best diet plan

There is no "best" diet plan that can suit everyone. The one that is truly "best" will always be the one that matches your physical condition, life rhythm, and taste preferences, and allows you to stick to it for a long time without any burden.

A while ago, I was helping my sister find a diet plan to control her blood pressure. The Mediterranean diet was promoted all over the Internet, saying it is globally recognized as being good for cardiovascular and cerebrovascular diseases. As a result, she insisted on eating it for half a month and then gave up - she had not liked seafood since she was a child, and the bitter taste of olive oil made her nauseous. She forced herself to swallow boiled broccoli and fried salmon every now and then. Even eating became a task, and her blood pressure fluctuated up and down uncontrollably. Later, she went to the nutrition department to register, and the doctor changed her to a modified Chinese version of the DASH diet, replacing the olive oil with the canola oil she had been eating for decades, and replacing the seafood with her favorite lean pork and freshwater fish. She was even allowed to eat half a spoonful of fermented bean curd at each meal to enhance the flavor. With such a "not-so-standard" plan, she adhered to it for more than half a year. Her blood lipids and blood pressure were stable in the normal range during the last review, and her complexion was much better than before.

It’s interesting to say that there are so many “sects” in the diet circle now, and they are often at odds with each other: the ketogenic party says that eating staple food is the root cause of obesity, and the high-carb fitness party says that long-term ketosis damages the liver and kidneys.； Vegetarians say that eating meat increases the metabolic burden on the body, while omnivores point out clinical data showing that vegetarians are prone to lack of B12 and heme iron. But all the quarrels fail to get to the essence - any dietary plan has its clear boundaries of application, and talking about "best" without considering the specific situation of the user is just a hooliganism. Let’s talk about the most controversial ketogenic diet. It was originally developed to treat refractory epilepsy. Now there are many studies proving that it has an auxiliary conditioning effect on some patients with polycystic ovary syndrome and type 2 diabetes. But if you have damaged liver and kidney function, and you still follow the trend and try to cut out carbon and eat fat, aren’t you asking for trouble? There are also all-vegetarian diets, which can indeed reduce the risk of cardiovascular disease if properly combined. However, if you eat vegetarian noodles with pickled mustard every day and don’t even bother to fry soy products and dark green vegetables, iron deficiency anemia and low-protein edema will come to your door sooner or later.

Many people always want a "standard answer" when looking for a diet plan. It is best to list clearly what to eat and how many grams to eat, without having to use their own brains at all. But think about it, it’s almost 10 o’clock when you get off work at 996 every day. The plan recommended by others requires that every meal be cooked freshly. You have to gather 8 kinds of ingredients and cook at low temperature with less oil. If you can persist for 3 days, I will lose. On the contrary, a plan that allows you to cook multi-grain rice in advance on weekends and package it, bring a ready-to-eat chicken leg during the week, scald a box of vegetables on the way home from get off work, and go out for a barbecue hotpot with friends on the weekend is the one that can really help you maintain your health in the long term. I have stepped into this trap before. Last year I followed the trend of "16+8 light fasting", which requires eating three meals within 8 hours. I got off work at 7 o'clock. In order to finish my last meal before 8 o'clock, I wolfed down every day, and my stomach was bloated for almost half a month. Later, I simply adjusted my eating window to 12:00 to 20:00. I slept for an extra half hour in the morning and got up to make a cup of soy milk and add an egg. When I was hungry in the afternoon, I could nibble on a small apple. No one said this was not called light fasting, right? I persisted like this loosely for half a year, my weight was stable within the standard line, and I no longer had stomach problems.

There is another point that many people tend to overlook: when judging whether a diet plan is good or not, don’t always focus on whether the “healthiness” is high enough, whether it is zero sugar, zero fat and zero additives, and do not take the emotional value seriously at all. I know a little girl who didn’t drink milk tea for three months in order to lose weight. However, she couldn’t help but drink a cup of full-sugar bubble milk tea on her last birthday. Her defenses were broken all of a sudden. She hid at home and cried for two hours. She binged for three days in a row. She gained 5 pounds in weight and almost developed an eating disorder. It's really not necessary. If you just like the sweetness of milk tea, what's the point of drinking one cup a week? It’s better than enduring it every day and eventually breaking down and overeating. After all, in the final analysis, diet, in addition to providing energy to the body, is one of the few low-cost sources of happiness in life.

When I went to the nutrition department for a follow-up consultation last time, I talked about this matter with the old doctor who was sitting in the clinic. He smiled and said: "When I prescribe a diet plan to the patient, the first thing I ask is not what disease you have, but what you like to eat and whether you are busy at work. No matter how good the plan is, if you can't stick to it for a month, it's all in vain. If you can stick to it for 5 or 10 years, even if it’s not perfect, it’s still the best plan for you. ”

You see, there is no unified standard answer. The one that suits you is the best.