For women, the onset of obesity is undoubtedly unbearable. Beyond this, obese individuals also suffer from disease-related complications. But why does obesity occur so frequently? First, dietary prevention is essential to genuinely improve obesity outcomes and achieve a healthy weight.
1. Total Caloric Intake
Adjust based on gender and activity level to 4200–8400 kJ (1000–2000 kcal). Aim for weekly weight loss of 0.5–1 kg until reaching normal or near-normal weight, then maintain caloric intake at that level. Avoid rapid caloric restriction, as it may disrupt physiological functions and cause discomfort.Calorie restriction levels should generally be determined by obesity severity: - Overweight individuals: 80–90% of required calories - Moderately obese (30–40% overweight): 70% of required calories - Severely obese (50%+ overweight): 50% of required calories
2. Control Fat Intake
In weight-loss diets, fat should constitute less than 30% of total calories. Cooking oils should prioritize plant-based oils rich in unsaturated fatty acids. Minimize consumption of animal fats high in saturated fatty acids, such as fatty meats and animal fats.
3. Reduce Carbohydrates
Carbohydrates are rapidly digested and absorbed, stimulating insulin secretion that converts sugar into stored fat. They also offer poor satiety and easily trigger hunger, so carbohydrate intake should be restricted. Particularly, simple sugars like sucrose and fructose have a high likelihood of converting to fat in the body and can elevate blood triglyceride levels, warranting strict limitation.Generally, a low-carbohydrate diet is recommended for weight loss, with daily intake ideally between 100–200 grams. However, intake should not fall below 50 grams, as excessive fat mobilization may lead to ketoacidosis.
4. Maintain a low-salt diet
During weight loss, daily salt intake should be kept at 1–2 grams. After achieving a healthy weight, salt intake can be increased to 3–5 grams per day. This helps reduce water retention, facilitates weight loss, and aids in preventing obesity-related complications. Additionally, obese individuals should adhere to a reasonable eating regimen, such as eating smaller, more frequent meals and avoiding heavy dinners.