In-depth guide from a nutritionist: Anti-aging strategies during staple food adjustment and the health risks of long-term starch fasting.

A nutritionist's advice: Focus on adjusting your staple foods. Choose low-oil options like boiled eggs, tea eggs, or braised eggs, which are much better than fried eggs. However, limit your egg yolk intake to one per day; the rest can be eaten as egg whites, or oil-free steamed eggs. Meat is also a major source of protein. It's recommended to choose lean meats like chicken, as they contain more protein than livestock. Cook chicken primarily by grilling or boiling to minimize fat intake.

In addition, if you're not consuming sugar, it's important to supplement your body with antioxidants. A sugar-free diet makes proteins more prone to producing keto acids, which oxidize the body. The resulting free radicals contribute to skin aging, chronic diseases, and damage to blood vessels. Therefore, antioxidant-rich foods such as green tea, dark green vegetables, and vitamin E are beneficial.

You should increase your intake of vitamins E and C. If you eat plenty of dark green vegetables, you may not need to take vitamin supplements. If you do need supplements, the recommended dosage is 400 IU of vitamin E and vitamin C.

200 mg is sufficient.

The dangers of long-term starch fasting. Starch fasting, often referred to as a high-protein diet, emphasizes avoiding carbohydrates, specifically starches and other sugary foods. However, calories come from sources other than carbohydrates, such as protein and fats; starch fasting involves consuming only fats and proteins.

Protein digestion requires carbohydrates. Without starch and carbohydrates (and remember you're fasting for several days), our bodies produce ketoacids, leading to mild ketoacidosis and significant dehydration, which can be mistaken for weight loss. Nutritionists state that high-protein diets for weight loss pose a significantly higher risk of ketoacidosis or kidney failure for people with chronic diseases such as diabetes, heart, blood vessel, cardiopulmonary, or kidney disease; in some cases, it has even resulted in death.

How to do morning stretching exercises for weight loss? After adjusting your staple food the day before, weigh yourself the next morning and find that you have lost weight. You must be more confident in losing weight. So, it's time for you to do some stretching exercises for weight loss.

Exercise methods and timing. There are no particularly prescribed movements or repetitions for stretching exercises. Generally, they should be performed on an empty stomach in the morning, and the duration should be around 10-15 minutes. Areas most prone to fat accumulation: shoulders, arms (especially upper arms), back, stomach, lower abdomen, waist, inner and outer thighs, and calves.

Stretching exercises don't put too much pressure or stress on the body, so there are no restrictions on the type of exercise. Gymnastics should be chosen according to each person's habits; as long as it exercises the body, it's good gymnastics. Besides the 10-15 minutes on an empty stomach in the morning, you can also do stretching exercises while waiting for a bus or subway to maximize its effectiveness. Take advantage of breaks to stretch your waist, arms, and back.

If you truly don't have time for exercise during the week, try to take more walks and move around more. Or, when watching TV or DVDs at home in the evening, take the opportunity to do some bed exercises or leg raises. If you really don't have time to do exercises in the morning, it's best to do them before dinner. This doesn't require you to go to great lengths or expend a lot of energy on intense exercise; just focus on applying pressure and stretching to the areas you want to lose weight to stimulate fat burning and maintain the weight loss results from yesterday's diet.