Can healthy eating help you lose weight?

Healthy eating itself is not a "panacea" for weight loss. Whether you can lose weight ultimately depends on whether there is a gap in total calories, but it is definitely the most cost-effective auxiliary item for ordinary people on their way to losing weight.

I have been working hard in the fat loss circle for almost six years, and I have seen too many extreme cases. In the past two years, the partners who checked in together followed the trend of eating healthy meals from Internet celebrities, including kale and avocado salad, and whole wheat bread as the staple food. In less than two weeks, the weight did not change at all, and my face became fast. After eating all the dishes, she realized after calculating the calories that the avocado she ate alone had almost 200 calories, and a spoonful of baked sesame sauce had 120 calories. She seemed to eat light food every day, but the total calories were higher than the normal home-cooked meals before, but she couldn't lose weight.

Of course, this does not mean that healthy eating is all a gimmick. Another friend of mine lost 25 pounds by cutting out carbs and gained 30 pounds in two months. His aunt was delayed for more than three months. Later, she followed the advice of a nutritionist and changed only half of the white rice and white noodles to brown rice and grains. She also ate an extra pound of green leafy vegetables every day. For meat, she gave priority to high-quality eggs such as lean beef, chicken breasts, and fish and shrimp. Bai, there is no need to deliberately starve. He stops after eating every meal until he is about 70% full, and does not calculate the calories carefully. He has steadily lost 17 pounds in the past six months and has not regained it in almost two years. He said that the biggest feeling is that when he was dieting before, all he could think about was milk tea and fried chicken. Now that he eats like this, he doesn't feel so greedy. He doesn't feel guilty when he eats hot pot and barbecue occasionally.

Nowadays, two factions are quarreling fiercely on the Internet. One faction says, "You can lose weight by eating whatever is healthy." The other faction says, "Healthy eating is all about IQ tax, and you have to rely on hunger to lose weight." In fact, neither side has grasped the essence. Think about it, the milk tea, fried chicken, and puffed snacks we usually like to eat are all very high in calories. Two mouthfuls of milk tea have the same calories as a small bowl of sliced ​​apples. If you replace these high-fat and high-sugar processed foods with high-fiber and high-protein healthy foods, and still eat them to the fullest, the total calories may be cut in half. Doesn't this naturally create a calorie gap? But if you have the mentality of "eat healthy food without any burden", and eat 4 large purple sweet potatoes in one meal, and then eat half a pound of plain nuts, the total calories will be exceeded and you will still gain weight. It is really not unfair.

To put it bluntly, this is a bit like refueling a car. High-quality gasoline can indeed make the engine run smoother and more fuel-efficient, but if you pour it into the fuel tank regardless of its capacity, no matter how good the fuel is, it will overflow. A healthy diet is high-quality gasoline, which can make your metabolism more stable, make it less likely to rebound after losing weight, and prevent hair loss and body damage like dieting, but the premise is that you don't overdo it.

If you really want to lose weight, you don’t have to drastically change your diet. First, replace the full-sugar milk tea you drink every day with sugar-free tea, and replace the potato chips you eat when you are craving for a handful of plain nuts. Slowly adjust the rhythm. When you get used to the original taste of healthy food, you don’t need to deliberately starve, and the weight will naturally move in the right direction. Isn’t this much better than being dizzy and rebounding from hunger?