Building a lifelong weight loss plan: The scientific combination of the golden ratio of the three macronutrients and low-GI foods

We can appropriately increase the energy provided by protein in a weight-loss diet, reaching about 20% of the total dietary energy. At this level, it won't cause bone calcium loss or kidney damage that might result from excessive protein intake. When carbohydrate intake is high and fat intake is low, plasma total cholesterol and LDL cholesterol decrease, thereby reducing the risk of coronary heart disease. However, on the other hand, an excessively high proportion of energy from carbohydrates may lower the concentration of LDL cholesterol and increase the concentration of triglycerides in obese individuals.

Therefore, it is necessary to weigh the pros and cons and make a moderate choice regarding the energy supply ratio of carbohydrates and fats. Dietary fat should provide no more than 30% of total dietary energy, which aligns with the latest expert group recommendations and the proportion recommended by the Chinese Nutrition Society. It is important to note that the intake of saturated fatty acids should be limited, and their energy supply should not exceed 10% of total dietary energy. The intake of trans fatty acids should also be limited, and their energy supply should not exceed 1% of total dietary energy. Foods high in these fatty acids should be consumed sparingly.

In a weight-loss diet, carbohydrates should ideally provide 50% of total energy intake. It's important to note the source of these carbohydrates. Foods with a low glycemic index (GI) are beneficial for blood sugar control and lipid profile improvement in diabetic patients, while foods with a high GI are detrimental to obese individuals with insulin resistance. Whole grains, vegetables, and fruits are good sources of carbohydrates. Some have suggested that a weight-loss diet could begin with a very low-carbohydrate diet for rapid weight loss, followed by a transition to a balanced diet with appropriate proportions of the three macronutrients after a few months.

As explained earlier, for individuals with mild obesity, pursuing rapid weight loss is more harmful than beneficial. Furthermore, to limit carbohydrate-containing foods, many fruits, vegetables, and grains are strictly controlled, leading to deficiencies in various micronutrients. For example, this reduces the intake of essential nutrients such as vitamin C, folic acid, and carotene, and especially results in insufficient dietary fiber intake, which is crucial for human health. Therefore, we still advocate that weight-loss diets should not aim for short-term results but rather be consistent and persistent.

When planning a weight-loss diet, it's crucial to consider both daily energy intake and the energy ratio of the three macronutrients. Here's a sample 14-day diet plan: Low-energy Group I (7 days): 1200-1400 kcal per day; Low-energy Group II (7 days): 1400-1600 kcal per day. Overweight and obese individuals can adjust this plan based on their individual circumstances. A weight-loss diet should reduce energy intake while maintaining a balanced diet to avoid deficiencies in certain nutrients.

The recipe incorporates all the food groups recommended by the Chinese Dietary Guidelines Pyramid, namely grains, legumes, fruits and vegetables, milk, eggs, meat and poultry, and fish and shrimp. The daily intake of each food group is rationally balanced. Furthermore, the proportions of the three major nutrients-protein, fat, and carbohydrates-providing energy from the daily diet should be approximately 20%, 30%, and 50% of total dietary energy, respectively. Currently, protein provides less than 15% of the energy in the diet of the average adult in my country. To increase this to around 20%, it is necessary to choose more protein-rich legumes, low-fat meats, and fungi and algae such as shiitake mushrooms, black fungus, and kelp.

The staple food intake in a weight-loss diet is relatively low. Avoid eating only refined grains; include some whole grains in the diet, such as millet, cornmeal, and oatmeal. These are higher in dietary fiber and have a lower glycemic index than refined white rice and flour, which helps control weight and prevents a sharp rise in post-meal blood sugar. To ensure adequate vitamin A intake, eat plenty of dark green vegetables rich in carotene. The average vitamin A equivalent calculated according to the diet meets the recommended intake standard of the Chinese Nutrition Society.