2024-02-26 08:27:00
Recently, Jia Ling’s appearance in the movie “Hot and Spicy” has attracted much attention when she lost 100 pounds. Many people are curious: How did she lose weight? When Jia Ling revealed her weight-loss recipe in a media interview, it immediately topped the trending list.
This weight-loss recipe mainly includes: a daily meal of Chinese cabbage, purple cabbage, bell peppers, chicken breast and brown rice; the overall diet emphasizes less oil and less salt, “20 grams of oil and 5 grams of salt a day”; the eating time follows “8 The +16” principle means eating within 8 hours a day and not eating for the remaining 16 hours.
So, can ordinary people lose weight if they use this weight-loss recipe? Professionals said that Jia Ling’s weight-loss diet is scientific, but ordinary people should avoid misunderstandings when “copying homework”.
The key to losing weight is creating a “calorie deficit.” To put it simply, it is to control the caloric intake and increase caloric consumption through exercise, etc., to achieve “calorie intake < caloric expenditure". This promotes fat decomposition, which is what people often say, "shut your mouth and open your legs."
The key to Jia Ling’s successful weight loss is to take advantage of the “calorie gap”. The “8+16” diet she adopted is one of the ways to achieve a “calorie deficit”.
According to Gu Chuanling, a registered dietitian in China, the “8+16” eating method means that all food is eaten within 8 hours of the day, and the remaining 16 hours are fasting and water-free. During the 16 hours of fasting, if a person feels hungry but does not eat, the body will use liver glycogen for energy. When the limited liver glycogen is exhausted, the body will break down fat and protein for energy, promoting weight loss. .
However, the “8+16” eating method is not suitable for everyone. Adults who are overweight, obese, or overeat daily can try this method, but it is not suitable for people with normal or even thin weight, people with insufficient muscle mass, and people with malnutrition. In addition, this eating habit is not suitable for minors who are growing and developing, people preparing for pregnancy, pregnancy, lactation, and the elderly. If you are taking medication, have diabetes, have low blood pressure, or have eating disorders, you must also consult Doctor, let’s make sure it’s possible.
Compared with “8+16” eating, nutritionists recommend “energy-restricted balanced diet (ie CRD diet)”. Chinese registered dietitian Zhao Peiyu explains that the CRD diet refers to a dietary pattern that ensures nutrient requirements as much as possible while limiting energy intake. The proportion of carbohydrates, proteins, and fats consumed by CRD is roughly 50%-60%: 15%-20%: 20%-30%, which can meet the daily needs of the human body. In terms of eating time, CRD dietary support practitioners follow normal meal times, which will not cause excessive hunger and is easier to adhere to.
In addition to choosing the right way to lose weight, you should also pay attention to the following points.
First, weight loss is not as fast as possible.
According to the recommendations of the World Health Organization and the “Dietary Guidelines for Chinese Residents”, losing 0.5 kg to 1 kg per week is the most ideal weight loss rate. Because extreme weight loss in a short period of time may lead to massive muscle loss, malnutrition, hypoglycemia, etc. For ordinary people, we should not just look at the absolute value of Jia Ling’s weight loss effect, but should lose weight step by step.
Second, it’s not about not eating carbohydrates.
Many people think that staple foods, sugar and other carbohydrates are the main source of calories, and that they can reduce their caloric intake by not eating carbohydrates. But it can be seen from Jia Ling’s daily recipes that there are also staple foods such as brown rice. Because carbohydrates supply more than 50% of the energy required by the human body, in addition to providing necessary energy, they are also a necessary condition for ensuring the normal operation of the body. For people who want to lose weight, they can use whole grains and grains instead of refined white rice and noodles to slow down the efficiency of calorie intake.
Third, you cannot simply “copy homework.”
Jia Ling’s successful weight loss is inseparable from the guidance and support of sports, medical and other professionals. Individual differences also determine that the same diet and lifestyle habits will produce different effects. Gu Zhongyi, a registered dietitian in China, said that when it comes to weight control, you should not rush for success, and do not blindly believe in various strategies, but should “take your time.” (Reporter Ren Chong)
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