What are the dietary principles of weight management?

Carbohydrates: Choose carbohydrates with low sugar content for weight management.

The best carbohydrates come from fresh and whole fruits and vegetables. Foods with high glycemic index, such as white bread, refined flour, pasta, rice and potatoes, should be treated like sugar, which even raises blood sugar faster than eating sugar. When you eat them during weight management, you will imagine that you are eating sugar.

Protein: Choose high-quality protein for weight management.

Fish and poultry are good sources of high-quality protein, and red meat and egg dairy products are also good choices. The fat of poultry is distributed on the surface of meat, so it is good to remove the skin of meat containing saturated fat when eating during weight management. Red meat should eat the thinnest part. Eggs and protein are well known. Milk and its products should choose fat-free and low-fat milk.

Fat: high-quality unsaturated fatty acid

Reduce the intake of saturated fat and choose omega-3 unsaturated fatty acids. Unsaturated fat can reduce the levels of cholesterol and low density lipoprotein. Cold-water fish and free-range eggs contain omega-3 unsaturated fatty acids, which are also good sources of high-quality protein. The worst fat is trans fatty acids, so you should get into the habit of reading nutrition labels when shopping and don't buy "partially hydrogenated" ingredients, whether you are in weight management or not.

Cellulose: Carbohydrate containing a lot of cellulose is also a good choice.

Cellulose belongs to carbohydrate, and has been included in the seventh category of nutrients in recent years. Carbohydrates containing a lot of cellulose are complex carbohydrates. They release sugar much more slowly, such as beans, potatoes, vegetables and fruits.

In a weight management meal, a balanced intake of the above-mentioned low-sugar carbohydrates, high-quality protein and high-quality fatty foods can not only get enough nutrition, but also stabilize the blood sugar concentration.