Guidelines for Rational Nutrition and Balanced Diet: Dietary Control Principles and Fat Intake Techniques for Obese Individuals

Proper nutrition refers to the balanced combination of different foods in terms of quality and quantity, along with scientific cooking methods, to facilitate the body's digestion and absorption of various nutrients and avoid nutritional deficiencies caused by an imbalanced dietary structure. Malnutrition or deficiency can lead to a decline in various physiological functions, reduce the body's adaptability and resistance, and cause disease. Therefore, some people assert that "proper nutrition can extend lifespan by 20 years."

A balanced diet refers to a meal consisting of a variety of foods whose quality and quantity meet the diner's needs. These foods are rationally combined to provide appropriate proportions of various nutrients, satisfying the body's requirements for energy and other nutrients. A balanced diet includes: a balance among the three major energy-producing nutrients; a balance between animal and plant-based foods; and a balance between alkaline and acidic foods. A balanced diet is the core of proper nutrition and the only way to achieve it!

Nutritional control for obese individuals should follow these principles: Controlling total energy intake: This is the core of a weight-loss diet. Total energy intake should be determined based on individual constitution, gender, age, and activity level. Generally, adult women should limit their daily energy intake to 1000-1200 kcal, and men to 1200-1500 kcal. Appropriate carbohydrate intake: Carbohydrate intake should account for 50%-60% of total calories. Eat plenty of whole grains, vegetables, and other foods rich in dietary fiber.

Ensure adequate protein intake: Protein intake should account for 20%–30% of total energy, with high-quality protein making up more than half. Strictly control fat intake: Fat intake should be controlled to 20%–25% of total energy, especially saturated fatty acids. Daily cholesterol intake should be less than 300 mg per person, with obese individuals requiring even lower intake. Supplement vitamins and minerals: Low-energy diets easily lead to vitamin and mineral deficiencies, therefore, appropriate supplementation is necessary. Limit salt intake: Because obese individuals often have high blood pressure, salt intake should be limited to no more than 5 grams per day.

Many people are terrified of fat and avoid fatty foods, believing that simply cutting out fat will lead to weight loss. However, overeating and lack of exercise are the main causes of obesity. Besides fat, energy sources also include carbohydrates and proteins. Even if you completely eliminate fat, excessive intake of carbohydrates and/or proteins will be converted into fat by metabolic enzymes in the body. Therefore, avoiding fat and consuming more carbohydrates and protein will not lead to weight loss!

The main sources of fat are vegetable oils and animal oils. Eating less fat can effectively control energy intake, but eliminating fat altogether can harm your health! A moderate amount of fat is essential for maintaining good health. A lack of fat leads to a deficiency of unsaturated fatty acids in the body, causing rough, flaky, and inelastic skin; dry, brittle, and easily falling hair; and in severe cases, stunted growth. It also weakens the body's resistance, making it prone to eczema, hematuria, infertility, and other problems. In more serious cases, it can even lead to death; there have been several reports of excessively thin models dying from anorexia.

If you want to lose weight, fat intake should not exceed 20% of your daily diet. In a typical weight loss plan, daily calorie intake should be maintained at 1500 kcal. 20% of 1500 kcal is 300 kcal. Dividing 300 kcal by the calories per gram of fat (9 kcal/gram) gives 33.3 grams. Therefore, the total amount of fat-rich foods you consume daily should ideally not exceed 33.3 grams.

Many people believe that eliminating animal fats and consuming only vegetable oils can lead to weight loss. However, animal fats are primarily composed of saturated fatty acids, which not only easily cause fat accumulation in the body but also tend to raise cholesterol levels in the blood, thus increasing the incidence of coronary heart disease. Vegetable oils, on the other hand, are generally fragrant and not greasy, and are rich in unsaturated fatty acids. Excessive consumption of vegetable oils can also cause metabolic disorders and is not particularly beneficial to health.

Consuming excessive amounts of unsaturated fatty acids may increase the body's absorption of cholesterol and is associated with aging and the development of gallstones. Therefore, from a nutritional perspective, both animal and vegetable oils should be consumed in combination. It is recommended that obese individuals reduce their intake of animal oils and control their consumption of vegetable oils. Here are some oil-saving cooking methods: drain the oil after stir-frying. Tilt the pan for two to three minutes to allow the oil to drain out. Add oil last to cold dishes. Remove the top layer of oil after simmering soup.

Replace frying with baking. Ingredients intended for frying can also be baked in the oven or pan-fried in a non-stick pan. Boil meat until it's about 70% cooked before slicing and stir-frying; this renders some of the fat, reducing the total fat content. Blanching. Quickly blanch meat and vegetables in boiling water; this saves oil and prevents oil from seeping into the meat. Replace stir-fried and braised dishes with steaming, boiling, or stewing. Reduce the amount of oily staple foods such as fried rice, fried dough sticks, and fried pancakes; replace them with white rice, steamed buns, and noodles.