Prevention and treatment of obesity: How to eat?

In the last issue we talked about how to judge obesity.

(one)

According to the pathogenesis, it can be divided into simple obesity and secondary obesity, among which simple obesity is the main one. If it is secondary obesity, you should actively cooperate with the clinician to treat the primary disease!

Obesity is classified into: central obesity and peripheral obesity.

(ii) Obesity is a health killer...

Obesity has become a global "epidemic", and the average body mass index (BMI) of the global population is gradually increasing.

Obesity can lead to a higher risk of early death and increase overall mortality. It is associated with various chronic diseases, including diabetes, stroke, coronary artery disease, hypertension, respiratory diseases, obstructive sleep apnea, osteoarthritis and gallstones. It is even associated with the occurrence of various tumors. In addition, obesity may have adverse psychological and social consequences for individuals. Multiple surveys and studies have shown that there are more than 200 comorbidities associated with obesity.

(III) Reasons

Causes of obesity: genetic factors, early life nutritional factors, environmental factors, socio-economic and cultural factors, policy factors, excessive diet and income, insufficient exercise...

The most influential factor in daily life is diet. With the improvement of living standards, eating has become a hobby that everyone cannot resist: hot pot, happy fat water, barbecue, ice cream, desserts...

(Four)

"Guidelines for Medical Nutritional Therapy of Overweight/Obesity in China (2021)" proposes a holistic lifestyle management approach for obese people.

Total lifestyle management: refers to the simultaneous implementation of multiple lifestyle intervention strategies for overweight/obese people, mainly including three elements: diet management, physical exercise and behavioral intervention.

1. There are many dietary options for medical weight loss intervention methods. Here we introduce the energy-restricted diet (CRD). The dietary principles are:

(1) Controlling total energy intake: This means reducing energy intake by 500-1000 kcal per day (1200-1400 kcal/d for men and 1000-1200 kcal/d for women) on the basis of target energy intake.

(2) Or reduce total energy intake by 1/3 compared to the recommended intake

(3) Total daily energy intake should not be less than 1000 Kcal.

Note: Generally, body weight can be reduced by 5% to 15% within 6 months; severely obese people can lose 20%.

2. Carbohydrates account for 55% to 60% of the total daily energy, and fat accounts for 25% to 30% of the total daily energy.

3. CRD is an effective weight management method that can reduce the weight of obese people and reduce body fat content, thereby reducing the body's inflammatory response, reducing metabolic syndrome components, reducing cardiovascular disease risk factors, improving sleep quality and relieving anxiety.

4. Reasonable distribution of three meals: breakfast 27%, lunch 49%, dinner 24%

Lunch should be larger than breakfast and dinner; foods with high animal protein and fat content should be arranged for breakfast and lunch as much as possible. In the evening, light food should be mainly low in sugar and easy to digest.

6. Reasonable cooking method

Steam, boil, stew, blanch, etc. Avoid frying or deep-frying.

The Dietary Guidelines for Chinese Residents (2022) proposes eight principles for a balanced diet:

Principle 1: Diverse food and reasonable combination

Principle 2: Balance eating and exercise, maintain a healthy weight

Principle 3: Eat more fruits and vegetables, milk, whole grains, and soy

Principle 4 Eat fish, poultry, eggs, and lean meat in moderation

Principle 5: Less salt, less oil, control sugar and limit alcohol

Rule 6 Eat regularly and drink plenty of water

Principle 7: Know how to cook, choose and read labels

Eight-point rule: Share food with public chopsticks to avoid waste

Common problems we encounter in daily life: limited food choices, too little exercise, excessive intake of oil and salt, unlimited consumption of sugar and alcohol, etc.

diet:

(1) It is recommended to consume more than 12 types of food every day and more than 25 types of food per week. This includes cereals and potatoes, vegetables and fruits, livestock and poultry, eggs, soybeans and nuts.

(2) Salt: less than 5 g/day; Recommendation: use a salt control spoon and eat less snacks and processed foods.

(3) Sugar: 25g/day; Recommendation: no more than 50g/day, preferably limited to 25g. It is not recommended for people who are losing weight to consume extra sugar.

(4) Oil: 25-30 g/day; Recommendation: It is best to use an oil bottle with a scale marked with the amount. For people who are losing weight, it is recommended to limit the oil intake to 10-15 g/day.

(5) Alcohol: In principle, it is not recommended to drink alcohol during the weight loss period. If adults drink occasionally, the amount of alcohol they drink per day should not exceed 15 grams.

Excerpted from "Dietary Guidelines for Chinese Residents (2022)"

(6) Proper weight control and exercise are essential.

Please look forward to the next issue......

The relevant data in this article are extracted from the Dietary Guidelines for Chinese Residents (2022).

"Guidelines for Medical Nutritional Treatment of Overweight/Obesity in China (2021)"

Some of the pictures in this article are taken from the Internet