The Path to Weight Loss Success
There is always one golden rule:
Eat wisely and move more.
However, it is important to note that:
Eating wisely does not mean skipping meals.
Dieting by skipping meals
may lead to weight rebound, gastrointestinal disorders,
and other negative consequences.
In fact, eating wisely ≠ starving yourself.
Today, Dr. Li Chao
from the Nutrition and Weight Loss Clinic at Hainan Chengmei Hospital
will discuss
the correct way to manage your diet,
helping you achieve a healthy weight while still enjoying your meals.
In February 2024, the National Health Commission of the Peoples Republic of China released the Dietary Guidelines for Adult Obesity (2024 Edition), which provides six principles and recommendations for managing daily dietary intake in adults with obesity.
Among these, scientifically selecting food and limiting total calorie intake while ensuring balanced nutrition are crucial for successful weight loss.
So, how can you eat scientifically and achieve healthy weight loss?
Energy-Restricted Balanced Diet
An energy-restricted balanced diet involves reducing daily calorie intake by 500–1,000 kcal based on your target energy intake. Alternatively, it is recommended to reduce daily calorie intake to two-thirds of total energy needs. Macronutrient distribution: Carbohydrates: 40–55% of total daily energy. Fats: 20–30%. Proteins: 15–20%. Additionally, sufficient intake of vitamins, minerals, and other nutrients is essential to maintain dietary balance.
This method can help reduce weight, lower body fat content, improve metabolism, and reduce cardiovascular disease risk factors. It is safe, suitable for all groups, and easy to adhere to in the long term.
High-Protein Diet
Within the framework of restricted total energy intake, increasing dietary protein is often recommended. Protein should make up more than 20% of total daily energy or 1.5 g/kg of body weight, generally not exceeding 30% of total energy or 2.0 g/kg of body weight.
Studies have shown that high-protein diets are more effective in reducing body weight and waist circumference compared to conventional protein diets. They can also increase satiety, reduce hunger, and improve compliance with weight loss regimens, particularly for those with severe obesity. However, clinical monitoring of kidney function and other factors is essential for specific populations.
Low-Carbohydrate Diet
This approach limits the proportion of energy derived from carbohydrates to ≤40% (meaning fewer staple foods but not completely eliminating them), increases fat to ≥30%, and relatively increases protein intake.
Short-term interventions with low-carbohydrate diets have been found to benefit weight loss, improve metabolism, and enhance blood sugar control. However, the long-term safety and efficacy of this approach remain uncertain.
Intermittent Energy Restriction
Intermittent energy restriction involves fasting or limiting calorie intake at specific times according to a regular pattern. Common methods include the 5+2 diet and the 16-8 or 18-6 fasting patterns popularized by many celebrities.
This method helps reduce weight, improve fat metabolism, and enhance insulin sensitivity. It is relatively safe, effective for intermittent hunger, and suitable for long-term use.
Low-Glycemic Index Diet
Low-glycemic index (GI) foods are characterized by low energy density and high dietary fiber content. They promote gastrointestinal distension, increase satiety, and help reduce total calorie intake.
Low-GI diets can reduce weight, enhance satiety, lower postprandial blood sugar peaks, stabilize blood sugar fluctuations, and improve insulin sensitivity. Whether or not you are trying to lose weight, low-GI diets are highly recommended.
Meal Replacements for Weight Loss
Meal replacement products are specially designed foods that replace one or two meals per day, meeting nutritional needs during weight management.
Multiple studies have shown that meal replacements can effectively aid weight loss, improve blood sugar control in diabetes patients, and reduce cardiovascular risks in individuals with metabolic syndrome or cardiovascular diseases.
It is important to choose meal replacements that meet the group standard "Meal Replacement Food (T/CNSS 002-2019)." Short-term use of meal replacements is safe, with minimal adverse reactions and good tolerability. However, their long-term safety and efficacy require further research. Additionally, since most meal replacements are powdered products mixed into liquids, they may not satisfy the sensory experience of eating food, making it difficult for some individuals to adhere to this method.
Nutrition and Weight Management Clinic
Professional services for professional results.It is recommended that individuals who are overweight or obese undergo weight loss under the scientific guidance of a doctor or dietitian. The Nutrition and Weight Management Clinic at Hainan Chengmei Hospital adopts a scientifically based approach combining nutritional therapy with exercise interventions. This service provides non-pharmacological weight management solutions, helping overweight and obese individuals achieve safe weight loss under medical supervision.
Clinic Hours:
Every Wednesday and Friday, 8:00 AM – 12:00 PM
Clinic Location:
8th Consultation Area, 2nd Floor, Hainan Chengmei Hospital
Attending Experts
The article is solely for the purpose of health science popularization.
It does not constitute a basis for clinical diagnosis or medical treatment.
If any text or images involve infringement or violation of regulations,
please inform us promptly for removal.
Editor | Huang Fei