1234567 Diet Plan

The 1234567 diet plan is currently the most popular and adaptable "idiot" dietary rule in the domestic clinical nutrition community. There is no need to count calories or remember complex food exchange portions. Ordinary people can meet more than 90% of their daily nutritional needs by just following 7 numbers. It is suitable for the basic dietary requirements of healthy people, high-risk and chronic disease groups, and weight loss people. The difficulty of adhering to it is at least half lower than Internet celebrity programs such as ketosis, fasting, and the Mediterranean diet.

I first came into contact with this plan three years ago. My dad was diagnosed with abnormal glucose tolerance and his fasting blood sugar was around 6.8. After reading the report, the director of the endocrinology department did not prescribe anti-diabetic drugs. He handed over a small, wrinkled card with this series of numbers printed on it and said, "Take this for three months and come back to me if your blood sugar is still unstable." At the time, I thought it was some kind of folk remedy, but after checking the information, I found out that this is a popular dietary framework that has been promoted by the Chinese Nutrition Society and the clinical nutrition departments of many tertiary hospitals for almost 10 years. It is much more reliable than those Internet celebrity diets that disappeared within half a year.

The 1234567 currently circulating on the market is mainly divided into two branches: one is the daily health care version for healthy people, the number correspondence is more relaxed, and the amount of fruits and staple foods will be higher.； The other is a clinical intervention version for people with high levels of obesity and weight loss. It has clearer requirements and is the version we usually talk about the most. My family has been using the clinical version in the past few years. After adjustment, my dad's blood sugar returned to the normal range within half a year. I did not deliberately diet, and my weight has stabilized from 112 pounds to 102 pounds. There is no arrow in all physical examination items. It is really cost-effective.

Let’s start with the requirement that requires the least execution pressure: 1 pound of green leafy vegetables per day. What I’m talking about here is raw weight, and try to mainly use dark green leafy vegetables, such as lettuce, spinach, chrysanthemum, broccoli, etc. If you really like to eat root vegetables such as potatoes and yams, remember to deduct the corresponding amount of staple food, otherwise it is easy to exceed the carbohydrate limit. Oh, by the way, fans of low-carb diets may think that the carbohydrates in vegetables are not worth mentioning, but if you strictly implement ketosis, just replace all root vegetables with green leafy vegetables. There is no need to reduce the amount of 1 kilogram. Constipation will not be easy if there is enough dietary fiber. My dad used to eat beef stew with potatoes every meal, but now he eats it once a week. Every time he eats a small potato, he needs less than half a bowl of rice, and his blood sugar basically does not fluctuate.

Let’s talk about the staple food that many weight loss parties struggle with the most: 2 ounces of whole grains a day, replacing half of the white rice and white noodles. 2 taels of raw rice weigh approximately 4 taels of cooked rice, which is just right for an average girl’s fist. A colleague of mine stopped eating all staple foods in order to lose weight quickly. In the third month, his hair began to fall and his menstrual period was delayed. Later, he went to a nutritionist to make adjustments and added 1.5 taels of whole grains. It took him half a year to return to normal. Of course, if you usually exercise a lot, or are a manual worker, it is no problem to increase it to 3 taels or 4 taels. There is no need to get stuck on the number. After all, only when you are full can you have the strength to work.

Then there is the high-quality protein that many people tend not to eat enough: 3 taels per day, including fish, poultry, meat, eggs, and soy products. For example, an egg in the morning is about 1 tael, a palm-sized piece of steamed fish or chicken breast at noon is another 1 tael, and a bowl of sugar-free soy milk or a piece of northern tofu at night is just enough. Vegetarians don’t have to eat meat, eggs, and milk. They can use soy products, mushrooms, and nuts instead. I have a friend who is a vegetarian. He eats 3 taels of tofu and a handful of almonds every day. His protein intake is more than that of many meat-eaters. The albumin index in the physical examination is not a problem at all.

Many people pay attention to staple foods and proteins, but ignore the invisible calorie hog: 4 yuan of cooking oil, which is 20g, which is about the amount of 2 spoons of ordinary white porcelain spoons. My mother used to add more oil to her cooking, but she wasn't sure when she poured it in. Later, I bought her an oil spray bottle and sprayed it twice every time she cooked. Now the dishes she cooks don't feel bland. Last year, her blood lipids dropped by 0.3mmol/L during her physical examination. If you usually like to eat foods with high fat content such as avocados, nuts, and fatty meats, you will need to reduce the amount of cooking oil. Don’t stick to 20g, otherwise you will exceed the calories without realizing it.

Next is the hardest-hit area for many heavy-mouthed people: 5g of salt per day is exactly the amount of a beer bottle cap. What is counted here is not only the salt you put in cooking, but also the invisible salt in soy sauce, pickles, and processed foods. For example, if you eat a pack of instant noodles, your salt intake has already doubled. Now when I buy snacks, I first look at the nutritional information on the back. Anything with a sodium content of more than 30% NRV is basically put back on the shelf. After getting used to eating bland food, when I go out to eat food outside, I feel very salty.

As for fruits that many people tend to eat too much, the requirement is 6 taels per day, which is about 300g, which is about the amount of a medium-sized apple plus a small orange. Don’t just eat fruits because you think they are healthy. Excessive fructose intake will still raise blood sugar and make you gain weight. My best friend skipped dinner to lose weight and ate 2 pounds of strawberries every day. In one month, she gained 3 pounds. She fell into this trap. If you have high blood sugar or are losing weight, you can replace the fruits with low-sugar fruits such as small tomatoes and cucumbers, and the amount can be increased to 1 pound.

The last thing is the easiest to do and the easiest to forget: 7 glasses of water a day, each cup is about 200ml, a total of 1400-1500ml is enough. If you sweat a lot in summer or exercise, it’s okay to drink 2 more cups. Don’t wait until you are thirsty to drink water. I now have a 1.5L potbelly cup on my desk. I set an alarm every day to remind myself to drink. I finish it just before get off work. It is much better than before when I could never remember to drink water and my lips were so dry that they peeled.

Oh, by the way, one last thing to say, this plan is just a basic framework, not an iron law that must be adhered to. Today, my friends had too much hot pot and barbecue at a dinner party. Tomorrow, I will eat more vegetables and use less oil. Just adjust flexibly without feeling guilty. If you are pregnant, an athlete, or have a serious underlying disease, don’t just copy it. It is best to find a professional nutritionist to make adjustments according to your situation.

In fact, to put it bluntly, there is no perfect diet plan. The best one can be sustained for a long time and is comfortable to eat. The reason why 1234567 has been popular for so long is that, to put it bluntly, it is simple enough. You don’t need to use your brain to calculate. Even if ordinary people can only achieve 80%, it is much better than three days of fishing and two days of surfing the Internet and trying various Internet celebrity methods. Don’t you think so?