The best dietary patterns for women's weight loss and recommended diets for fitness and body shaping

4. The best dietary model for women's weight loss

The human body's main source of energy is carbohydrates, and consuming excessive amounts of fat is equivalent to gaining excessive weight.

Scientists have discovered that, despite eating the same foods, some women gain weight while others maintain a healthy weight. There are many reasons for this, but a significant factor is the scientific and balanced nature of their food combinations. They have summarized this pattern into two formulas:

A: Fat (steak, butter, etc.) + Carbohydrates (flour, potatoes) = Weight gain

B: Oils (steak, cream, etc.) + vegetables + legumes = weight loss

It's easy to see that diet type B is more suitable for overweight men and women, while those with a bean sprout-like figure may prefer diet type A. Everyone can choose what suits them best and be happy with it.

Here is a recommended dietary pattern that is unique and suitable for the health and beauty of Chinese women: the "One to Seven" diet pattern. This means one fruit, two plates of vegetables, three tablespoons of vegetable oil, four bowls of whole grains, five servings of protein, six kinds of seasonings, and seven cups of boiled water, tea or soup every day.

One fruit: Eating at least one fresh fruit rich in vitamins every day, and persisting in this practice over the years, will result in noticeable skin-beautifying effects.

Two plates of vegetables: Eat two plates of a variety of vegetables daily, avoiding eating the same type of vegetable all the time. One plate of vegetables must be fresh, seasonal, and dark green. It's best to start with some scallions and tomatoes. Also, try cold dishes like celery salad, radish salad, and tender lettuce leaves to avoid the destruction of vitamins A and B1 during cooking. The actual daily intake of vegetables should be around 400 grams per person.

Three tablespoons of vegetable oil: Limit your daily cooking oil intake to three tablespoons, and it's best to use vegetable oil, which is an unsaturated fat that is beneficial for smooth skin, a slim figure, and cardiovascular health.

Four bowls of whole grain rice: Four bowls of mixed grain rice a day can strengthen the body, nourish the skin, and improve body shape. It's important to overcome the craving for refined staple foods and resist the temptation of delicious snacks.

Five servings of protein daily: 50 grams of any animal meat, preferably lean; 50 grams of any type of fish (net weight, excluding bones); 200 grams of tofu or soy products; one egg; and one cup of milk or milk powder. This method of combining low-fat plant-based protein with non-high-fat animal protein, or combining plant-based protein with a small amount of animal protein, is not only economical but also relatively reduces animal fat and cholesterol, and is recognized as a "healthy cooking model."

Six essential seasonings in small quantities: These are the main seasonings such as sour, sweet, bitter, spicy, and salty. They are indispensable as daily cooking ingredients. They each have different functions, such as enhancing the flavor of dishes, increasing appetite, reducing greasiness, detoxifying and sterilizing, relaxing muscles and promoting blood circulation, protecting vitamin C, reducing the loss of water-soluble vitamins, maintaining the body's osmotic pressure and blood acid-base balance, maintaining the nerve and muscle's ability to respond quickly to external stimuli, and regulating physiology and beauty and fitness.

Seven cups of water, tea, and soup: Drink at least seven cups of water daily to replenish body fluids, promote metabolism, and improve health. Limit your intake of sugary or artificially colored beverages.

Section 2: Dietary Recommendations for Fitness and Body Shaping

A well-proportioned physique with moderate fat and lean body and agile movements is the standard for a healthy body shape that people pursue today. Achieving this goal is actually not too difficult; good results can be obtained simply by eating scientifically.

1. Fitness and beauty come from food

Egg white: After washing your face, apply egg white to your face, pat and massage the muscles for about 10 minutes, then wash it off. This can reduce inflammation, prevent skin sagging, and maintain muscle elasticity. You can also mix egg white with water and flour to make a "shampoo" (mix 1/3 flour with one cup of water, cook it into a paste, then add two egg whites and mix well). When washing, massage dirty and itchy areas to promote metabolism and blood circulation. Wrap your head in a cloth for about 5-10 minutes, then wash with warm water. This will cleanse, moisturize, and darken your hair.

Lemon: Rich in Vitamin C, Vitamin C helps eliminate toxins, reduces melanin metabolism and production, and has the function of whitening, smoothing, and preventing aging of the skin. For whitening, lemon slices are often applied directly to the face, or the juice is squeezed and mixed with flour and applied to the face for about 20-30 minutes. For sensitive or inflamed skin, the lemon should be boiled first, as the strong acidity of lemon can damage delicate skin. Alternatively, honey and flour can be mixed in before applying to the face to utilize the soothing effect of honey, allowing the lemon to exert its whitening effect without causing harm.

Aloe vera: In addition to protein, vitamins, and minerals, it also contains 17 complete amino acids, amino acids, malic acid, and citric acid. Its benefits for human skin are numerous; it can cleanse, moisturize, and nourish, increase skin elasticity, prevent acne, and activate facial cell tissue. Washing your face with water containing aloe vera can prevent rough, dry skin, acne, and age spots. Aloe vera's anti-inflammatory properties and the effectiveness of Vitamin C in fading melanin make it an excellent beauty and skincare product.

Mung beans: Rich in vitamins A and B, they are not only the best drink for cooling off in summer, but also a traditional beauty and skincare product. The Compendium of Materia Medica records that "cooked mung beans can reduce swelling, relieve heat and detoxify, and quench thirst," and "replenish vital energy, moisturize the skin, and are suitable for regular consumption; mung bean powder can relieve various heat-related ailments, detoxify, treat blisters, and heal burns." However, women who are sensitive to cold, have low blood pressure, or are menstruating should avoid eating mung beans due to their cooling properties. Washing and drying mung beans, then grinding them into a fine powder, and applying a small amount to the palm of your hand with water to wash your face morning and evening can prevent and treat acne and keep facial skin smooth and soft.