What should obese individuals eat and what should they pay attention to in their daily diet? The following list of foods and weight-loss recipes can serve as a reference.
1. Daily calorie intake should not fall below 1200 kcal. Based on individual circumstances, calculate total daily calories and intake of protein, fat, carbohydrates, minerals, and vitamins according to a nutritional meal plan for obesity.
2. Consume a wide variety of foods—the more diverse, the better—to develop balanced eating habits.Avoid restrictive diets that eliminate entire food groups, such as avoiding vegetables, fruits, or grains while consuming only meat.
3. Never compromise your dietary weight loss plan due to cravings.
4. Avoid fruit juices; opt for fresh fruits and vegetables instead. Their high fiber content promotes satiety and prevents constipation.
5. Limit salt intake to prevent excessive water retention.
6. Opt for low-oil cooking methods like steaming, boiling, baking, or stewing. Strictly adhere to the oil quantity specified in your plan when stir-frying; avoid fried foods and meat broths.
7. Increase dietary fiber intake by choosing brown rice, germinated rice, bran bread, and fiber-rich vegetables and fruits.
8. Portion control is best achieved through serving food separately.
Permitted foods: Plain tea, black coffee (no sugar or creamer), lemon, kimchi, pickles, chili peppers, black pepper, five-spice powder, vinegar.
Prohibited foods: Strictly limit snacks like candy, alcohol, beverages, desserts, canned goods, and candied fruits.
Sample weight-loss meal plan:
Breakfast: 250ml soy milk, 50g steamed bun, 1 boiled egg.
Lunch: Stir-fried beef with dried tofu (50g beef, 75g dried tofu), stir-fried bok choy (150g bok choy), 80g rice.
Dinner: Stir-fried pork slices with dried tofu and celery (50g lean pork, 100g celery, 50g dried tofu), 80g rice.
Total cooking oil for the day: 18g.
Total daily nutrients: Protein 74.5g, Fat 30g, Carbohydrates 197.9g, Total calories (1463.2 kcal) 6122 kJ.
Finally, it must be emphasized that weight loss requires adequate physical activity. Maintain regular work and labor during the weight loss period; do not rest.