Nutrition and diet maintenance class

The core of nutritional diet has never been to strictly control calories, copy the healthy meals of Internet celebrities, or even completely quit all "junk food", but to find an individualized diet plan that suits your own metabolic level, living habits, and basic health status - there is no one-size-fits-all golden recipe, and the only standard answer is what suits you.

The girl Xiao Zhou who came to me for consultation a while ago works in an Internet company, and it is normal to work overtime until ten o'clock every day. She followed the online "fat-reducing maintenance meal" for three months, taking turns with boiled vegetables, brown rice, and oil-free chicken breasts. As a result, she did not lose much weight. I checked her food records and found that her daily caloric intake was not as high as her basal metabolic rate. She has a cold body constitution. She ate ice salad and cold brown rice every day. It was no wonder that there were no problems.

There are too many opinions about diet and maintenance on the Internet, each with its own truth and applicable scenarios. For example, the low-GI diet that has been popular for many years is indeed very friendly to people with large blood sugar fluctuations and insulin resistance. It can stabilize post-meal blood sugar and reduce fat accumulation. However, if you go to the construction site every day, or often have meetings for three or four hours in a row, you will not be hungry after three hours of eating low-GI food throughout the day. Instead, you will be tempted to grab the high-sugar biscuits on hand to cushion your stomach, which is not worth the gain. Another example is the Mediterranean diet, which is touted as the "healthiest diet". It contains more seafood, olive oil and whole grains. Its cardiovascular protective effect has been confirmed by many studies. However, if you are allergic to seafood or have diarrhea when you eat olive oil, forcing a standard diet will put a burden on your gastrointestinal tract. There are also many people who think that the traditional Chinese medicine diet is "metaphysical", which emphasizes that people with cold constitutions should eat less raw and cold foods, and people with weak qi should eat more warm and tonic foods. I have met many people who have weak spleen and stomach due to eating ice drinks all year round. After they stopped eating ice drinks and replaced them with warm foods, the problem of flatulence was relieved in less than half a month. Do you think it is useless? It also really has practical effects.

I have been doing nutritional consulting for almost 6 years. At first, I always wanted to apply the standards in the book to users. It was not until I met the programmer who suffered from gout that I completely changed this problem. At first, I asked him to completely give up seafood, beer, and even all soup stock according to the guidelines. After two weeks, he couldn't stand it anymore. He had a seafood buffet with his friends, and his uric acid level soared to over 600. Later, I changed the plan for him. He did not need to completely ban it. He should eat less than 100g of medium-purine seafood such as salmon once a week. Before eating, he should eat 200g of alkaline vegetables such as boiled cabbage and winter melon. The beer was replaced by sugar-free soda. Instead, he insisted on it for three months. The last check-up showed that the uric acid dropped by 82, and he told me that he finally no longer felt like an alien when eating with others.

Many people always like to ask me in class, "Should I take vitamins? Should I buy protein powder?" In fact, there is no unified answer to this question in the industry. One group believes that as long as the diet is balanced, all the nutrients needed can be obtained from food, and supplements are IQ taxes; the other group believes that modern people sit for a long time, do not get sunlight, and are always confused when eating, so there is no harm in supplementing with vitamin D and B complex. My own experience is that if you eat takeout for half a month and barely touch dark green vegetables, then eating some B-complex can indeed alleviate the problems of mouth ulcers and inexplicable fatigue in the afternoon. But if you can eat fresh meat and vegetables every meal, there is really no need to spend hundreds of dollars on imported supplements. Wouldn’t it be delicious to buy some fresh strawberries with the money you save?

To be honest, what bothers me the most is people asking me, "Is it absolutely forbidden to drink milk tea?" and "Will eating a bite of cake ruin all your efforts?" A little girl told me before that she couldn't help but eat a piece of cheesecake, and she felt so guilty that she cried for half an hour. I was confused. Dietary care is to make your body feel more comfortable, not to let you put shackles on yourself. If you are really hungry, drink half a cup of milk tea and eat a piece of cake. As long as you don't eat it all the time, it will not have any impact at all. It is much better than eating three cakes in one meal if you hold it in until you explode.

In fact, by the end of this health care course, you will find that the most useful thing is not to remember the calorie table and purine value of the food, but to learn to feel your own body. Will I get acid reflux after eating something cold? Will you feel sleepy all afternoon if you eat too much? Will you feel bloated after eating whole grains? Slowly adjusting your own eating rhythm is more effective than following any expert's recipe. Oh, by the way, if you really don’t know how to start, just start by drinking less full-sugar milk tea today and replace it with half-sugar or sugar-free milk tea. It’s not that difficult anyway, right?