Core objectives:
Lose weight safely, improve metabolism, and prevent rebound
Calorie control and nutrient distribution
1) Calorie deficit
Reduce 500-750 kcal per day
Approximately 1500-1800kcal per day for men
Approximately 1200-1500kcal per day for women
2) Proportions of the three major nutrients
Protein: 20-30% of the total calories (1.2-1.5 g per kilogram of body weight). Give priority to chicken breast and soy protein to enhance the feeling of fullness.
Carbohydrates: 40-50% of the total calories, mainly with a low glycemic index (such as brown rice and quinoa).
Fat: 25-30% of the total calories, mainly unsaturated fats (such as nuts and fish oil).
Phased weight loss strategies
1) Rapid weight loss period (1-3 months)
Energy-restricted balanced diet (reduce refined sugars and fried foods);
Lose 0.5-1 kg per week and avoid extreme dieting.
2) Maintenance period (after 3 months)
Gradually increase the calories to the balanced level, with an emphasis on maintaining a high protein intake (to prevent muscle loss);
The weight fluctuation per month should be ≤ 2 kg.
Dietary behavior intervention
Order of meals: First drink clear soup, then vegetables, followed by protein, and finally the staple food to reduce the total intake.
Slow eating training: Chew each bite 20-30 times and extend the eating time to more than 20 minutes.
Meal replacement selection: If necessary, use high-protein meal replacements (should contain ≥ 15 g of protein per serving) to replace 1-2 meals per day.
Improve insulin resistance
Supplement chromium (from whole grains and broccoli) and magnesium (from dark chocolate and pumpkin seeds);
Intermittent fasting (such as the 16:8 method) may be effective, but it requires individual assessment.
Exercise plan
Aerobic exercise: 40-60 minutes per day (such as swimming and skipping rope), which has the best fat-burning efficiency;
Resistance training: Three times a week (such as using dumbbells and doing planks) to increase the basal metabolic rate.
Avoid
Very low-calorie diets (< 800 kcal per day, which is likely to cause malnutrition);
High-sugar beverages (such as sugary milk tea and fruit juice), which are sources of hidden calories.
Warning signs
If dizziness and fatigue occur during the weight loss period, check the electrolytes (potassium and sodium);
Terminate the weight loss plan when the BMI < 18.5.
