15. Eat at the right time: Regular mealtimes and seasonal diets for obesity prevention

Eat at the right time

Develop the habit of eating three meals at regular times.

The "cocktail therapy" has already taught everyone how to calculate their daily calorie intake, but some patients have asked me, "Why haven't I lost weight even though I've controlled my daily calorie intake to 1200 kcal?" The answer is actually quite simple: it's because of the timing of your meals. Why? If you concentrate all 1200 kcal in one meal, or even just dinner, weight loss will be limited. However, if you distribute your daily calorie intake evenly across three meals, giving your body ample time to burn those calories, your weight will naturally decrease. The peak activity levels are in the morning and afternoon, with significantly reduced activity in the evening. Therefore, if you concentrate 800 kcal in your dinner, excess fat will accumulate in your body, preventing weight loss. Thus, patients trying to lose weight must develop the habit of eating three meals at regular times and in fixed quantities to truly achieve their goals.

When eating, choose to drink soup first, then eat vegetables, and finally rice. This can help reduce your intake of starches. Eating three regular meals a day can not only help with weight loss, but also help you cope with the stress of daily work, because a better circulatory system leads to better mental well-being.

October to February of the following year is the season when it is easy to gain weight.

If you regularly monitor your weight, you'll notice that you tend to gain weight in October when the weather cools down and you wear more layers. Winter is the easiest season to gain weight because people tend to eat more hot pot and drink more alcohol when temperatures are low. Add to that the holidays like Christmas, year-end dinners, and Lunar New Year, and there are even fewer dietary restrictions. Furthermore, the food consumed during this time is generally higher in calories. Combined with reduced physical activity in winter, weight gain is inevitable. This is why weight loss centers and various diet pills and methods become so popular as soon as the weather starts to warm up!

It is recommended to eat until you are 80% full each time. If you are really hungry, then eat a little something simple. As the evening progresses, eat less and less. After 8 p.m., do not eat anything.

Finally, it's important to remind everyone again that during weight loss, you should strictly avoid fried foods, sweets, sugary drinks (soda, cola, milk tea, alcohol), pastries, meat crusts and fats, sausages, hot dogs, cream soups, and other high-calorie foods. When drinking tea or coffee, try to use artificial sweeteners. Staying away from these high-calorie foods will be a big step away from obesity.

Dietary Weight Loss Precautions

◎ Do not lose weight quickly.

◎When you're hungry, that's when your body burns fat.

◎Eat slowly and chew your food thoroughly.

◎Adequate sugar and oil content is sufficient.

◎ Do not drink the soup from stir-fries.

When your physical activity level is low, you should also reduce your food intake.

◎ I don't eat late-night snacks.

◎ Do not eat leftovers.

Every food has its drawbacks; eating too much can be harmful.

◎When socializing, be careful to choose low-fat, low-starch, and low-calorie dishes.

◎Eat less canned and pickled foods.

Chapter Five

Enjoy delicious food as usual, and be beautiful as always!

Are you using the right methods for your weight loss meals or fruit-based diets?

Eat less oil, less sugar, and less salt; eat more vegetables, more fruits, and drink more water; avoid certain foods after 8 p.m.

Cocktail therapy diet

There are many weight loss recipes available for cocktail therapy, and none of them are difficult to make. Some are even so simple that you can buy them at a convenience store. It all depends on the individual. Why not buy some ingredients at the supermarket and make them at home? This is the most hygienic and healthiest method. More importantly, you can eat easily, enjoy eating, and not gain weight.

Here are a few recipes for your reference. You can create your own combinations based on your time, ability, and taste. As I've always emphasized, the cocktail therapy for weight loss can be DIY. Similarly, in terms of diet, as long as the portions are moderate and not excessive, you can also combine foods as you like.

My diet plan doesn't have strict rules about how to prepare each meal. As long as the portions aren't too large, you can mix and match. Maybe breakfast is corn, lunch is tomatoes, or dinner is a bowl of brown rice with two small side dishes.

For those who have successfully lost weight and need to prevent regaining it, while it's possible to temporarily abandon diet meals and enjoy some high-calorie foods, portion sizes should be limited to avoid weight gain. My suggestion is to choose one or two days each month for a short-term weight loss program to prevent rebound. During this program, strictly control your diet and follow the recommended meal plan. This way, you can truly maintain a perfect figure and say goodbye to obesity and weight regain!

