A diet for a healthy complexion: weight loss principles and balanced nutrition

Creating a healthy complexion

diet

Weight loss principles for a beautiful face

Nourishing and beautifying nutrients – Vitamins; Foods that address health issues.

Weight Loss Diet Plan: Basic Calorie Chart for Various Foods

Weight Loss Column / Facial Slimming and Vegetable Salads

Weight loss principles for a beautiful face

Forced dieting involving almost no food intake can disrupt the body's natural processes and harm your health. Let's explore what kind of diets can help you lose weight while maintaining your health.

Losing weight by not eating? Stop immediately!

The fundamental principle of weight loss is reducing calorie intake. Therefore, many people believe that reducing calories means reducing food intake, and with this in mind, they go for days without eating, only managing to eat a few apples and yogurt when they're hungry. This is a common weight loss method.

Using this method may create the illusion of losing several kilograms in a short period. However, once you stop dieting, the weight will immediately rebound.

Our bodies have their own regulatory baseline. Reducing the amount of food our bodies need to consume, and living on very little food, naturally lowers our basal metabolic rate. However, if we resume eating the same amount of food as before after stopping our diet, the amount of nutrients we need increases dramatically compared to our reduced basal metabolic rate. The excess nutrients are then stored in the body, resulting in weight rebound.

Furthermore, if no nutrients enter the body, protein, which forms muscle or internal organs, is used first, not body fat. Thus, instead of losing weight, you end up harming your body.

Therefore, if you want to find the fundamental way to lose weight, it is better to increase your basal metabolic rate than to reduce the amount of food you eat, and you can increase your basal metabolic rate through exercise.

Let's eat!

The idea that carbohydrates are the main cause of fat production and weight gain, leading to almost complete starvation, is a misconception. Our bodies convert carbohydrates and proteins into glucose, which then becomes usable energy. However, the process of breaking down carbohydrates into glucose is less taxing on the body than the conversion of protein into glucose. The best carbohydrate food is rice without any additives. While bread, noodles, and other foods are also carbohydrates, they often contain many additives like salt during processing. Salt increases water retention, contributing to edema, and most additives are not beneficial. Brown rice, with the germ intact, contains abundant B vitamins essential for carbohydrate metabolism and vitamin E, which has anti-aging properties. Therefore, adding brown rice when cooking ensures more complete nutrient intake and can greatly aid in weight loss.

Supplement protein with fish and beans.

Protein enables the synthesis of muscles, internal organs, and blood, and plays a significant role in the production of hormones and immune systems. It is the most basic nutrient for the body.

The most well-known source of protein is meat, but because it contains a lot of fat, it's essential to choose leaner cuts. Chicken breast is a prime example of a low-fat, high-protein food, making it a safe choice for those on a weight-loss journey. Fish contains less fat than meat. Sea fish like sea bream, halibut, and cod are even lower in fat and higher in protein than freshwater fish, and they are also easier to digest.

Legumes are a treasure trove of plant-based protein. In particular, green beans, mung beans, and peas contain mites that promote intestinal motility and help relieve constipation.

Five nutrients should be balanced

To achieve healthy and beautiful skin, it's essential to consume a balanced diet of protein, fats, carbohydrates, vitamins, and minerals. Insufficient protein, which builds up the skin, or fat, which lubricates it, will lead to sagging and drooping skin. Vitamins and minerals, which regulate metabolism, are also crucial nutrients. To maintain a balance of these five nutrients, please refer to the weight loss diet plan from the Obesity Department of Asia University.

Eat some foods that help with water metabolism

Consuming excessive sugar or salt can cause the body to retain unnecessary water, leading to muscle relaxation and a puffy, swollen face. The biggest cause of swelling is abnormal water metabolism; therefore, we should eat foods that help with water metabolism.

In modern life, air conditioning is ubiquitous. Regardless of the season, we rarely sweat anymore. Sweating helps regulate body temperature and eliminates waste and impurities. Appropriate exercise or eating foods that raise body temperature to induce sweating is also a good way to aid in water metabolism.

Treat fruit and yogurt as snacks

If you consume excessive calories of fat and sugar while snacking, then no matter how hard you try to add low-calorie, balanced foods to your diet, it will be in vain.

If you can't resist snacking, try to avoid fast food and hamburgers, and replace them with fruit or calorie-free yogurt. However, it's important to note that while fruits are rich in vitamins and fiber, they contain more fructose, which is easily converted into fat, than grains. Eating only fruit to lose weight can actually have the opposite effect, so please consume it in moderation.

Vitamins – Nutrients for Skin Nourishment and Beauty

Vitamins are nutrients that help with metabolism and promote healthy skin. However, excessive intake of vitamins can burden the body and be harmful.

Vitamin A

Vitamin B

If you are deficient in vitamin B, your sebum production will be impaired, leading to clogged pores. Clogged pores are a major cause of acne. Garlic can help the body absorb vitamin B, so using garlic in food seasonings is beneficial.

Vitamin C

Collagen is a skin tissue that maintains skin elasticity, and vitamin C is an essential nutrient for promoting collagen production. It also inhibits melanin production and lightens existing pigmentation. Therefore, vitamin C is the best weapon against dark spots and freckles. However, vitamin C is lost at high temperatures and in air, so please do not heat or cook it.

Vitamin E

Vitamin E can strengthen heart function, promote blood circulation, combat aging, prevent acidification of the body, maintain healthy cells, and prevent sagging skin. A deficiency in vitamin E can lead to dull hair, poor sleep, and hair and nail loss.