Nutritional diet structure

Adapted to your physical condition and lifestyle habits, the energy supply ratio of macronutrients (carbohydrates, proteins, fats) is reasonable, and it can cover all the micronutrients needed every day. All the remaining matching plans are personalized adjustments under these three standards.

Don't underestimate the words "adapt to your own needs", many people fall into this trap. A while ago, I helped my best friend adjust her diet after giving birth to a baby and wanted to lose weight. She used to follow the Mediterranean diet recipe that was popular on the Internet. After eating it for half a month, she felt dizzy and couldn't stand. She went to have her hemoglobin checked and her hemoglobin dropped a lot. She is lactose intolerant and iron-deficient. The diet requires two cups of fresh milk a day and deep-sea fish three times a week. She either suffers from diarrhea or is unable to swallow due to the fishy taste. In the end, she relies on eating boiled vegetables to survive. It would be strange if she is not anemic.

The several dietary patterns that are most praised by various popular sciences now actually have clear boundaries of application and are not a panacea at all. For example, the Mediterranean diet does have evidence-based endorsements from the WHO, and its long-term effects on improving blood lipids and blood vessel elasticity are supported by solid data. People who like to eat red meats that are heavy in oil and salt, have high body fat, and have a family history of cardiovascular and cerebrovascular diseases will most likely be able to achieve results if they adjust accordingly. But the problem is also very realistic: How can most of our ordinary families buy fresh, pollution-free deep-sea fish every day? There are also many friends who are lactose intolerant. They eat cheese and drink fresh milk every day as required, but before their blood lipids come down, they suffer from stomach upset for several days. This is completely unnecessary.

There is also the Deshu Diet specially designed for people with high blood pressure. The core is low sodium and high potassium. Eat more dark green vegetables, low-fat milk, and limit red meat and added sugar. If you usually eat heavy meals and your blood pressure has been found to be high during physical examinations, if you follow this diet for two or three months, many people can reduce their blood pressure by 5-10mmHg without taking any medication. But if you exercise regularly, sweat a lot, and still follow the Deshu diet and eat no more than 5g of salt a day, you will easily become weak and lose strength, which will affect your normal life. Including the carbon cycle diet that is currently popular in the fitness circle, which relies on alternating high and low carbohydrate days to adjust insulin levels. It is suitable for enthusiasts who have a certain training foundation and want to improve their body fat percentage. Ordinary people sit in the office every day and do not consume much. If they insist on carbon cycling, it is easy to starve to overeating on low-carb days. A student of mine tried it blindly. Not only did the plateau period not pass, but my aunt also postponed it for half a month.

There was a hot debate before, which was "whether to completely replace refined rice noodles with whole grains." People who believe in fitness and fat loss say that whole grains have low blood sugar levels and are rich in dietary fiber, making them the perfect carbohydrate; people who believe in gastrointestinal care say that whole grains are rough and difficult to digest and can easily hurt the stomach. In fact, both sides are right, but it is not clearly stated about the applicable group: If you are young and strong, and have no gastrointestinal problems, replacing two-thirds of white rice and white flour with brown rice, oatmeal, and quinoa, which will make you feel full and stabilize blood sugar, of course it is good; but if If you have chronic gastritis, irritable bowel syndrome, or are elderly or children with weak digestion, eating brown rice will cause gas and acid reflux. Then you can eat white rice and white noodles. You can also add steamed pumpkin or steamed sweet potato as a side dish to supplement your dietary fiber. Some people are still struggling with "should they give up sugar completely?" In fact, the WHO restricts free added sugars, such as extra white sugar in milk tea and cakes. If they are afraid to eat naturally sugary fruits such as apples and oranges in order to fight against sugar, and they end up lacking vitamin C to the point where their gums bleed, this is really putting the cart before the horse.

I never count calories when preparing meals. For example, if I have to sit for a day as planned, I will eat less than half a bowl of staple food and eat two more pieces of fried chicken breast to stave off hunger. If I am going to climb a mountain tomorrow, I will eat an extra meat bun in the morning and bring two bananas on the way. I will not have to worry about whether my sugar level is too high. The dietary guidelines for Chinese residents require an average of 12 types of food per day and 25 types per week. I don’t make up the number every day. I just eat enough this week. If it’s not enough, I just take a multivitamin supplement. I can’t make seven or eight dishes in one meal just to make up for the variety. In the end, I can’t finish the food, waste it, and make myself very tired.

To be honest, nutritional diet structure is never a profound knowledge that requires calculation with formulas, nor does it require you to give up all your favorite foods and eat boiled vegetables every meal. They are more like the shoes you wear every day. You don’t have to follow Internet celebrities to buy limited editions. Those that fit well, are comfortable, and can be worn every day are the best. After all, no matter how good your diet is, it’s all useless if you can’t stick to it.