Lose 10 pounds a month without rebounding! Concord doctor gives 3 scientific weight loss methods!

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Many obese and overweight people take diet pills, drink diet tea, skip dinner and deliberately go on a diet … These unscientific ways of losing weight may also lose weight in the short term, but they affect their health and are easy to rebound.

Lose 10 pounds a month without rebounding.

Concord doctors give three ways to lose weight.

How to lose weight healthily without rebounding? Chen Wei, deputy director of the Clinical Nutrition Department of Peking Union Medical College Hospital, issued a document in 2020 introducing the scientific weight loss methods used in three hospitals, which are applicable to the general public! ①

1, 5+2 fast food: an average of 5 kg a month.

7 days a week, eat normally for 5 days, and skip food for 2 consecutive days.

Note that this fast food is not to eat nothing, but to limit the food intake. Micronutrients, carbohydrates, fats and protein in the four major nutrients should be taken in proportion. The calorie intake should be properly controlled on non-fasting days. The recommended total calorie for women is 1200-1500 kcal/day, and that for men is 1500-1800 kcal/day. The non-fasting days should be adjusted according to the proportion.

Such intermittent scientific fasting will not only be harmful to health, but also "restart" some functions of the body, which is beneficial to health.

5+2 fast food recipe reference table

[Non-fasting day]

Breakfast at 7:30:

The staple food is 50 grams thick and thin;

Protein food (1 egg+milk/soybean milk 250ml);

A multivitamin.

Extra meal at 10:00:

150 grams of skim yogurt.

Lunch at 12:00:

The staple food is 50 grams thick and thin;

Protein food 100 grams (50 grams of lean meat +1 egg or tofu 100 grams or dried bean curd 50 grams);

250 grams of vegetables.

Extra meal at 16:30:

200 grams of fruit.

Dinner at 18:30:

The staple food is 50 grams thick and thin;

Protein food 100 grams (50 grams of lean meat +1 protein or 100 grams of tofu or 50 grams of dried bean curd);

250 grams of vegetables.

[fasting day]

Breakfast at 7:30:

1 egg;

100g skim milk/low-fat yogurt;

A multivitamin.

Lunch at 12:00:

150 to 200 grams of fruit.

Dinner at 18:30:

25 grams of staple food;

Boiled vegetables 200 grams;

Protein food 50 grams.

Drinking water for the whole day is 2500 ml.

2, limited energy and balanced nutrition diet: an average of 2-4 kg a month.

The total energy intake per day is reduced by 1/3 or by 300-500 kcal.

You can also ignore calories, except water, and reduce all kinds of foods you usually eat, such as the staple food of three meals a day, meat, eggs, vegetables and milk, as well as fruits and yogurt with extra meals, by 1/4 evenly, which is a good "diet meal" if you stick to it for a long time.

The advantage of losing weight in this way is balanced nutrition, and protein, fat, carbohydrates, vitamins, trace elements, etc. can be evenly ingested, and the operation is simple and convenient for long-term implementation. The disadvantage is that the speed of weight loss is not fast enough and it needs long-term persistence.

3, low-carbon water and high protein diet: you can lose 10 pounds a month.

Use high-protein foods, such as lean meat, protein, low-fat dairy products and other natural foods, or nutritional products such as protein powder and nutritional meal replacement to replace one to one and a half meals a day, so as to achieve the purpose of limiting the total energy intake and quickly losing weight.

This kind of weight loss is faster, and it can be reduced by 15-20 kg for 3-4 months in a row. People who need short, flat and fast weight loss in clinic generally choose this method. However, it doesn’t conform to our daily eating habits, and if you choose protein powder and meal replacement, you must choose a full-nutrition product that meets the relevant national standards, so that you can meet the nutritional and health needs while losing weight. Don’t mistake it for a weight-loss product that doesn’t meet the requirements.

These methods are selected by doctors by studying the relevant literature at home and abroad, summarizing many weight-loss methods, combining the actual data of mass weight loss and combining the physique of Chinese people.

