Nutritious diet recipes

Eat no less than 25 types of food every week, and the macronutrient ratio of carbohydrates, proteins, and fats matches your current body needs. You can eat it for more than 3 months without feeling pain. All recipes that ask you to eat boiled vegetables, weigh them accurately to the gram, and eat a bunch of imported ingredients that you can’t even name are inherently anti-human and will collapse if you can’t stick to them for half a month.

Don’t believe it, when I helped gym students adjust their diets two years ago, I met a girl who copied Pamela’s public recipes. She drank kale juice soaked in chia seeds on an empty stomach in the morning, and ate avocado salad without sauce at noon. After three days, she got up so hungry that she got up in the middle of the night and ate two buckets of braised beef noodles. At the end of the month, she gained three kilograms on the scale. She also felt aggrieved and said that she ate according to the nutrition blogger’s ratio, so why was it useless? To put it bluntly, they ignore one of the most basic facts: the body fat rate of bloggers is maintained at 18% all year round, and they still consume 2 hours of strength training every day. As an ordinary person who sits in the office for 8 hours a day, commutes to and from get off work and is too lazy to climb stairs, it is strange that copying other people's recipes can be useful.

In fact, there is no absolute right or wrong in the current mainstream nutrition matching logic, but it only suits different groups of people. The traditional balanced diet follows the recommendations of the Dietary Guidelines for Chinese Residents. Carbohydrates account for 50%-65% of total calories, protein 10%-20%, and fat 20%-30%. It is suitable for more than 90% of healthy people, especially those who have to go to school or work and need to use their brains a lot. If you dare to cut off carbon completely as mentioned on the Internet, your brain will not be able to move within half a day, and you will not even be able to remember what the leader said in a meeting. The low-carb and ketogenic diets that have become popular in recent years are not IQ taxes. They are originally medical diet plans designed for people with severe obesity and insulin resistance. If a doctor follows and adjusts them throughout the process, the effect of weight loss and blood sugar control is indeed obvious in the short term. However, if ordinary people with a BMI in the normal range follow the trend, it is easy for their aunt to run away, lose their hair, and become emotionally unstable. It is really unnecessary.

Back to the actual operation, it really doesn’t need to be that complicated. When I'm usually so busy working on projects that my feet don't touch the floor, for breakfast I either steam a stick of corn, add a hard-boiled egg and half a cup of sugar-free soy milk, or soak two spoons of instant oats in hot milk and add a handful of almonds. It can be done in 10 minutes, and the ratio is completely sufficient. For lunch, I would choose one meat and two vegetables from the workplace canteen. One punch of rice would be enough for me, so I would not be hungry or full. If you don’t want to turn on the fire at night, just cook some buckwheat noodles, throw in two green vegetables, add a fried egg, and sprinkle some soy sauce and sesame oil on it. It’s not bad. It’s much more cost-effective than a light takeout that costs twenty or thirty yuan a portion. I have seen too many students buy those superfood powders and organic vegetable recipes that cost you hundreds of dollars and let them expire after half a year without even opening them twice. It is a waste of money.

Oh yes, special people can make some adjustments. Vegetarian friends remember to eat more high-quality plant proteins such as chickpeas and tofu, and supplement with extra B12 in daily life. Don’t eat white rice and vegetables every day, as this can easily lead to iron deficiency anemia. Friends who want to gain muscle should eat two more bites of protein. 1.6-2.2g of protein per kilogram of body weight per day is enough. A 70kg boy can basically meet the standard by eating 4 eggs a day, a piece of chicken breast the size of his hand, and a cup of milk. If he really doesn't eat enough, he should drink protein powder. There is no need to treat protein powder as a magic medicine. For those who want to control sugar, replace white rice and white steamed buns with whole grains such as brown rice and oats, which will raise blood sugar much more slowly, and you don’t have to completely skip staple foods.

It’s okay to have a hot pot or a cup of milk tea once in a while. Nutritious diet is about long-term overall intake, not a “perfect” meal or two. If you eat a barbecue, you will feel guilty. On the contrary, it will easily induce vomiting and overeating, which is not worth the gain. Those recipes that require you to eat according to standards in every bite are like buying shoes for your feet that must be accurate to the millimeter and not even half a size. They must be comfortable to wear.

To put it bluntly, a nutritious diet is not a chore that needs to be gritted and persisted, but should be integrated into your daily living habits. If you feel happy eating, feel comfortable after eating, and all indicators are normal during the physical examination, then this is the best nutritional diet for you. If you are really not sure whether your ratio is suitable, go to the hospital for a routine physical examination to check for indicators such as blood sugar, blood lipids, and albumin. It will be more useful than reading ten Internet celebrity recipes.