After countless attempts to lose weight, it is important to know what you can and cannot eat. So what is the basic framework for an ideal weight loss diet?
The reasons for the failure of weight loss
1. Not eating dinner because you want to lose weight, but getting hungry around 10 PM and ordering takeout. After eating, you can't fall asleep and end up not getting enough rest. The next day's exercise plan is put on hold because you can't get up. This leads to weight gain.
2. Starting to eat healthy meals for lunch because you want to lose weight, but the taste is not good. After enduring for 3 days, you feel lonely and start eating chips and sweets to fill the void in your mouth. This leads to weight gain.
3. Not eating staple food because you want to lose weight and replacing it with fruits for dinner without realizing that consuming too much sugar is not helpful for weight loss. This leads to weight gain.
4. Running ten kilometers because you want to lose weight and feeling proud of yourself afterwards, thinking you can eat something. So after running, you have an extra meal. This leads to weight gain.
The basic framework for an ideal weight loss diet
Carbohydrates: 40%-55%, Fat: 20%-30%, Protein: 15%-20%
1. At least half of the staple food should be whole grains and legumes. The total intake of grains and starchy beans should be 150-250 grams (for women) or 200-300 grams (for men). At least 500 grams of vegetables should be consumed daily, including at least 200 grams of dark green leafy vegetables.
2. The variety of vegetables should be sufficient. In addition to leafy vegetables, mushrooms, black fungus, kelp, and other fungi and algae should also be consumed in small quantities every day, not just cucumbers, winter melons, radishes, tomatoes, etc. Potatoes can only replace staple food and cannot replace other vegetables.
3. The total intake of fish, meat, eggs, and tofu should be 150-250 grams per day. The total protein intake should be at least 70 grams for women and 80 grams for men, with about 50% being animal protein. At least one meal should include a food rich in high-quality protein, and protein should be consumed in combination with carbohydrates.
