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Weight loss is a long-term battle for many people. Do you often starve yourself to lose weight, only to end up dizzy and unable to control binge eating? Or perhaps you've heard various dietary principles but find them too complex to remember? As someone who has experienced countless failed weight loss attempts, I deeply understand this pain. Today, let me share in simple terms how to eat healthily while maintaining your figure.

Many people take detours in their weight loss journey, such as extreme dieting, taking diet pills, or eating only one type of food. These methods not only fail to achieve lasting weight loss but can also harm your body. I used to be like that, caught in a vicious cycle of dieting-binging-regret-dieting again. Until I realized that healthy eating isn't about torturing yourself, but about getting adequate nutrition while maintaining reasonable calorie intake.

Nutrition Knowledge

When it comes to nutrition, many people's first reaction is "it's too complicated." Actually, it's not - you just need to master a few simple principles. Nutrition experts recommend that our daily diet should include adequate protein and dietary fiber while controlling unhealthy fats and sugars. Specifically, we should eat at least 400 grams of fruits and vegetables daily, which is more than 5 servings.

Let's first understand the importance of various nutrients. Protein is an essential building material for the body - it helps maintain muscle mass and keeps you feeling full during weight loss. Quality protein sources include lean meat, fish, eggs, and soy products. The recommended daily protein intake is 1.2-1.6g/kg body weight. For a 60kg person, that means 72-96g of protein.

Dietary fiber is equally important - it helps maintain gut health, prolongs satiety, and prevents constipation. Foods rich in dietary fiber include whole grains, legumes, fruits, and vegetables. For example, 100g of broccoli contains 2.6g of fiber, while a medium-sized apple provides 4.5g of fiber. The recommended daily fiber intake is 25-30g.

For example, an apple in the morning, a bowl of broccoli at lunch, a serving of Chinese flowering cabbage at dinner, plus two carrots - that's about enough. Simple, right? If you're not vegetarian, eating omega-3 rich fish like salmon or tuna 2-3 times a week is particularly good for your body.

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