Nutrition and diet exam questions

This is a paper that everyone has to take every day. There is no unified standard answer at all - a diet plan that can fit your body, adapt to your current rhythm of life, and does not create additional anxiety can get a qualified answer sheet of more than 80 points. There is no need to stick to the "full score template" posted by Internet celebrity bloggers.

A while ago, a girl who works as a content operator came to me to adjust her diet. She said that she had been following a health blogger on Xiaohongshu for half a month. She had multigrain porridge with boiled eggs in the morning, and blanched vegetables and chicken breasts in the afternoon and evening. As a result, not only did she not lose weight, but she felt dizzy every day. My aunt postponed it for almost ten days. I laughed when I saw her check-in record. She is a freelance blogger. She stays at home every day and does not have to catch the subway or stay up late. She works 996 every day and has to keep an eye on the backend data until eleven or twelve after get off work. What can she do with that few calories?

Nowadays, there are actually two completely different ways of answering questions in the nutrition circle. One is the accurate calculation school. The calories and macronutrients in each bite are clearly calculated, including the grams of carbohydrates, the grams of protein, and the proportion of fat. There must be no difference at all. This method is indeed effective. A friend I know who competes in bodybuilding competitions ate like this during the preparation period, and his body fat rate was not bad at all. There is also an older brother with type 2 diabetes who counts the grams of carbohydrates for meals every day. In the past two years, his blood sugar has been more stable than many young people.

But this method is really not suitable for most ordinary people. You said that you rush to catch the subway in the morning and your hair is flying. When you order takeout at noon, you still have to catch up with the meeting in the afternoon. How can you take out a calculator to calculate how many grams of carbohydrates are in this takeout? At this time, another idea of ​​​​intuitive eating is more practical. You don’t need to be so detailed. Eat when you are hungry, put your chopsticks away when you are not hungry, eat more fresh food that is comfortable to your stomach. Occasionally, you will have a cup of full-sugar milk tea when you are greedy, or have a butter hotpot with friends. You don’t have to scold yourself for a long time, "Why am I so undisciplined?"

Oh, by the way, I have seen too many test question traps that people have fallen into, such as thinking that "a vegetarian diet must be healthier." A few years ago, there was a little girl who insisted on being vegetarian for three years and usually ate vegetables, tofu and other cereals. As a result, her physical examination revealed severe iron deficiency anemia. Her eyesight turned black when she squatted or stood up. In fact, the iron in plants is ferric iron, and the absorption rate is much lower than the divalent iron in red meat from animals. In addition, vegetarians are prone to vitamin B12 deficiency. If you do not take additional supplements, long-term consumption may cause problems.

There is also the debate about "should I skip dinner to lose weight" that has been debated for many years? Some people ate like this for half a year and not only lost ten pounds, but had no problems with the physical examination. Some people were starved for half a month and were diagnosed with gallstones. Some people got up hungry in the middle of the night and ate three buckets of instant noodles, but gained five pounds. There is nothing right or wrong about this. It all depends on your own body's tolerance. If you don’t feel hungry even after skipping dinner, sleep well, and have a normal appetite when you wake up the next day, that’s absolutely fine; if you’re so hungry that you toss and turn and can’t fall asleep, don’t force yourself to eat a small apple or drink a cup of hot milk, and you won’t gain any weight.

I have been doing nutrition consulting for almost six years. I have met too many people chasing me for the "perfect diet chart". I tell them every time, there is really no need to worry about so many right and wrong? After eating it, you feel energetic all day long, have smooth bowel movements, stable weight, and there are no major problems in your annual physical examination. This is the best answer. After all, we ordinary people eat to feel comfortable, not to show others the perfect score, right?