Xiao S lost 5.5 kg in a month and didn’t keep the menu to herself. Nutritionist: It’s better this way!

In order to make herself look better in photos, actress Xiao S quit drinking and adjusted her diet in one month. She successfully lost 5.5 kilograms, from 48 kilograms to 42.5 kilograms, which amazed many netizens. She also generously revealed her weight loss menu, mentioning that she lost weight through the diet of "eating fish and meat first, then eating vegetables and porridge." However, is Xiao S’s weight loss menu really suitable for everyone? Let professional nutritionists answer your questions!

Xiao S lost 5.5 kg in a month. Nutritionist: The speed is too fast. The weight she lost may be water and muscle.

Nutritionist Zhao Hanying said that from a health perspective, Xiao S, who is nearly 160 cm tall, had a fairly standard and well-proportioned weight of 48 kg. Losing weight to 42 kg has already caused concerns about being too thin. In the long run, it is easy to reduce physical strength and immunity; it may even cause health problems such as anemia, hair loss, and nutritional imbalance.

And considering the speed of losing 5.5 kg in one month, there are concerns about losing weight too quickly. Losing weight too quickly in a short period of time can not only lead to stretch marks, but the weight loss is also due to the loss of water and muscle weight, making it easier to become a "puff-type obese" person with a thin body and a body fat content far greater than muscle content.

Nutritionist Zhao Hanying emphasized that it is not recommended for the general public to blindly follow the footsteps of celebrities and lose weight excessively, so as not to harm their health; for those who weigh less than 70 kg, the weight loss rate should be controlled to an average of 2 to 4 kg per month, so as not to cause the body's physiological functions to fail to respond in time, but instead cause a red light on the health status!

Want to lose weight? Quit drinking first? Reduce the metabolic burden on the liver and lose weight faster!

In order to lose weight, Xiao S quit drinking and adjusted her diet to "eat fish and meat first, then eat vegetables and porridge". Is this acceptable in the eyes of nutritionists? Nutritionist Zhao Hanying pointed out that it is impossible to know the exact content and amount of Xiao S's diet. Therefore, it is difficult to assess whether the calories and portion sizes meet the basic needs of the human body.

However, simply looking at the action of "quitting drinking", it does play a very important role in losing weight. Alcohol is indeed a considerable burden on the human liver metabolism. After drinking a cup of alcohol, it takes at least 1 to 2 hours to metabolize it.

In the process of metabolism and detoxification in the liver, the enzyme components whose original function is to help the human body digest and absorb the three essential nutrients are often used up. As a result, the human body is unable to effectively digest the nutrients ingested and the metabolism is reduced, which naturally leads to fat accumulation and makes the body become increasingly plump. Therefore, for those who have a drinking habit or are addicted to alcohol, if they want to lose weight successfully, moderately quitting drinking is indeed a good way.

To increase your feeling of fullness, there is a science to the order of eating! Vegetables first, meat second, and rice last

As for, is the eating order of "eat fish and meat first, then eat vegetables and porridge" a good one? Nutritionist Zhao Hanying said that generally speaking, in order to effectively increase the sense of fullness, in addition to developing the habit of chewing slowly, it is recommended that people eat vegetables first, then eat protein foods such as beans, fish, meat, and eggs, and finally, it is better to eat starchy staple foods (carbohydrate foods).

Following this dining order, you can not only ensure that you get enough dietary fiber to keep your metabolism functioning normally, but proteins such as beans, fish, meat, and eggs can also protect your skin, prevent hair loss, activate your metabolism, and maintain normal hormone secretion. The most important thing is that by following the above-mentioned eating process, the human body will feel fuller more easily, which will naturally reduce appetite and prevent overeating.

Can eating porridge reduce calories and help lose weight? Switching to low GI staple food will make you feel fuller

However, nutritionist Zhao Hanying also emphasized that for people who want to lose weight, unless they have problems with indigestion and bloating, it is clinically not recommended to choose porridge with fast absorption and high GI value (glycemic index) in terms of starch intake. This way, you won’t feel hungry before your next meal due to a high glycemic index and worry about a lack of dietary fiber.

Therefore, it is recommended that if you want a more comprehensive nutrition and a greater sense of satiety, you might as well choose starchy staple foods with lower GI values ​​such as sweet potatoes, pumpkins, yams, corn, purple rice, and brown rice to replace porridge. Not only can you eat enough, but it can also prevent your blood sugar from rising too quickly and causing a burden on your body.

[Nutritionist's Tips]:

Finally, nutritionist Zhao Hanying also reminded that if you want to be thin, healthy and beautiful, you can’t just control your diet. Regular exercise habits are the key to effectively "gain muscle and lose fat"! And do not try the "single food diet" that is widely rumored; at the same time, you should also focus on balanced nutrition, fully consume all kinds of food, and not diet, and you will naturally be able to lose weight successfully without hurting your body!