How to eat healthy and maintain a reasonable weight?

       We all know that diet is a big decision to health. A correct diet is to maintain a stable weight, but must ensure nutrition.

Providing enough nutrients for a healthy body in parallel with effective weight control is not an easy task.

* Healthy diet.

Long-term adherence to a reasonable diet, enough 3 meals a day and regularly is one of the important guarantees for the body’s physiological and immune function. Only a varied diet with a variety of foods can meet the human body’s needs for energy and different nutrients.

Eat protein-rich foods such as fish, shrimp, poultry, lean pork, beef, eggs, milk, soybeans… and nuts in moderation and regularly. Protein is an important part of the human body, 70% of the solid component in human cells is protein.

Eat vegetables and fruits every day, because these foods are a good source of vitamins, minerals, fiber and many important phytochemicals. In it, vitamin B, vitamin C, vitamin E and other nutrients have strong antioxidant and immunomodulatory effects. Dark green, red, orange and purple vegetables are rich in β-carotene and a good source of vitamin A.

Water makes up about 60%-70% of the weight of a healthy adult. Water participates in the body’s metabolism, not only supporting the transport of nutrients in the body, but also helping to eliminate waste products such as urine and feces from the body. Water also has the effect of regulating body temperature, at high temperatures can lower body temperature due to evaporation of water … Therefore, the body should not be deprived of water, need to drink enough 7-8 glasses of water per day.

* Long-term weight control through diet.

Many people choose a low- or very low-calorie diet method to lose weight, by cutting down on carbohydrates but comfortably eating protein and fat. This way can help lose weight but also make the body often in a state of fatigue and sluggishness due to lack of energy. Until the body feels hungry and has a need to eat, if it is not controlled, it will lead to overweight again.

When applying a low-calorie diet, the reduction should be gradual, not sudden. Compared to the recommended need to reduce about 300kcal / day in the first week. Need to increase exercise, at least 60 minutes / day to help reduce excess energy from fat and increase muscle mass. The main meals of the day will be replaced with products that are low in energy but still rich in amino acids and micronutrients. The replacement diet needs to be less than 150 kcal/serving (normal diet is 500-700 kcal/serving).

With a very low-calorie diet, the amount of food consumed compared to the energy consumed is about 1,000 kcal/day. This diet is the transition from eating to drinking. Although oral preparations are low in energy, they still provide adequate nutrients such as amino acids, essential fats, vitamins, minerals…

Very low calorie diet is only applied from 4 to 8 weeks. When the weight has been reduced, switch to a low-energy diet combined with exercise.

Some people choose the method of reducing portions in their daily meals without detailing energy input and energy expenditure. But this method is also difficult to control weight and does not guarantee health because it does not balance the diet.

Each diet method has its own strengths and weaknesses. But the common point to remember is that no matter what method you choose, you must ensure the source of nutrients that the body needs. To successfully control weight, you should eat a variety of nutrients, low in calories, low in fat, do not skip breakfast, and exercise hard. In terms of nutrition, must meet the requirements of low calories, no cholesterol and saturated fat but full of micronutrients.

But no matter what weight loss method is used, it is necessary to combine a scientific exercise regimen with a healthy, nutritious meal that helps to lose weight while helping to control a stable weight.