168 Fasting, Ketogenic Diet, Reduced Sugar Diet, which one is better for weight loss? Beauty nutritionist cracked

The problem that everyone will definitely face in their life is "weight loss". Many people keep trying to lose weight, then keep failing, keep trying to lose weight, and keep failing. Eva, the host of the podcast program "E-Chat Health Talk" of "Changchun Monthly", said that he has tried all kinds of weight loss methods in the market and can be said to be a weight loss expert. The most crucial method was that he took a very drastic measure during the period when he was in high school and going to college, which was similar to the fasting method; he only ate a boiled egg for breakfast and an apple for lunch. If he was hungry in the middle, he would rely on drinking water and tea to get through it, and he would not eat starch for dinner. He went on like this for 4 years.

This method of weight loss can really help you lose weight quickly, and your body becomes super skinny, which gives you a great sense of accomplishment, so he told himself that he must maintain his weight. But once he entered society, he could not avoid socializing. It was impossible for him not to have dinner with colleagues and watch others eat. He also could not say, "I'm losing weight, I can't eat." Therefore, this fasting method failed after he entered society. There are hundreds of ways to lose weight, which one is suitable for you?

Don’t gain too much weight during pregnancy, and seize the golden period of 6 months after delivery

Song Minghua, a slim and well-proportioned nutritionist, said that because of his job as a nutritionist, he must maintain a good figure to be convincing, so he is very cautious about eating in order to maintain his figure. But when I was pregnant, I thought to myself: I should enjoy the happiness of eating while I am pregnant. If I gain weight, at least I can say that it is the food that the baby in my belly needs to eat. It’s the concept of one person eating for two, so I just ate and ate all the way at that time. Some people will suffer from morning sickness and vomiting during pregnancy, and may be a little thinner, but she was lucky enough not to have any problems with morning sickness, and her weight soared straight up, gaining about 18 kilograms during the entire pregnancy. Generally speaking, weight gain during pregnancy should not exceed 11 to 13 kilograms. If it exceeds this weight, it is considered over the standard.

It is easy to gain weight but difficult to lose weight. However, pregnant mothers should not worry. The 6 months after giving birth are the golden period for weight loss. Within these 6 months, you can lose the weight gained during pregnancy, so you must make good use of these 6 months. If you haven't lost back your original weight within a year, it will be very difficult to return to your pre-pregnancy figure. For example, if you still have 5 kilograms hanging on your body 6 months after giving birth, these 5 kilograms may stay with you for the rest of your life, unless you get pregnant again and seize the golden 6-month period again.

Judging by science, do you really need to lose weight?

Song Minghua said that maybe your friends around you all say they want to lose weight, but in fact, it is not the case that you need to lose weight just because you gain one kilogram today. Weight loss should be based on scientific evidence. There are probably several most common obesity indicators. The first one is the body mass index (BMI). As long as you know your current height and weight, you can calculate it. The formula is your weight divided by your height twice. Weight is in kilograms and height is in meters. For example, if you are 55 kg and 168 cm, then your calculation method is 55 divided by 1.68 squared. If the calculated BMI falls between 18.5 and 24, it is considered a standard weight, but if the calculated BMI is 27.8, you need to lose weight.

The second indicator is body fat, which needs to be measured by a body fat meter. It is recommended that female body fat should not exceed 27% and male body fat should not exceed 24%. Due to the evolution of women, they will go through the process of pregnancy and childbirth, and the fat proportion in the abdomen, buttocks and thighs is naturally higher, so the standard for girls is 27%. Of course, if you are over a certain age, such as 50 or 60 years old or above, then the standard can be relaxed a bit, probably to around 31%.

However, there is a situation where although the BMI is over the standard, the body fat percentage is very low, which means that the body has a lot of muscle, so the body fat percentage is very low. In this case, there is no need to rush to lose weight. The correct approach should be to use scientific indicators to see whether you really need to lose weight. In addition, if the measured data indicates that you need to lose weight, but no illness is found during the health check, you may not have the three highs or chronic diseases, but your weight and body fat are indeed over the standard. This may be the early stage of the disease, just like the incubation period of a cold. Therefore, you also need to lose weight to prevent the occurrence of the disease.

168 weight loss method, do not eat or drink a lot within 8 hours

There are quite a lot of ways to lose weight, and every era has a variety of innovative weight loss methods, but the most important thing is that when you find that you need to lose weight, the sooner you start, the higher the chance of success. Because the older you are, the slower your body's metabolism will be, so you should lose weight as early as possible.

Song Minghua explained that everyone must have heard of the recently popular "168 weight loss method". A friend of mine used the 168 weight loss method to lose weight from 70 kilograms to more than 50 kilograms in 10 months, which is really enviable. The so-called 168 means that there are 24 hours in a day, and you don't eat anything for 16 of them. You may only drink water or some sugar-free tea, which are things without calories. And then you can eat whatever you want for the remaining 8 hours.

If you do not eat for 16 hours, your blood sugar will not fluctuate. When your blood sugar is stable, you will not secrete insulin or the amount secreted will be relatively small. Insulin is synthesized by the body. The more insulin is secreted, the easier it is to synthesize fat. Simply put, this is the principle that helps you lose weight. But don't think that you can eat whatever you want or eat as much as you want, because if you eat and drink without restraint, it will be difficult to lose weight even if you haven't eaten for 16 hours. In fact, foreign studies have found that the 168 weight loss method is indeed an effective way to lose weight, but the premise is that you still can't eat and drink too much within these 8 hours. Although you can eat whatever you want, just don't eat too much.

