Everyone says that to lose weight, you must “control your diet and exercise”.
However, many people have tried various methods to slim down: taking weight loss pills, dieting, consuming various meal replacements, exercising… but the results seem not very significant.
Have you ever thought that you might be wrong in the “diet control” aspect?
Diet control and combination are one of the most crucial factors determining the success of weight loss, but many people seem to fall into pitfalls when it comes to their diet.
**Mistake One**
The lower the energy of food, the better the effect
According to the “China Obesity Prevention and Control Blue Book”, the limit for low-calorie diet (LCD) and very low-calorie diet (VLCD) is 800 kcal/day.
That means if your daily calorie intake is below 800 kcal, it falls under the very low-calorie diet category.
Very low-calorie diets may lead to fatigue, dizziness, weakness, feeling of cold, muscle spasms, constipation, gastrointestinal discomfort, hair loss, and dry skin.
Some sensitive women may experience menstrual disorders or even amenorrhea. Therefore, it is not recommended to lose weight through a very low-calorie diet.
**Mistake Two**
Skipping dinner
If for weight loss purposes, skipping dinner is just one way to reduce calorie intake, which is no different from slightly reducing intake at each meal.
For those accustomed to three meals a day suddenly switching to two meals, changes in eating habits can lead to increased hunger, bad mood, and binge eating.
Especially if skipping dinner leads to overeating at lunch, it might even result in weight gain.
**Mistake Three**
Low carbs and high fat can also make you slim
It’s actually the recent popular ketogenic diet, which is based on hardly consuming carbs (such as grains, fruits, etc.) and using fats and proteins for energy to make the body accept fat as an energy source, thus achieving fat loss.
The ketogenic diet is effective in the short term, but it doesn’t have an advantage in long-term weight loss.
In the 2020 U.S. “Best Diet Rankings,” the ketogenic diet was rated last in healthiness, fourth from the bottom in ease of adherence, and fifth from the bottom in long-term weight loss effectiveness.
In addition, long-term use of the ketogenic diet may harm your body, possibly leading to muscle loss, ketoacidosis, and menstrual cessation in women.
Aside from these three misconceptions, there are many other pitfalls in weight loss diets. Some people persist with the wrong methods and end up failing in weight loss. So, how should you eat to slim down effectively?
1. Maintain a balanced intake of various nutrients
Ensure your diet includes enough protein, healthy fats, complex carbohydrates, and rich in vitamins and minerals to support basic body functions and health.
2. Control calorie intake to create a calorie deficit
By reducing the intake of high-calorie foods and increasing the proportion of low-calorie, high-nutrient foods, you can moderately reduce daily calories to achieve weight loss.
3. Increase dietary fiber and water intake
Dietary fiber helps increase satiety and reduce overall calorie intake. Adequate water intake helps metabolism and reduces hunger.
4. Avoid processed foods and sugary beverages
Reduce consumption of processed foods and sugary drinks, as these foods usually contain high amounts of added sugars and unhealthy fats, leading to excess calories and nutrient deficiencies.
By following these four basic principles, you can achieve your weight loss goals more healthily and effectively.