According to the statistics of outpatient service, with these three methods, overweight or obese people can lose 1-5 kilograms in the first month, and they can lose the same weight every month for three months to six months before reaching their suitable weight, and they can not rebound as long as they continue to adhere to it. Because the weight is regulated by adjusting the food collocation, it has a high degree of safety and is suitable for most people who need to lose weight. ①

Why many people fail to lose weight?

Some people use blind dieting, devil exercise training, taking weight-loss drugs and other methods to lose weight, but they fail to lose weight again and again.

Director Chen Wei issued a document in 2019, saying that because these methods are physically and psychologically destructive to people’s weight loss, they only achieve the goal of reducing "weight" by numbers. Unfortunately, it is not fat but precious water and muscle.

After a little while, you may relax, slack off, and can’t bear the torture. At this time, "weight" will rebound and even increase at a multiple rate. This is what doctors often call the "yo-yo effect" in clinic. The weight drops by 10 kg and rises back to 20 kg! ②

These weight loss misunderstandings should be avoided.

1. Don’t eat or eat dinner after noon.

Although there was a saying in ancient times that "no food after noon", with the development of society and the change of living habits, three meals a day are now advocated.

If you don’t eat dinner, your brain will send out a strong appetite signal when you are on an empty stomach for more than ten hours the next day, preferring high-calorie foods, making it easier to take revenge meals and storing fat more easily. ①

2, don’t eat staple food, only eat water to cook.

Fat-reducing meals such as boiled vegetables are also unreliable, which belongs to the extremely low energy intake method, and similarly, not eating staple foods, etc., which are unhealthy and will rebound quickly once they return to normal diet.

Moreover, the human body also has a certain demand for oil intake. If there is no oil at all or too little oil intake, it may also cause the lack of essential fatty acids and cause diseases. ①

3. Replace normal diet with meal replacement.

Dai Yongmei, director of the Nutrition Department of Nanjing Maternal and Child Health Hospital, Jiangsu Province, said in the Health Times in 2020 that eating meal replacement did play a certain role in losing weight at the beginning. Compared with simple dieting, it can provide satiety and supplement nutrition at the same time, but don’t just eat meal replacement all day.

Food should be reduced by combining reasonable diet with meal replacement. For example, properly reduce the intake of staple food, replace it with meal replacement powder or meal replacement stick, and eat other vegetables, fish and shrimp as usual. ③

4. Lose weight by eating fruit

Zhang Xiaoyan, former director of the Nutrition Department of Lianyungang Maternal and Child Health Hospital in Jiangsu Province, said in the Health Times article in 2019 that many people have heard that eating fruit is good for losing weight, so they eat a lot of fruit a day, but they have gained weight unexpectedly.

Some fruits are not low in calories. A bowl of rice contains about 75 grams of carbohydrates, and half a watermelon is equivalent to two bowls of rice. If you eat a lot of fruit in addition to the normal three meals, losing weight is just a dream. If you like to eat high-calorie fruits like durian again, you will only get fatter and fatter. ④

5. Eat a lot of coarse grains

Some people eat a lot of coarse grains and think they can clear their intestines and lose weight. Yu Wanting, a clinical nutritionist in the Clinical Nutrition Department of the Third People’s Hospital of Chengdu, Sichuan Province, said in the Health Times article in 2018 that coarse grains can supplement dietary fiber and contain more B vitamins.

However, if suddenly ingested in large quantities, the stomach and intestines are difficult to adapt in a short time, but it is easy to cause indigestion. If you eat too much coarse grains and can’t replenish enough water, it is easy to aggravate constipation. ⑤

6. Use weight-loss drugs

Huang Fang, a physician in the Department of Critical Care Medicine in the First Affiliated Hospital of Soochow University, said in the Health Times in 2018 that some weight-loss drugs on the market have not been clinically tested and have not been approved by the state. These drugs contain substances that act on the brain, thyroid and liver, laxatives and other ingredients, and the dosage is not clear. After taking them, they are very harmful and cannot really lose weight.

Don’t take medicine on your own to lose weight. It’s better to eat and exercise. Even taking medicine should be carried out under the guidance of a hospital nutritionist. ⑥

Finally, it should be emphasized that the ideal weight loss effect can be achieved simply by adjusting diet, but if you want to be healthy, you should also exercise moderately!

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