Choose 8 hours and arrange it according to your daily routine

Song Minghua said that the biggest feature of the 168 weight loss method is that it must suit everyone's lifestyle. As for the 8 hours for eating and drinking, should it start from 9 am? Or is it 12 noon? Or should we start eating at 9pm? These vary from person to person and need to be tailored to your needs. It depends on whether you are a 9-to-5 office worker or someone who works late night or midnight shifts every day, and then make the most appropriate arrangements based on your lifestyle and work schedule. The important thing is that these 8 hours should be fixed every day. Don’t start at 9 am today and 2 pm tomorrow. It is best to fix the time.

Another thing to note is that if you suffer from a disease such as gastric ulcer, your stomach may start to hurt or you may have gastroesophageal reflux disease if you fast for a long time. There are also diabetic patients who may be taking blood sugar-lowering drugs. If you fast for a long time, you are likely to experience discomfort caused by hypoglycemia. Therefore, not everyone can implement the 168 weight loss method, and may need to make adjustments based on their own conditions.

No matter which weight loss method you choose, the most important thing is convenience and safety. Therefore, the 168 weight loss method is more suitable for people who have normal working hours and are not suffering from any disease. It will be more convenient and achievable to implement, and it will be less likely to affect the condition of the disease.

Ketogenic diet is suitable for short-term operation of 3 to 6 months.

In addition to the 168 weight loss method, another popular weight loss method in recent years is the ketogenic diet. Song Minghua pointed out that before talking about the ketogenic diet, let's talk about healthy diet first. A healthy diet is a diet pattern that is suitable for most people. The ratio of the three major nutrients, including carbohydrates, proteins and fats, should be 5:3:2. The ketogenic diet increases the proportion of fat and compresses the amount of carbohydrates, making carbohydrates about 5 to 10%, proteins about 20 to 30%, and the remaining 70 to 80% are fats.

The ketogenic diet relies on the fact that when the body is extremely lacking in carbohydrates, it will use fat to burn and produce energy. Moreover, when the body produces ketone bodies, it has an indirect effect of suppressing appetite, so you will not want to eat, thereby achieving the effect of weight loss.

Song Minghua said that the ketogenic diet is more suitable for short-term use, about 3 to 6 months at most, and the premise is that you are a healthy person without chronic diseases. For example, if you have high blood lipids, it is not suitable to use this method to lose weight, otherwise it may make the condition worse. Another thing to note is that the fat content in the ketogenic diet is quite high, so the quality of the oil used is very important, and you must choose a good source of oil.

Another thing to note about the ketogenic diet is that you must simultaneously monitor the keto acid in your body. Because keto acid is produced after burning a large amount of fat, you must worry about the problem of ketoacidosis. Although the occurrence rate is not high, if you monitor it at any time, you can understand your physical condition. So, in general, it is feasible to use the ketogenic diet to lose weight in a short period of time, but it is recommended to stop after 6 months at most. After losing weight, if you return to your previous eating habits, often drinking and overeating, and not controlling calories, you will gain weight again.

A sugar-reduced diet is more suitable for long-term use

We pursue health by losing weight, but we must never lose our health by losing weight. There is a sugar-reducing diet that is also often heard. Compared with the ketogenic diet, it should be a more humane way to lose weight. It is also a safer method and has a higher feasibility. It can even be used for a lifetime, which is quite suitable for modern people.

The so-called sugar-reducing diet is to adjust the ratio of the three nutrients, carbohydrates, protein and fat, to 30% fat, carbohydrates may be reduced to 20 to 30%, and the rest is the ratio of protein that can be consumed. Compared with the ketogenic diet, it changes the ratio of the three nutrients and combines it with exercise to grow muscle and lose fat. How to choose carbohydrates? For example, the white rice we usually eat can be replaced with brown rice or whole grain rice, and the white toast bread can be replaced with whole grain bread. Although brown rice or whole grains have a harder texture and need to be chewed more, the more times we chew, the more it stimulates our satiety center, and soon, we will feel full, and will not overeat.

In addition, whole grains are not as easy to digest and absorb as white rice. They will cause blood sugar to soar immediately, stimulating the secretion of insulin and making it less likely to synthesize too much fat. The advantage of whole grains is not their low calories, but that they make you feel full after eating, which causes blood sugar to not rise so quickly after a meal. They also contain nutrients such as B vitamins and magnesium, which are also very important for weight loss.

Don’t rush to lose weight! Gradually replace high-quality starch

What if some people don’t like the taste of brown rice or whole grains? Song Minghua said that diet is actually a habit. When you have only eaten white rice for a long time, you may feel uncomfortable if you suddenly change to brown rice one day. Therefore, she suggested replacing it slowly. On the first day, replace 10% of the white rice with brown rice, and then slowly increase it to 20%, 30%, until you can accept the taste, then the ratio of white rice to brown rice can be half and half.

Some people are laborers who consume a lot of physical energy, so they need to consume starch energy during the day to maintain their physical strength, but what should they do if they want to lose weight? In fact, it is recommended that this group of people can still consume starch during the day, but should not eat or eat less starchy foods in the evening meal. Gradually, they can achieve the effect of weight loss. Compared with the 168 weight loss method or the ketogenic diet, the sugar-reducing diet is a more humane and long-term way to lose weight.

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