Senior nutritionist Zhu Haiqing summarizes five major weight loss misconceptions, reminding readers that weight loss requires a balanced diet. 1. The more you lose, the better
Some weight loss methods claim to lose over 10 jin (5 kg) in a month, which is not scientifically sound in nutrition. Under normal circumstances, it is recommended that a person's daily energy deficit be 500 to 700 kilocalories, taking 10 to 14 days to lose 1 kilogram. Generally, losing 3 to 4 kilograms in the first month of weight loss, and then maintaining a loss of 1 to 2 kilograms per month thereafter, is more scientific. 2. The less you eat, the more you lose
The energy intake must suit the body's needs and cannot be arbitrarily reduced. The body needs food to replenish energy; otherwise, the body will not be able to cope. Generally, in summer when the weather is hotter, less energy is needed. After entering autumn and winter, the weather is colder, and people's required heat energy needs to be relatively increased.
The energy people need varies by gender. Men are categorized by light, medium, and heavy physical labor. Light laborers should not consume less than 1600 kcal per day; those with medium labor intensity should not consume less than 1800 kcal; and heavy laborers should not consume less than 2100 kcal. For women, categorized by light, medium, and heavy physical labor, the recommended energy intakes are 1400 kcal, 1600 kcal, and 1800 kcal, respectively. Insufficient energy can lead to hypoglycemia, and in severe cases, it can cause damage to brain cells. 3. Weight loss requires an empty stomach
When a person has hypoglycemia, they need to eat. If weight loss through dieting leads to a decline in body function and damage to brain cells, the gains do not outweigh the losses. 4. Eat more fiber and coarse grains
Many people believe that eating coarse fiber foods is beneficial for weight loss and that the more they eat, the better. This is actually a misconception. It is recommended that those losing weight consume about 30 grams of fiber per day. Excessive intake can加重 the gastrointestinal burden and also affect the absorption of nutrients such as calcium and iron. 5. Eating only vegetables and fruits, no rice
Eating only one or two types of food is not good for the body's nutritional balance. One should eat high-quality protein, grain foods, vegetables and fruits, bean products, dairy products, and seasonings—the five major food groups—for balanced nutrition. When losing weight, the intake of these five food groups is simply redistributed according to certain standards. The normal ratio is that high-quality protein accounts for 10% to 15% of daily food intake, carbohydrates for 50% to 65%, and fat for 20% to 30%. After redistribution for weight loss, high-quality protein accounts for 25% (half of which is plant protein), carbohydrates account for 60%, and fat accounts for 15%. Additionally, it is recommended to eat three meals a day at regular intervals and in fixed amounts. In terms of meal distribution, breakfast should account for 30% of energy intake, lunch 35%, a snack at around 3 or 4 o'clock for 5%, and dinner 30%. A scientific weight loss method is to calculate the amount of food each person should eat daily based on their individual situation combined with this principle, and a professional nutritionist will then formulate a reasonable and feasible nutritional menu.