Xiaoman loses weight by eating high-protein meals. Can you lose weight by eating a lot of meat? Nutritionist says...

The former "Black Girls Sister" Xiao Man is not only pretty and lovely, but her good figure is obvious to all! Xiaoman, who has a figure that is no less than that of a supermodel, has often shared her little secrets of losing weight with fans on Facebook and IG! A few days ago, she posted a photo of a sumptuous meal on IG. The table was filled with salmon, beef and vegetable soup, squid and other foods. She said it was her "high-protein meal for weight loss", which amazed many netizens. However, is Xiaoman’s slimming menu really suitable for everyone? Let professional nutritionists answer your questions!

What’s Xiaoman’s secret to staying in good shape? Nutritionist: The key is to do these 4 things right

Nutritionist Zhao Hanying said that before discussing whether Xiaoman’s way of eating is feasible, people should first understand that due to differences in each person’s physique and weight, there will be certain differences in nutritional needs during the weight loss process. Therefore, it is recommended that people consult a professional nutritionist before losing weight and assess their own physical condition and constitution before proceeding. This is not only more secure, but also more effective in the weight loss process.

In addition, it is not difficult to find from Xiaoman's diet that the reason why Xiaoman can maintain a good figure is closely related to her good weight loss concept, including:

1. To lose weight, don’t starve yourself, eat enough.

2. Eat more whole foods that are less processed.

3. Perseverance of willpower.

4. Adequate exercise training.

Is a high-protein weight loss diet feasible? Do the following 4 points to achieve a more balanced nutrition

As for Xiaoman’s high-protein weight loss menu, is it feasible? Nutritionist Zhao Hanying analyzed that since two soup bowls can be seen on the table from the IG photos, she guessed that the food on the table should be enough for two people. Although, under this premise, the total amount of food in the photo (1 plate of diced roast beef, 1 slice of salmon, 2 bowls of beef and vegetable soup, 1 plate of vegetable squid, 1 plate of pure squid) is not too much, but in order to ensure balanced nutrition, there are still 4 suggestions:

Tip 1: Increase your vegetable intake:

Since no other vegetables are seen in the photo, if the other two meals do not increase the intake of dietary fiber, there may be long-term gastrointestinal problems such as indigestion, bloating, and constipation. It is recommended to add appropriate amounts of seasonal vegetables, such as onions, tomatoes, red and yellow peppers, cucumbers and other ingredients to increase vegetable intake. For adult men, the recommended daily intake of fruits and vegetables should be 9 servings (each serving is about the size of a fist), for women 7 servings, and for children 5 servings, to maintain the body's nutritional needs.

Point 2: Replace red meat with white meat in moderation:

Although beef is a good food source of iron, it has a high oil content and is prone to produce carcinogens such as "heterocyclic amines" after heating. Therefore, it is still recommended that people consume in moderation and avoid cooking methods such as high-temperature frying, grilling or roasting to reduce the formation of carcinogens; at the same time, consuming an appropriate amount of natural fruits and vegetables rich in antioxidant vitamins and anthocyanins is a good way to reduce the burden on the body.

Point 3／Protein amount should be adjusted appropriately:

Although Xiaoman's menu seems to be rich in protein, Xiaoman herself exercises a lot and her body has a high demand for protein, so she doesn't need to worry too much about the portion size. However, for the general public, it is recommended to reduce protein intake by 1 serving according to the intensity of personal daily exercise.

Point 4: Add appropriate amount of high-fiber carbohydrates:

If possible, it is recommended to add additional high-fiber carbohydrate foods as a side dish. Carbohydrates are one of the three major nutrients that maintain human life. If the intake is insufficient, it may cause lack of attention and fat metabolism disorders. Therefore, it is recommended that even those who are on a diet or afraid of gaining weight should still consume carbohydrates in moderation. For example, sweet potatoes, pumpkins, etc. are good choices for high-fiber carbohydrates.

[Nutritionist's Tips]:

Finally, nutritionist Zhao Hanying also reminded that if you want to lose weight successfully, the key to success still lies in whether the weight loss method you use can allow you to stick to it for a long time. It is recommended that people keep in mind the 7:2:1 ratio principle for diet, exercise and emotional control.

That is to say, start with changing improper eating habits (70%), then combine it with moderate stretching and aerobic exercise (20%); and learn to release stress and maintain emotional stability (10%), which are the keys to getting rid of annoying fat in a healthy way.