According to the nutritionist, the ketogenic diet can achieve "short-term" weight loss under the supervision of medical staff and nutritionists, but it cannot be used as a long-term dietary intervention method; the picture is a schematic diagram.

(picture taken from freepik)

[Health Channel/Comprehensive Report] In recent years, the ketogenic diet has become one of the popular diets, but nutritionist Li Zhiwei said that according to the latest evidence-based guidelines for the prevention and control of adult obesity in Taiwan issued by the National Health Administration, the ketogenic diet has been supervised by medical staff and nutritionists. Under such circumstances, it can achieve "short-term" weight loss effect, but it cannot be used as a long-term dietary nutrition intervention method.

In addition, studies have shown that weight loss is as effective with or without breakfast, so you can still eat breakfast when you lose weight.

Dietitian Li Zhiwei posted an article on the Facebook fan page "Vivian Li Zhiwei Nutritionist" to share the key points of the 2023 Taiwan Adult Obesity Prevention and Control Empirical Guidelines, and provide important tips on diet and exercise for weight loss.

Please read on...

●Negative energy balance:

To achieve weight loss, negative energy balance is necessary.

●very low/low calorie diet

Very low-calorie diet: The daily calorie intake is less than 800 calories, and the short-term weight loss effect is good, but the long-term obesity phenomenon is prone to occur, making its weight loss effect comparable to that of a low-calorie diet.

Low-calorie diet: A weight-loss diet with a daily calorie intake higher than 800 calories has better sustainability of weight loss.

●Intermittent diet:

The intermittent calorie restriction method can reduce body weight and improve metabolic parameters, and the effect is equivalent to the traditional low-calorie diet method.

●Small and frequent meals:

under calorie control, having small and frequent meals has no significant effect on weight loss.

●Still eat breakfast: You

can still eat breakfast every day when losing weight. Skipping breakfast may affect your regular diet, and eating high-calorie breakfast, reducing calorie intake for dinner may be beneficial to weight loss. However, randomized controlled trials have shown that there is no effect on weight loss Same effect.

●Exercise

Exercise can prevent obesity. Young adults need 150 minutes of moderate-intensity exercise per week. The elderly and obese people recommend more than 250-300 minutes of training per week. You can use piecemeal time to exercise, change your lifestyle, and move as much as possible.

In addition, a small amount of exercise for many times can improve the exercise compliance of the weight loss person, help weight loss and cardiorespiratory health, for example, the duration of one session is 10 minutes, and the accumulation of 40 minutes per day is longer than that of one session per day. About 40 minutes of exercise is better.

However, exercise alone is not effective in weight loss; exercise combined with diet control has a significant effect on weight loss.

●Ketogenic diet: A

ketogenic diet or a very low-calorie diet can achieve weight loss in the short term under the supervision of medical staff and nutritionists, but it cannot be used as a long-term intervention in dietary nutrition.

●Sugar-sweetened beverages:

It is recommended to reduce the intake of sugar-sweetened beverages, and replace sugar-sweetened beverages with water or sugar-substituted beverages according to preference.

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