[The highlight of this article] The most popular weight reduction methods in 2023 include ketogenic diet, 168 interval quits, and extremely low-heat diets, but these methods are not suitable for everyone and need to be progressive step by step, otherwise the chance of getting fat is 100%. The Ministry of Welfare suggests that for those with BMI that is greater than 24, or with excessive waistline and related diseases, diet control, regular sports and lifestyle corrections are required. Among them, ketogenic diet is not suitable for patients with kidney and cardiovascular disease, and extremely low-heat diet is prone to fatigue, hair loss, etc., and it is easy to get fat. Only by changing your dietary habits and gradually increasing your activity volume, reducing it to a minimum of 1,000 calories per day can you achieve the goal of ideal weight. --by ChatGPT

weight reduction method has been launched. The three most popular weight reduction methods in 2023 are the most popular "ketogenic diet", "168 interval quit", and "extremely low-heat diet". Many people have tried it, and in the end, many people still got stuck and gave up. Huang Baoyi, a nutritionist at the Nutritional Treatment Department of Changgeng Hospital in Keelung, said that these weight reduction methods are not suitable for everyone, and the usage methods must be progressive step by step. If you only choose two weeks or one month and use the extreme method to smear the meat, the chance of getting fat is 100%.

In the "Adult Obesity Prevention and Treatment Guidelines", the adult obesity treatment process is recommended. It is recommended to treat people whose BMI is greater than 24, or whose waist is more than 90 cm in men and women with more than 80 cm in women. If there are combined symptoms such as hypertension, abnormal blood lipids, type 2 diabetes, sleep breathing cessation, any cardiovascular disease, or more than two cardiovascular diseases, they must control diet, regular exercise, correction of lifestyle, and at least once a week for waist or BMI.

Huang Baoyu said that there are many ways to reduce weight in the square. In recent years, ketogenic diet, 168 intervals, and extremely low-hot diet are the most popular. Regardless of which method, those who reduce weight need to understand the BMI value first. The calculation method is: divide the body weight (kg) by the square of height (meter), and the numerical result is greater than 24. It is recommended that weight reduction should be improved to avoid increasing the chance of chronic diseases.

★Kethiic diet: It is not suitable for kidney and cardiovascular patients

Kethiic diet restricts the use of "carbohydrates". It does not eat rice, noodles, bread, etc., but instead focuses on high-fat meat, cheese, cream, fruit and other high-fat and protein foods. When the body cannot produce enough glucose to provide energy, the body will change to "ketones" produced by decomposing "fat" as an alternative energy source.

Huang Baoyi said that a large number of ketones require kidney transplantation. If the kidney function is poor or cardiovascular disease, ketogenic diet is not suitable. According to the "Practical Guidelines for Prevention and Treatment of Adult Obesity", ketogenic diet can achieve results under the supervision of medical staff and nutritionists in the short term, but it cannot be used as a long-term intervention method for dietary nutrition.

★168 Intermittent cessation method: Excessive eating heat will break the effort

168 Intermittent cessation method is the most commonly used method among all intermittent cessation methods. The method is to fast for 16 hours and eat for 8 hours for 24 hours a day. During the fasting period, do not eat hot foods, and can drink water, sugar-free tea or low-heat black coffee.

Huang Baoyi pointed out that intermittent stagnation can help the body improve new dysfunction, increase kidney epinephrine and lower insulin, help blood sugar control, and allow the body to use fat more effectively as the main source of energy. However, if you eat too much food during 8 hours, if you take too much hot food, 168 off-dinner will still be invalid.

★Extremely low-heat diet: easy to get fat, tired, and hair loss

Extremely low-heat diet is to control the daily heat consumption between 400 and 800 calories, achieving a rapid weight reduction effect. Huang Baoyi does not recommend weight reduction. This method is adopted. Some studies have pointed out that using extremely low-heat diet can increase the insulin sensitivity of patients with type 2 diabetes. The short-term weight reduction effect is very significant, but it may cause fatigue, weakness or even hair loss, and it is prone to gain weight.

Huang Baoyi said that in pursuit of the expectant physical condition in his heart, many people hope to achieve quick results and quickly reduce the burden on the body. Design a weight reduction point with a male who does not often exercise. If the basic weight rate is 1,800 calories, it will first suggest that the number of hot-volume adjustments is the base weight rate, and then reduce it to 1,000 calories per week to a minimum of 1,000 calories per day, gradually reaching the goal of ideal weight.

After the diet is suitable, the exercise prescription will begin. As the activity volume increases, the hot intake will gradually increase. It will take at least half a year before and after to make your body stable. In the future, you will not be able to eat a lot, your appetite will be increased, and you will not be able to recover your previous diet. Instead, you can continue to maintain your health.

Responsible editor: Gu Zihuan