Stop eating when you are 80% full, do not eat before bedtime, and frequently monitor your weight
"Drink low-fat milk," "stand for half an hour after a meal," "even snacks must be counted for calories"... To men, women's dietary rules might seem overly particular. However, recently, American doctor Sally Squiers, in her new book "Eat Like a Woman," points out that it is precisely these "particular eating habits" that allow women to live healthier than men. "Men always eat whatever comes to mind and have irregular meal times, which invisibly increases the risk of heart disease and high blood pressure. If men were willing to learn from women's eating habits, they would be much healthier."
Several major misconceptions in men's diet Misconception 1: A meal without meat is not satisfying.
Almost all men have a preference for animal fats. However, in reality, red meat like steak can increase the risk of cancer. On a global scale, countries with high consumption of red meat also have high rates of prostate cancer. "But not all meat should be avoided," Sally points out in her book. White meat (such as fish and poultry) has anti-cancer properties, and eating fish 2-4 times a week can reduce the risk of colon cancer by 50%. Misconception 2: Drinking alcohol must be done to excess.
In China, men mostly drink for social occasions. "Everyone knows drinking is bad, but these days, you can't get anything done in the business world without drinking. I drink to the point of unconsciousness almost every day," says Lu, who works in sales for a company. Regardless of the reason for drinking, according to U.S. statistics, the average lifespan of heavy drinkers is about 15 years shorter than that of non-drinkers. Misconception 3: Eat until completely full during main meals and firmly resist snacks.
Unlike women, most men are not fond of snacks. This is not necessarily a bad thing, but unfortunately, men tend to eat until completely full at every main meal. This not only easily leads to weight gain but also raises cholesterol. French nutrition expert Jenkins says that French people are slim because they eat at least 4 times a day; whereas people in Northern Europe only eat 3 meals a day: a substantial breakfast, lunch, and dinner, which is why they tend to be overweight. What men should learn from women about eating
"Why do men have a shorter average lifespan than women? In women's dietary beliefs, what aspects are worth learning from?" Sally offers the following suggestions:
Don't eat before bedtime. Clearly, this is a rule women set for themselves for weight loss. If you go to sleep right after a full meal, fat is easily stored in the body, and weight increases day by day. Perhaps many people think that women are more likely to eat snacks while watching TV before bed, but Fan Zhihong, an associate professor at the College of Food Science at China Agricultural University, points out that men and women differ in their snack choices. Women prefer low-calorie snacks like fruits and yogurt; men prefer high-fat foods like fried food, meat, and instant noodles. As a result, when eating a late-night snack, men naturally consume more calories than women.
Stop eating when you are 80% full. Fan Zhihong states that women have much stronger self-control than men; they can put down their utensils after eating 80% full. The results of China's 2002 dietary survey show that among young and middle-aged people, the obesity rate for women is significantly lower than for men. The main reason for this weight difference is likely that women are more attentive to controlling their diet.
Paying attention to food pairing. Just like dressing, women are particular about how they pair their food. Nowadays, many women prefer tea over coffee. "My usual practice is to replace stimulating drinks like coffee and black tea with herbal teas rich in iron and vitamin C when working late. It feels pretty good," says an office lady.
Always be mindful of your weight. No matter how tempting a food is, women tend to associate it with calories. "Even very thin women will steer clear of high-calorie foods," says Fan Zhihong. But when men see their favorite dishes, they forget their "weight loss plan," and even if they already have a big belly, they always say, "Only when I'm full can I feel happy in life." In fact, by paying more attention to calories and watching what you eat, you can avoid "troubles caused by eating" such as fatty liver and gout. Special Reminder: Dietary Misconceptions Can Easily Induce "Affluent Diseases"
Various dietary misconceptions are causing men's physical health to decline, leading to diabetes, high blood pressure, and heart disease. Yu Kang, Deputy Director of the Clinical Nutrition Branch of the Beijing Branch of the Chinese Medical Association and Deputy Director of the Clinical Nutrition Department at Peking Union Medical College Hospital, explains that a preference for animal fats puts a heavy strain on the kidneys, increasing the risk of cardiovascular diseases and malignant tumors. Even in "lean meat," invisible hidden fat accounts for 28%. Furthermore, greasy diets lead to excessive cholesterol and fatty acids in the blood. Excessive cholesterol and fatty acids can attach and deposit on the walls of blood vessels, causing atherosclerosis, and eventually forming blood clots.
Therefore, men should learn to eat a light diet, especially reducing animal fats (such as fatty meat, fried meats, and animal offal), and the average daily meat intake should be controlled to two or three liang (about 100-150 grams). In addition, when eating pork, it is best to pair it with legumes because soy products contain a large amount of lecithin, which can emulsify plasma, making cholesterol and fat particles smaller and preventing the formation of hardening plaques.
The dangers of drinking alcohol are self-evident—prostatitis and liver and gallbladder diseases are all related to alcohol. When faced with social occasions where drinking is unavoidable, it is best to eat some food first to "line the stomach" and mitigate the damage alcohol does to the body.