Nutritionists teach you how to eat to break through the plateau—Lose weight without getting lost

On their way to shedding off weight, most people are likely to face a whole lot of different issues such as: eating too little in a day and being hungry to the point of fainting yet not losing weight, being stuck at a certain number and not being able to go down any further, trying a lot of different methods and bouncing back again and again… Weight loss, in reality, is not “starving” “carbohydrate cutting”.

It is very simple, the key is the scientific dietary plans and the professionalism of the guidance. As a nutrition doctor for outpatients, every day I “help weight loss patients in different situations make plans.” Today I want to share the information of the top 3 most talked-about issues regarding nutrition for weight loss patients: how to eat, what to do with the plateau, and what personalized nutrition guidance can help?

I. The correct diet for people who have lost weight: not “eat less”, but “eat right”

Most people think weight loss is “cutting down the calories significantly”, but prolonged excessive dieting will result in a decrease in the basal metabolism rate and muscle loss, which will ultimately make it harder to lose weight. Women can also get into a vicious cycle with problems like anemia, irregular menstruation, etc.

The principle of the correct diet is “moderate caloric gap + nutritional balance”. With the necessary nutrition guaranteed for the body, a small range of caloric differences (300-500 kcal per day) can become healthy weight loss through a reasonable combination of nutrition.

01. Staple food: Choose “high-quality carbohydrates”, do not cut off carbon blindly

Carbohydrates are the main energy source for the body, and a total carbon cut can make a person weak and unable to concentrate. During the weight loss period, the choice of carbohydrates should fall on the ones that have low liters of sugar and high fiber. These are: oats, brown rice, quinoa, whole wheat bread, corn, sweet potatoes, yams, and the like. For instance, one small bowl of oatmeal for breakfast, one fist of brown rice instead of white rice for lunch, and one small piece of steamed sweet potato for dinner.

Precautions: control the total amount, consume about 2-3 fistfuls of staple food per day (raw weight is about 200-300 grams), do not eat staple food 3 hours before going to bed; eat less polished rice and white noodles (white rice, white bread, steamed buns) and added sugar (cakes, milk tea, sugary drinks), these foods quickly raise sugar and easily turn into fat.

02. Protein: Enough to keep muscles

Protein not only increases fullness but also slows down muscle loss during weight loss “more muscle mass, higher basal metabolism” and is a “good helper for weight loss.

Recommended sources of protein are eggs (one per day, the yolk is edible), low-fat milk/sugar-free yogurt (three hundred milliliters per day), chicken breast, fish, and shrimp (perch, cod, shrimp, etc. 2-3 times per week), lean beef, and soy products (tofu, soy milk, dried tofu).

Suggestions for intake: Protein must be present in every meal, such as one palm-sized piece of chicken breast for lunch and one piece of steamed fish for dinner; the total amount of protein in a day is about 1.2-1.5 g/kg body weight (for example, a 60 kg person needs 72-90 g/day of protein).

03. Vegetables: Eat unlimited amounts more, priority “dark dishes”

Vegetables are low in calories and are rich in dietary fiber, which can increase satiety. They also can provide vitamins and minerals. You may “eat as you wish” during the weight loss period.

Some species are recommended: dark vegetables (spinach, broccoli, rape, purple cabbage, etc.) are preferred because they have higher nutrient density; the light vegetables (lettuce, cucumber, winter melon) are also consumed together with.

The daily requirements for dark vegetables should be no less than 500 grams (about 3-4 fists), with more than half of the vegetables being dark ones; the cooking method is mainly stir-fried, boiled, and cold, so being too oily and salty should be avoided.

04. Fat: choose “healthy fat”, control the amount

Fat is not “the enemy of weight loss”. A moderate intake of healthy fat can help the body to absorb fat-soluble vitamins (A, D, E, K) and also to feel full faster.

Some sources of fat can be: nuts (one small handful per day, about 10-15 grams, e. g. walnuts, almonds), avocados (one quarter per day), olive oil (no more than 2 scoops per day when cooking), and deep-sea fish (rich in Omega-3 fatty acids, 1-2 times per week).

Do not eat fatty foods: eat offal, fat meat, and fried foods (fried chicken, chips) in small amounts; saturated fats such as butter and trans fats should also be limited.

II. Break through the weight loss platform period: find the reason and make precise adjustments

Many people experience rapid weight loss at the beginning of the weight loss journey, but after a while they will reach the “platform stage”—Even if they continue to control their diet and exercise, their weight will still be stagnant or even go back. It is actually the body’s ordinary reaction to adapt to the changes, and so long as the cause is identified and changed, the weight loss will be able to continue.

01. Why does the platform period come?

Metabolic adaptation: A prolonged caloric deficit causes the body to trigger “the protective mechanism,” which lowers the basal metabolic rate and reduces the energy that is expended, thereby weight loss slows down;

Muscle loss: Too much dieting or lack of exercise might lead to muscle mass decrease, and since muscles are the “main force” that consumes calories, a natural decrease in consumption will occur with less muscles;

Eating off a little: He may seem to be controlling his diet but might have overlooked “invisible calories” such as using more oil for cooking, adding small ingredients while drinking sugar-free milk tea, and eating too much nuts that cause calories to be consumed more than expected;

Lack of intensity in exercise: If you have been doing the same type of exercise for a long time (for instance, walking briskly only for 30 minutes a day), your body will adjust to the intensity of the exercise and will gradually consume fewer calories.

