nutritious diet plan

There is no universal nutritious diet plan for all people. The most suitable plan for you must be a personalized plan that fits your body's metabolic state, life scene, and dietary preferences, while meeting the three core criteria of reasonable energy supply ratio of macronutrients, comprehensive coverage of micronutrients, and long-term sustainability.

I have been doing nutrition consulting for almost 5 years, and I have seen too many people ask for a "universal recipe", as if they can avoid all diseases and lose weight to their ideal weight by just following a piece of paper. This is not the case. Last month, I received two very contrasting consultants. One was an Internet operation girl who commuted 2 hours a day and worked 996. She followed the online recipe and ate boiled vegetables for three days. On the fourth day, she couldn't help but show off a whole box of fried chicken, and she gained 2 pounds. I didn’t make any complicated requests for her. I just said that in the morning, I could just pick up tea eggs + sugar-free soy milk + half corn from the convenience store. When I choose a light meal for takeout at noon, I don’t need to scrape off all the salad dressing, just leave 1/3 of it. In the afternoon, if I’m hungry, grab about 10 of the original nuts in the drawer and eat them. In the evening, if I don’t want to cook after get off work late, just cook frozen buckwheat noodles and throw in a handful of shrimps and vegetables. No need to count calories. She came for a review last week and found that her body fat had dropped by 4%, and her previously high uric acid had returned to the normal range. She said, "I have never felt it was so easy to stick to a healthy diet." The other is a 62-year-old retired aunt who has type 2 diabetes. She believed in the "all-vegetarian blood sugar-lowering method" of the health group before and took it for more than half a year. She almost fainted when buying groceries last month. It was found that her hemoglobin was only 90, which is moderate anemia. When I adjusted her, I first allowed her to eat a small piece of her favorite pickled radish every day, and then ensured a fistful of grains, a palmful of lean meat or steamed fish, and about two kilograms of green leafy vegetables at each meal. She did not need to completely give up fruits, just eat half an apple at a time. Now her fasting blood sugar is stable between 5.8-6.2, and she can dance square dance with much more energy than before.

There are several dietary patterns that are hotly debated on the Internet. In fact, each has its own applicable groups, so there is really no need to criticize them all. For example, the ketogenic diet has become very popular in the past few years. I have a friend who is a professional bodybuilder. Fat brushing before competitions has indeed reduced body fat in a short period of time, but ordinary people should not try it blindly without the supervision of professionals. Last year, a client with gallstones tried ketogenic diet at home for a week, and the pain caused him to go to the emergency room for surgery. I have also seen many cases of long-term ketogenic diet leading to abnormal blood lipids and electrolyte imbalances. There is also the Mediterranean diet recommended by the WHO, which is indeed cardiovascular-friendly. However, if you live in an inland city, cannot buy fresh deep-sea fish, and are not used to eating olive oil, there is no need to make do with it. You can replace it with the tea seed oil we eat daily, steam seabass twice a week, and eat more dark vegetables. The effect will not be much different. Yes, there is also a vegetarian diet. Many people say that a vegetarian diet can detoxify and nourish the skin. But if you only eat white porridge with pickles and rarely eat soy products, then forget about detoxification and worry about malnutrition first. As long as the combination is reasonable, a vegan diet can indeed reduce the risk of cardiovascular disease, but the premise is that you must be good at it, not just not eating meat.

Many people have misunderstandings about nutritious diets. They think that they have to make their own meals every time and say goodbye to milk tea, hot pot and fried chicken. This is really not the case. I myself eat butter hot pot once a week, and occasionally I will order a cup of full-sugar milk tea to refresh myself when I stay up late as planned. As long as the diet structure is correct most of the time, the occasional "indulgence" will not affect your health at all. On the contrary, it can reduce your obsession with high-calorie foods and make you less prone to revenge eating. There was a client who strictly abstained from sugar for three months. Later, he couldn't help but eat three cakes at one time. His blood sugar soared to 12, and he developed an eating disorder. The gain outweighed the gain.

If you really want to find a suitable diet plan for yourself, you don’t need to buy a food scale to calculate every calorie. Just remember the palm rule: eat a fist-sized portion of staple food for each meal, preferably 1/3 of it is whole grains, a palm-sized portion of protein, whether it is fish, poultry, meat, eggs or soy products, one to two handfuls of green leafy vegetables, and try to use as little oil and salt as possible. Basically, you will be in the right direction. As for the miraculous food-compatible foods spread on the Internet, such as spinach and tofu cannot be eaten together, and crabs and persimmons cannot be eaten together, my mother believed it for several years. Later, I forced her to eat spinach and tofu stewed for three days in a row. Nothing happened. In fact, she had enough calcium and dietary fiber. Do not believe such rumors without scientific basis.

To put it bluntly, a nutritious diet is never a chore that requires you to grit your teeth and stick to it, and there is no standard answer that is universally applicable. If you feel energetic after eating, don't feel hungry all the time, all indicators during the physical examination are normal, and can easily stick to it for more than half a year, then this is the best nutritious diet plan for you.