The standards for the intake of the “big three” nutrients have been released, for those overweight, it might be a good idea to eat enough before trying to lose weight
First of all, it should be emphasized that “controlling your diet is not the same as fasting, eating less does not mean not eating at all.” Especially for those who are overweight, if you want to contribute to weight loss through diet, you must understand this principle. Otherwise, losing your health, even if successful in losing weight, will seem meaningless.
Generally speaking, when we refer to high-calorie foods, we usually mean high-fat and high-sugar substances. In fact, excessive intake of the “big three” nutrients (protein, fat, carbohydrates) will eventually be converted into fat and stored in the body. In other words, consuming too much of the “big three” nutrients will lead to weight gain. This gives us the misconception that obesity is caused by eating. Eating too much every time will definitely lead to weight gain, so if you want to lose weight, you must also control your diet. This is not entirely true, as consuming more fibrous foods during meals not only allows you to enjoy your meal without worrying about gaining weight, but also helps improve gastrointestinal function, relieve constipation, and so it might be a good idea to eat enough before trying to lose weight, how you eat becomes crucial.
For those who are overweight, here are the reference standards for the intake of the “big three” nutrients:
First is carbohydrates
Carbohydrates are also known as carbohydrates, absorbable carbohydrates can be divided into monosaccharides, disaccharides, and polysaccharides based on their different structures. Monosaccharides and disaccharides have a sweet taste and are the most easily absorbed carbohydrates, found in various snacks. Polysaccharides typically refer to starch, which is abundant in cereals, especially in refined grain products like rice, flour, and their derivatives (noodles, steamed buns, etc.). They are usually our staple food and the main source of calories for the human body. Starchy foods from root and stem vegetables are also rich in carbohydrates, such as potatoes, sweet potatoes, yams, taro, etc. In comparison, non-processed starch content is much lower in root and stem vegetables than in rice and flour, with a higher content of dietary fiber.
For individuals who are obese, the recommended energy supply from carbohydrates should be around 60% to 65% of total calories. It is advisable to consume coarse grains as the staple food, like sweet potatoes, lotus roots, yams, corn, various legumes, and to consume less refined grains. It’s best to avoid various sugary snacks, so you can eat to your fill without worrying about gaining weight due to excessive calorie intake, thus, you don’t have to go hungry to lose weight.
Next is fat
Fat not only participates in cell composition, promotes the absorption of certain fat-soluble vitamins, but also serves as an essential source of energy for the body. Therefore, obese individuals still need to consume a certain amount of fat daily.
In general, fat intake should be around 20% of total energy intake. It is preferable to replace animal fats with vegetable oils. It is best to avoid foods high in fat as much as possible, such as fatty meats, deep-fried foods, creamy soups, etc., it’s best not to eat them.
Third is protein
Proteins are the basic substances that make up tissues and cells, maintaining a reasonable intake of protein daily is very helpful in enhancing the body’s repair function and immunity. However, excessive protein intake can also be converted into fat storage and lead to obesity.
During the dietary process, the energy provided by protein should constitute around 15% to 20% of total energy intake. To maintain a normal dynamic balance, it is preferable to ensure that the diet contains sufficient high-quality proteins, such as fish, lean meat, skim milk, soy products, and to have some lean meat in moderation.
These are just some suggestions, it should be noted that every individual’s degree of obesity and energy consumption vary. Therefore, even if two people have the same level of obesity, there isn’t a standardized rule to follow. Even with accurate calculations, there will still be a certain deviation. In fact, many times it’s not about just having more or less, there isn’t an exact right way. For individuals who tend to overeat regularly are basically in a state of excess intake, thus, controlling diet first means controlling the quantity of food, it’s best not to overeat. In addition, it’s good to eat more coarse grains and vegetables.
Then, it’s important to increase physical exercise, usually scheduled one hour before breakfast and dinner, and one hour after dinner before bedtime. The purpose is to release the extra energy consumed by the body through exercise, therefore, even if we consume excess calories, it doesn’t necessarily lead to weight gain as long as we are active enough. In fact, exercise can also improve the body’s functions and delay aging. Therefore, even if you are not overweight, exercise is essential, it’s just that overweight individuals require more time in physical activity.
By reducing high-calorie foods and increasing dietary fiber intake, such as various fresh vegetables, consuming more of them. Vegetables are satisfying and less likely to cause excessive energy intake, the key is to not feel hungry. Vegetables also contain rich vitamins, such as vitamin C, vitamin B complex, which are very important for human health.
It can be seen that losing weight does not necessarily mean starving. In fact, it has been proven that those who try to lose weight through dieting ultimately fail. “Eating” is an important part of life that can’t be ignored, dieting also easily leads to nutritional imbalance, which can trigger various diseases, especially in women, it can lead to hormonal imbalances, so it’s important to be cautious.