02. 4 tricks to break through the plateau period

Diet adjustment to create “new gaps”: For example, you may have eaten too little of your staple food and so adding high-quality carbohydrates (such as an additional small piece of sweet potato per day) will be sufficient to stop the metabolic decline; in case protein intake is low, add 10-20 grams of protein per meal (such as 1 more egg, 1 small piece of chicken breast) to help maintain muscles; cut down “invisible calories”: When cooking, use spray oil instead of regular oil, and also avoid sugary drinks and processed snacks, besides, strictly control the portion size (no more than 15 grams per day) when it comes to nuts.

increase the intensity and turn to consumption of more calories: If you were only doing cardio (brisk walking, running, swimming) before, then you can add strength training (for instance dumbbells, plank, squats) to the gym 2-3 times a week in order to increase muscle mass and improve basal metabolism; also, if exercise is of low intensity, then you can slowly increase either the time or the intensity of your workout (for example, you can change from brisk walking for 30 minutes to 40 minutes or you can add interval running–run for 1 minute and walk for 2 minutes Repeat 10-15 times).

Peaceful sleep and stress relief: Continuous lack of sleep at night (less than 7 hours per day) could almost certainly lead to decreased production of leptin (a hormone that suppresses appetite) and increased secretion of ghrelin (a hormone that stimulates appetite), thus attracting hunger quite easily and at the same time affecting metabolism in a negative way; when one is under too much pressure, the body releases the hormone cortisol which is responsible for fat accumulation (particularly abdominal fat) that might also cause the suffering of emotional eating (eating sugary and greasy foods while being stressed for example). You should aim to get 7-8 hours of sleep every night and destress via meditation, listening to good music, walking, etc.

Maintain consistency with worksheet of your diet and exercise and review it promptly: Note all of the food you have eaten that day (giving details such as quantities, style of cooking), concerning the exercise the format and the time and every day, and once a week, take a look at the record, review it, and see if the adjustments need to be done in a timely manner if there is any issue such as too many “invisible calories” and less than the right amount of exercise.

III. Personalized guidance from the nutrition department: tailor-made weight loss plan for you

Age, gender, medical conditions (like diabetes, high blood pressure, hypothyroidism), lifestyle habits (such as staying up late or going to the gym), and weight loss goals are all factors that differ from person to person and the one-size-fits-weight loss solution is usually not the right choice for all weight loss. Through physical assessment, the nutrition center will establish ‘customized weight loss plan’ for you with the purpose of safer and more effective weight waning, as well as being able to prevent the comeback of weight.

1. Thorough evaluation, discovery of your “weight loss impediment” Information taking: The doctor will inquire about your weight loss history (the methods you have used, how effective they were, whether you gained back the weight), eating habits (the number of meals, if you consume snacks and how you cook), exercise habits (if you work out, the kind and duration of exercise), chronic diseases (if you suffer from diabetes, high blood pressure, hyperlipidemia, etc.), sleep and stress;

Physical check-up: Depending on the situation, body composition analysis (to understand the fat, muscle, and the rate of body fat), blood sugar, and lipid test (to find metabolic issues), thyroid function test (hypothyroidism can cause slowing of metabolism and affect weight loss), etc., may be done to explain your health condition and difficulty in losing weight.

2. Specialized procedures, harmonizing “effectiveness” and “well-being” Nutrition plan: According to your body fat percentage, basal metabolism, and weight loss target, set a daily calorie intake standard (generally 1200-1800 kcal, differing from person to person) and break it down to the food and the amount of each meal (for example breakfast: 1 egg + 1 small bowl of oatmeal + 1 small serving of spinach; lunch: 1 fist of brown rice + 1 palm chicken breast + 2 fists of stir-fried broccoli);

Treatment for basic diseases: If diabetes it is suggested to consume foods that have a low glycemic index in order to avoid the fluctuation of blood sugar levels; if high blood pressure it is recommended the salt intake is strictly controlled (no more than 5 grams a day); if hypothyroidism the intake of high-quality protein and iodine will be increased along with a calorie deficit (for example eating kelp and seaweed moderately);

Sports and Life Advice: Encourage exercise that is suitable for your health condition (for example swimming, cycling, and the avoiding of running are good for people who have weak joints) and set the frequency and intensity of exercise; at the same time give the advice of sleep and stress that will help you with the process of adjustment in other areas.

3. The follow-up is regular, dynamic adjustment of the plan: Weight loss is not a “one-time” thing and the nutrition department does a regular follow-up (usually once a week or every two weeks) where they discover your weight changes and how well you have stuck to the diet and exercise, if you have any discomfort (such as dizziness, tiredness, diarrhea);

Modify the plan by following up: in the event that the weight went down very quickly (more than 1 kg per week) the calories consumed will be raised slightly so that the muscles are not lost; if the weight is at a standstill, then the reasons will be looked at (for example the existence of certain invisible calories and the lack of exercise intensity) and the diet or exercise plan will be changed accordingly; if any kind of discomfort happens then the cause will be found and the problem of losing weight safely will be solved immediately.

Weight loss is a “protracted battle” and a scientific approach combined with the guidance of professionals can save you from taking a detour. If your weight loss journey is stuck or you are concerned that your diet is unhealthy, then you are more than welcome to come and consult the nutrition outpatient clinic. Based on the specifics of your situation, we will assist you in creating a weight loss plan “that is sustainable, with no rebound, and is healthier” so that your weight will decrease with a better physical condition.

Disclaimer: The following image/content has been generated by an Artificial Intelligence model and is not a photograph or a traditional human creation.