Scientific Dietary Therapy for Brighter Skin: Precise Vitamin Supplementation and Avoiding the Myth of "Salad Diet"

When you're dieting, you might drastically reduce your food intake, which often leads to insufficient nutrient intake. This can prevent your skin from functioning properly, causing a dull and lackluster complexion. To avoid this, add a glass of fruit juice to your breakfast. This provides nutrients like Vitamin A (for moisturizing and promoting metabolism), Vitamin E (for promoting blood circulation), and Vitamin C (for increasing skin elasticity). Furthermore, consuming Vitamins A, C, and E together allows them to fully exert their antioxidant effects, revitalizing your skin.

Carrots, lemon juice, and water: For those who want smooth and supple skin, this carrot juice, rich in Vitamin A and carotene, is ideal. The added lemon juice helps prevent the vitamin C in carrots from being destroyed by enzymes. Honey can also be added according to personal preference. Ingredients: 4cm carrot (about 60g); 1 tablespoon lemon juice; 100ml water. Instructions: Cut the carrot into large chunks with the skin on. Blend all ingredients in a blender.

Broccoli, walnuts, and milk: Adding walnuts to juice adds an irresistible sweetness and effectively masks the broccoli's natural flavor. The vitamins A and C in broccoli interact with the vitamin E in walnuts to improve skin texture. Ingredients: 2 florets of broccoli (about 30g); 2 walnuts (about 10g); 150ml milk. Instructions: Blend all ingredients in a blender.

Avocado, orange, and milk: The carotene in bell peppers can prevent dry skin, milk provides the protein necessary for skin growth, and the vitamin C in bell peppers and oranges can aid in protein absorption. Ingredients: 1/3 red bell pepper (about 50g); 1/2 orange (about 100g); 50ml milk. Instructions: Cut the bell pepper and orange into large chunks. Place all ingredients in a blender and blend.

The idea that "salads are healthy" is a misconception about weight loss. Many people trying to lose weight believe that vegetables are the healthiest food, so they often eat a lot of vegetable salads. However, vegetable salads are mostly bland in flavor, so they often use dressings and mayonnaises that are high in oil. For example, a spoonful of mayonnaise or sesame dressing contains about 80 calories.

Consistent healthy eating is the secret to successful weight loss. Eating less and consuming high-quality foods are key. We often hear the claim that "dieting by not eating certain foods will worsen your health." In my social circle, many people try to lose weight by omitting carbohydrates (staple foods) and focusing on vegetable soup. They lose 3kg in just 3 days, but it's easy to gain it back. After repeatedly using this method, they gradually lose patience and confidence, becoming more negative. Clearly, the reason is nutritional deficiency. When a person stops consuming carbohydrates, weight loss is easy, but without essential nutrients, it's impossible to maintain the results. For diet, the important thing is to abandon the "choice of not eating" and insist on "the quality of food."

Weight loss through diet is easy and stress-free. The first step in examining the quality of our diet starts with snacks: ① Buy small packages of snacks. ② Don't overstock snacks. ③ Choose low-calorie nutritional supplements such as yogurt and jelly. Recommended eating methods: ① Set specific meal times. ② Pour snacks onto a plate to fix the portion size. ③ Determine a daily intake of 100 calories. Be sure to create rules that suit your individual circumstances. When you crave sweets, avoid high-calorie cakes and choose moderately sweet cocoa candy or chewing gum. This will raise blood sugar and satisfy your sweet tooth. At the same time, choosing nutritious foods such as fruits rich in vitamins, nuts rich in minerals, and yogurt that regulates the gut environment is also a good option. Additionally, for those who enjoy drinking alcohol, it's difficult to give it up even while dieting. In this case, we recommend avoiding fried foods like fries and choosing boiled, grilled, and vegetable dishes. When making salads at home, try to avoid using salad dressing and instead add salt, soy sauce, and olive oil. This method not only makes salads delicious and satisfies our appetites, but also ensures the intake of healthy fats. This weight loss approach is stress-free and won't disrupt your dietary balance or nutrient intake.

Steady weight loss, say goodbye to rebound. The most important thing to be aware of during weight loss is rebound. Rebound means regaining the weight you've worked so hard to lose, or even exceeding it. So, I want to ask, during your weight loss process, have you only focused on calorie intake without paying attention to reducing the amount of food you eat? Actually, this is the key issue. For example, when you choose to eat only one type of food and restrict the variety of foods you eat to lose weight, although you lose fat, you also lose muscle mass, and your basal metabolic rate weakens. Consequently, when you resume your normal eating habits, your calorie intake will be excessive, leading to weight rebound. If you don't have a habit of exercising, once your weight rebounds, it's basically due to increased fat. When you restrict your food intake again, muscle mass will decrease again, and your basal metabolic rate will weaken again. Continuing like this, each rebound will result in a weakened basal metabolic rate, ultimately leading to a body type prone to weight gain.

So, is there a weight loss method that won't cause rebound weight gain? The answer is definitely yes. This involves eating reasonably and gradually improving eating habits to achieve your weight loss goals. In fact, I successfully lost 13kg and it's been 7 years since then, with absolutely no rebound. By changing my diet, I first lost 10kg, and then another 3kg in a year. Personally, I think losing 1-1.5kg per month is the ideal weight loss rate.