There is a golden ratio for weight loss! Nutritionist: This is the right way to eat

Many people only eat vegetables and protein to lose weight, and stay away from rice and noodles. Some people are even more extreme and rinse everything they eat to remove the oil. They can be said to be "oil-free"! Will I really lose weight by eating like this? Nutritionists remind us that if you don’t eat starch, you may not have the energy to cope with work. Eating too much protein may increase the risk of dialysis. If you don’t touch fat, you have to worry about dermatitis and kidney damage. Follow the nutritionist's golden ratio and eat to stay slim and healthy!

The golden ratio of nutrients is the correct way to eat

Want to lose weight successfully? Then stop eating randomly! Only a healthy body can have a normal metabolism, and weight loss can be achieved easily. Even when you are losing weight, you should take in a balanced amount of nutrients. Nutritionist Zhang Wenyi said that the three major nutrients that provide calories to the human body are: carbohydrates, fats, and proteins. The proportions that should be consumed as a percentage of total daily calories are as follows. Only by eating according to the golden ratio can you lose weight healthily!

Carbohydrates: 55-65%

Fat: 20-30%

Protein: 10-14%

Moderately reduce starch and use yam and sweet potato as a substitute

From this we can see that carbohydrates are needed the most, followed by fat, and protein in appropriate amounts. If you are worried about gaining weight, you can reduce the amount of starch in your diet, for example, change from a bowl of rice to half a bowl, or even 1/4 bowl, but never stop eating it completely. In addition, replacing white rice with natural starchy foods such as yam, sweet potato, potato, taro, pumpkin, etc. can also provide different nutrients and help you lose weight while taking care of your health.

Excessive protein intake increases the burden on the kidneys

As for protein, from the golden ratio mentioned above, we can find that the average person does not have a lot of protein demand. If you give up starchy staple foods in order to lose weight and eat a lot of protein (such as eggs, tofu, soy milk, meat, seafood), not only will you suffer from slow thinking and listlessness due to insufficient glucose intake, but you will also suffer from ketoacidosis due to excessive accumulation of "keto acids" in the body, causing physical discomfort and mental fatigue.

Fat is needed by the human body. Choose good oil wisely.

As for fat, it seems to be the common enemy of those who want to lose weight, but the proportion of fat we need every day is higher than that of protein. In fact, nutritionist Zhang Wenyi said that fat is a component of cell membranes and is also involved in many physiological reactions in the body. It is a nutrient needed by the human body. Even if you want to lose weight, you must consume it in moderation and choose good fats!

Choose MUFA fats and nuts are also good

It is recommended to choose monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA), which can help increase good cholesterol (HDL) and lower bad cholesterol (LDL), and improve blood sugar and triglycerides after meals. Among them, oils rich in MUFA include olive oil, canola oil, and camellia oil; oils rich in PUFA include soybean oil, sunflower oil, grape seed oil, fish oil, etc.

In addition, nuts are also oils, mainly containing monounsaturated fatty acids. They are also rich in minerals, help protect the cardiovascular system, and are also a source of healthy oils. I would like to remind everyone that losing weight does not mean being picky about food. All kinds of nutrients must be taken in. Otherwise, instead of losing weight, you will damage your body and increase your risk of chronic diseases in the future. The gain will not outweigh the loss!