Losing weight but gaining weight again? Don’t make these 3 NG weight loss mistakes! Nutritionist recommends: 6 tips for gentle weight loss with 1410 fasting

People who try various ultimate weight loss methods may become more and more fat or gain weight again, which makes them feel very troubled. Nutritionists say that people who have these tragic weight loss experiences may have adopted the NG "single food diet", including the fruit diet, the vegetable diet, or the "meal replacement diet", replacing regular meals with low-calorie meal replacements, and all ended in failure! It is recommended to adopt a gentle weight loss method. The "1410 fasting method" and "442 diet + 211 plate" are good choices.

Li Mengying, a nutritionist at Miaoli Hospital of the Ministry of Health and Welfare, said that blindly pursuing rapid weight loss in a short period of time and using the wrong methods will not only fail to lose weight, but will harm your body, your heart, your wallet, and may even cause damage to your health, so you must be careful! The following are common NG weight loss diet methods:

Single food diet:

Single food weight loss methods, such as the coffee weight loss method, the fruit weight loss method, and the vegetable only weight loss method, etc., will reduce weight in the early stage because they only consume the same extremely low-calorie food, but most of the weight lost is water and muscle tissue, and fat cannot be consumed. The higher the body fat, the slower the metabolism will be, which is not conducive to weight loss. When you resume your normal diet, your weight will rebound quickly and you may be fatter than before you lost weight.

Ketogenic diet:

A diet that consumes very little sugar but a lot of meat and fat will produce a large amount of "ketone bodies" that the body cannot absorb and utilize. When excreted from the body, they take away a large amount of water and electrolytes, achieving a rapid weight loss effect. Because it is a high-fat diet, it can easily induce gout attacks, ketoacidosis, increase the burden on the liver and kidneys, and increase the risk of cardiovascular disease. This weight loss method requires the assistance of a professional and is not suitable for DIY at home.

Meal replacement weight loss method:

Replacing regular meals with low-calorie meal replacements will help you lose weight in the short term, but it can easily lead to a feeling of emptiness or a mentality of "I've eaten meal replacements, so I can indulge a little at the next meal", which can lead to eating more and taking in more calories.

The "1410" fasting method involves fasting for 14 hours and eating within 10 hours.

For people who want to lose weight healthily, nutritionist Li Mengying recommends two relatively mild weight loss diet patterns:

1410 Fasting Weight Loss Tips:

The well-known "168 intermittent fasting" weight loss method requires fasting for 16 hours a day and eating within 8 hours. However, it is difficult for most people to fast for 16 hours, so the "1410" fasting method was derived, which requires fasting for 14 hours and finishing eating within 10 hours. Reminder: Pay attention to this weight loss method:

1. Low oil: Choose lean meat and use various cooking methods that do not require the addition of oil, such as steaming, boiling, stewing, roasting, braising, and cold mixing.

2. Low salt: Eat less seasonings, including salt, soy sauce, black vinegar and chili sauce. And eat less processed foods, including canned foods, sausages, ham, pickles, pickled foods, etc.

3. Low sugar: Reduce the intake of desserts, cakes, fruit juices, fruits with high sugar content, and large glasses of sugary drinks.

4. High fiber: Eat more grains including whole wheat bread, oatmeal, vegetables such as kale, broccoli, spinach, or root foods such as potatoes, sweet potatoes, and beans such as chickpeas, red kidney beans, soybeans, red beans, etc.

5. Eat until you are 70% to 80% full: It is easy to consume too much food on an empty stomach. Chew slowly and eat until you are 70% to 80% full at each meal.

6. Drink more water: Increase your daily water intake to 40-45cc per kilogram of body weight.

Use the "1410" fasting method, consume more high-fiber food, and eat more grains including whole-wheat bread and oatmeal.

442 Diet + 211 Plate:

The interval between the three meals is 4 hours, with normal meals for breakfast and lunch and light meals for dinner. The food ratio of the main meal is 1/4 protein + 1/4 starch + 1/2 vegetables (211 plates). Light meals are mainly liquids that can be digested within 2 hours, such as: soy milk, milk, clear soup or salad without sauce. In addition to diet control, you still need to drink water and exercise.

Dr. Li Minghui, director of the Department of Microbiology, said that obesity is a health killer for Chinese people, so in addition to controlling diet, you also need to exercise more and choose the right way to lose weight. The weight loss diet pattern needs to be sustained to see results. If you try to do it quickly and easily, you may give up because of the pain during the implementation process. Therefore, it is still necessary to use a gentle weight loss method without deviating from the principles of a balanced diet, so that you can lose weight more effectively.