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Do you often feel that despite controlling your diet, your weight just won't budge? Or worse, it's increasing? As a nutrition enthusiast who has experienced the same struggles, I want to share my insights on healthy eating and weight management. Over the past decade, I've evolved from someone who knew nothing about nutrition to becoming a dedicated nutrition enthusiast. During this time, I've not only experienced various weight management challenges firsthand but also helped many people achieve their health goals.

Nutrition Myths

When it comes to nutrition, many people's first reaction is to "eat less." But do you know this thinking is completely wrong? Last year, I met a client who only ate one proper meal a day and drank water to suppress hunger at other times. Instead of losing weight, she gained more. Why? This client's experience represents many people's dilemma. Her name was Xiao Li, a bank clerk with high work pressure. To lose weight, she chose the most extreme method—dieting. However, after a month, not only did she fail to achieve the expected results, but her weight increased by 2 kilograms, which made her very frustrated.

After detailed investigation of Xiao Li's situation, I found the problem was her severely decreased basal metabolic rate. When we are in a state of extreme hunger for a long time, our body activates "energy-saving mode," significantly reducing basal metabolic rate while producing strong appetite rebounds. It's like a vicious cycle: the more you diet, the more fat your body stores to prepare for possible "famine."

It turns out our body is like a precise machine that needs exact proportions of various nutrients. Research shows that daily food intake should consist of 15-20% protein, 45-65% carbohydrates, and 20-35% fat. These figures might sound professional, but converting them into practical operation is actually quite simple. Let's understand the meaning behind these numbers:

For an average adult requiring 2000 calories per day, protein intake should be between 75-100 grams. This equals two to three palm-sized portions of lean meat or fish. Carbohydrate intake should be between 225-325 grams, which can be supplemented through staple foods like rice and whole wheat bread. Fat intake should be controlled between 44-78 grams, including healthy fats from cooking oil and nuts.

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