Healthy recipe recommendations

There is no "standard answer level healthy recipe" that is suitable for everyone. The most efficient adaptation idea according to the current consensus of the nutrition community is "to gather 12 kinds of ingredients every day and 25 kinds of ingredients every week. The proportion of macronutrients fits your own body shape and metabolic needs, and you should give priority to avoiding foods you are intolerant to." There is no need to stick to the grams of Internet celebrity recipes, and there is no need to deliberately abstain from the high-oil and high-sugar foods you like to eat.

Don't think this is a cliché. I helped a young girl who just graduated to adjust her fat-loss diet a while ago. She used to follow the cold food menu of Kapamela and eat boiled vegetables and oatmeal bowls every day. She lost 8 pounds in half a month. As a result, her aunt postponed it for 20 days and went to the hospital for a check-up. The doctor said that her body fat rate dropped too fast and her endocrine system was disrupted. There is also Uncle Zhang who suffers from three types of high blood pressure in the community. He followed the health group for three months and ate a vegetarian diet, including whole grains and vegetables. However, his uric acid level was two points higher during the follow-up test. To put it bluntly, he copied other people's recipes without considering his own basal metabolism and body tolerance.

There are several dietary patterns that are making a lot of noise on the Internet now. In fact, none of them are absolutely good or bad. They are basically a matter of blind use. Many people around me have tried the popular ketogenic diet in the past few years. A friend with insulin resistance actually lost 30 pounds on it in 3 months, and her fasting blood sugar dropped back to the normal range. However, there was also a little girl with a normal metabolism who took it for two months. Not only did her aunt delay, but her face also broke out. After all, it is a medical-grade diet plan for people with epilepsy and severe insulin resistance. Don’t try it blindly without a doctor’s guidance. There is also the Mediterranean diet, which advocates eating more white meat, whole grains, and olive oil. It is indeed a healthy eating pattern with the most evidence-based medical evidence at present. However, if you are allergic to seafood, or your stomach is intolerant to olive oil, eating it will make you prone to stomach problems. There is no need to suffer this for the sake of "health".

Oh, by the way, many people get confused when they hear that they need to eat 12 kinds of ingredients. They think it is too troublesome to prepare a lot of things. In fact, it is really not that complicated. I usually work in a hurry, so in the morning I throw oats, quinoa, red beans, and peanuts into a breaker and beat into a paste, then boil an egg, and eat it with cherry tomatoes and a small handful of blanched spinach. Calculated, there are already 7 ingredients. It can be done in ten minutes, and there is no need to count grams. Just eat enough. When ordering takeout at noon, you don’t have to choose a light food restaurant. When ordering a rice bowl, ask for an extra portion of cold fungus, add a small portion of blanched green vegetables, and peel an orange that you carry with you. You can easily make up 12 kinds of food. It is much more cost-effective than eating a bowl of tasteless mixed salad that costs more than 30 yuan.

People with different needs actually only need to slightly adjust the proportions, without completely overturning their eating habits. For example, people with diabetes do not need to completely give up white rice. Instead, replace 1/3 of the white rice with brown rice or corn at each meal, and add half a pound of green leafy vegetables and one or two lean meats. The blood sugar will basically not spike. My grandmother has been suffering from diabetes for 20 years and eats less than half a bowl of white rice at every meal. Now her fasting blood sugar has been stable at around 6. I heard others say that she should completely stop eating staple food, but her blood sugar spiked to 12 when she was hungry and panicked. People who are losing fat don’t need to make themselves dizzy with hunger. Eating a handful of plain nuts or half a piece of black chocolate with more than 70% chocolate when you are hungry at 3 or 4 in the afternoon is not a “break” at all. Instead, it can prevent you from being so hungry at night that you will be so hungry that you have to spend two buckets of instant noodles. When I was losing weight, I would eat tomato hot pot once a week, specializing in lean beef and green leafy vegetables. I only added light soy sauce and spicy millet as dipping sauce. I did not gain weight after eating, but it was easier to persist than eating boiled vegetables every day.

Don’t believe those fancy concepts on the Internet. “Negative calorie foods” and “detoxifying bowel cleansing meals” are all gimmicks. All foods have calories. It’s just that foods with high dietary fiber, such as celery, consume slightly more calories during digestion. You will also become malnourished if you eat celery every time. The liver and kidneys of the human body are the best detoxification organs. No matter how good those people who sell enzymes and intestinal cleansing teas are, they are essentially relying on diarrhea to make you lose weight. Eating too much will destroy the intestinal flora, which is not worth the loss.

In fact, healthy eating really doesn’t have so many rules. If you feel comfortable after eating, your bowel movements are normal, your physical examination indicators are stable, and your weight is within your comfortable range, then that is a healthy diet that suits you. You don’t have to compete with others on how many types of whole grains you eat and whether you eat sugar. After all, what you eat is rice, not a KPI to be completed, right?