A young woman only ate green vegetables and boiled eggs to lose weight, but she suffered from severe hair loss... Nutritionist: 4 dietary principles to lose weight healthily

There are hundreds of ways to lose weight, but trying the wrong method may bring sequelae! A few days ago, a 34-year-old Miss Yu said that she had always wanted to lose weight. She did lose weight by eating only vegetables and boiled eggs, but she suffered from severe hair loss. Because hair loss causes more psychological pressure than obesity, now I just want to regulate my body as soon as possible and regain my lush hair.

Nutritionist Wang Ying'an recommends choosing white meat and not frying it to reduce fat intake if you want to lose weight with low sugar intake. (Photo courtesy of Taipei Hospital, Ministry of Health and Welfare)

Long-term low-calorie diet will cause weight loss to reach a bottleneck

Nutritionist Wang Ying-ting from the Department of Nutrition at Taipei Hospital, Ministry of Health and Welfare, said that long-term low-calorie diets will reduce the body's basal metabolic rate. If a low-calorie diet is used to lose weight, it should be noted that women should not consume less than 1,200 calories per day, and men should not consume less than 1,500 calories. If the body does not take in enough nutrition, it may cause weakness, fatigue, hair loss, etc., and it is easy to encounter weight loss bottlenecks.

Nutritionist Wang Ying-yan recommends that by following the 4 dietary principles, avoiding fried foods and sugary drinks, getting enough sleep and moderate exercise, maintaining muscle mass and basal metabolic rate, you can achieve the goal of healthy weight loss and enjoy a "thin" life!

【4 principles of diet to help you lose weight healthily】

1. Don’t eat snacks after a full meal

Many people eat very little at regular meals when they are trying to lose weight, and are easily tempted to eat snacks before the next meal because they are hungry. Also, because snacks are mostly high in fat and sugar, they often eat too much without realizing it, resulting in excessive calorie intake. They gain weight even though they want to lose weight.

2. Eat moderate amounts of sugar

Some people mistakenly believe that they can lose weight by completely not consuming sugar, but they ignore the fact that the human body needs sugar for energy utilization. Excessive restriction of sugar intake is harmful to the body. Therefore, we remind everyone that the amount of staple food in main meals can be reduced, but it is not recommended to not eat it completely. It is recommended to choose non-refined whole grain staple foods, such as brown rice, buckwheat noodles, sweet potatoes, etc., which can increase satiety and dietary fiber, and more effectively control calorie intake.

3. Increase vegetable intake

Vegetables are rich in dietary fiber, which can increase satiety, help smooth bowel movements and avoid constipation, and can also help control blood sugar and lower blood cholesterol. Therefore, it is recommended to consume at least one plate of vegetables at each meal. If you eat out, it is recommended to buy an extra serving of blanched vegetables or lettuce salad.

4. Reduce red meat intake

When losing weight on a low-sugar diet, people often eat a lot of meat, but red meat such as pork and beef is high in saturated fat and is mostly high-fat meat. Eating too much will lead to increased calorie intake. If you eat red meat, it is recommended to eat no more than one meal a day. Beans, fish, eggs and other meats are all rich in protein. Compared with red meat, it is recommended to give priority to white meat such as chicken, fish or soy products. This can reduce fat intake while obtaining sufficient protein, slow down muscle loss and avoid hair loss.

Nutritionist Wang Ying-yan finally reminded that weight loss achieved by consuming a very low-calorie diet or a very low-sugar (carbohydrate) diet is quick, but it is easy to gain weight again and is not sustainable.