Diet Meal 1

This weight loss diet is:

Breakfast: 1 cup of unsweetened fresh milk, tea or plain water are also acceptable, and occasionally a tea egg or a boiled egg is also fine.

Lunch: 2 bowls of soup, 1 meat dish and 1 vegetable dish, a total of 2 dishes.

Dinner: 1 bowl of soup, 2 vegetarian dishes and 1 meat dish, a total of 3 dishes.

These dishes don't need to be completely boiled (boiled food is really unpalatable and I can't stick to it), they can be stir-fried with oil, but not too much oil. Meat dishes can be chicken, duck, or fish, but fatty parts (such as chicken skin and pork skin) must be removed first. The portion size of one dish is roughly the same as what you'd get at a typical restaurant or buffet.

You can eat fruit after meals, but avoid high-sugar fruits like bananas, melons, longans, and lychees. Grapefruit, tomatoes, guavas, or a small amount of oranges are fine.

Additionally, it's important to note that dinner shouldn't be eaten too late, and the later you eat, the smaller the portion should be. After dinner, you shouldn't find any reason or excuse to overeat, especially not late-night snacks, otherwise all your efforts will be wasted. Of course, rice or noodles are also not recommended. As for the dishes, you can mix and match as many as possible to avoid getting tired of them.

For those who normally have a large appetite, it might feel a little unusual at first. It's recommended to take a gradual approach, such as first reducing your rice portions, then gradually eliminating rice and reducing vegetable portions, and finally gradually transitioning to the portions of a weight-loss diet. When you start a weight-loss diet, you'll feel hungry; this is a sign that fat is burning. At this time, drinking a glass of water can help metabolize waste products from fat burning, improving the weight-loss effect. Additionally, drinking plenty of water while dieting can make the process healthier.

Only by patiently persisting can you lose 1 to 3 kilograms per week.

Diet Meal 2

breakfast

Beverage (Choose one of the following beverages)

1. Low-fat yogurt

2. Low-fat fresh milk

3. Fresh fruit juice

4. Fresh vegetable juice

5. Unsweetened soy milk

6. Honey Green Tea

7. One bowl of porridge

Side dishes (Choose any 2 from the following side dishes)

1. Apple

2. Bananas

3. One hard-boiled egg

4. Half a bowl of pork floss

5. One tea egg

6. 1/4 of a steamed bun

7. One bowl of lettuce salad

8. 1/4 block of tofu

Lunch and dinner

Meals (Choose one of the following meals)

1. Half a bowl of white rice

2. One bowl of mung bean and oatmeal porridge

3. One bowl of small fish porridge

4. One bowl of brown rice

Broth (Choose one of the following broths)

1. Shiitake mushroom and daylily soup

2. Kelp and radish soup

3. Coriander and small fish soup

4. Vegetable and tofu soup

5. Burdock and Radish Soup

6. Emperor Bean and Pork Rib Soup

7. Winter melon and clam soup

8. Lotus seed and white fungus soup

9. Bitter melon and pork rib soup

Vegetable dish (Choose one of the following vegetables)

1. Blanch spinach

2. Blanch the pea shoots

3. Cold Bamboo Shoot Salad

4. Cold Cauliflower Salad

5. Cold Asparagus Salad

6. Cucumber Salad

7. Cold Yam Salad

8. Blanch sweet potato leaves

9. Cold Mixed Edamame and Corn

10. Cold Octopus Salad

11. Water Bamboo Shoot Salad

12. Fruit Salad

13. Dried scallops and straw mushrooms

14. Shredded Chicken with Bean Sprouts

15. One crab

16. A type of small, smelt-like fish

17. Scrambled eggs with tomatoes

18. 4 prawns

19. Steamed Grouper

20. Steamed Yellow Croaker

21. Steamed Sea Fish

22. One steamed cod fillet

23. Taro and Shredded Chicken

24. Pumpkin and Chicken Stir-fry

25. Grilled water bamboo shoots

26. Shrimp and pea shoot stir-fry

27. Celery stir-fried with shark

28. Dried scallops and mustard greens

29. Steamed Okra with Baby Fish

30. Steamed baby fish with loofah

31. Stir-fried shiitake mushrooms and dried tofu

32. Stir-fried green beans with shredded chicken

33. Stir-fried shark with water bamboo shoots

34. One serving of sashimi

35. One grilled saury

36. Stir-fried Abalone Mushrooms with Black Snapper

37. Crab Roe Tofu

38. Mapo Tofu

39. Century Egg Tofu

40. Dried tofu and shredded chicken