The dangers of skipping meals** and reasonable diet control: recommended food combinations, calorie control and metabolic rate calculations.
First, the harm of skipping meals.
Decreased metabolic rate: Skipping meals or dieting for a long time can cause the body's metabolic rate to decrease, making it easier for the body to store fat, leading to ***
Malnutrition: Skipping meals or eating an unbalanced diet can lead to a lack of essential nutrients in the body, affecting the normal functioning of the body and even triggering health problems.
Impaired gastrointestinal function: Long-term fasting or irregular diet will cause gastric acid to irritate the gastric mucosa, causing gastritis, gastric ulcers and other gastrointestinal problems.
Impaired mental health: Skipping meals for a long time or having too strict a diet can lead to mental health problems such as stress, anxiety, and depression.
2. How to control your diet**.
1.Food pairings are recommended.
Breakfast: Eat high-protein, low-fat foods such as eggs, milk, and whole-grain bread, with fresh fruits such as bananas and apples.
Lunch: Vegetables, lean meats, and fish such as broccoli, carrots, chicken breast, sea bass, and moderate amounts of whole grains such as brown rice and oats.
Dinner: Eat vegetables and light soups, such as spinach, tofu, and winter melon soup, and avoid excessive calorie intake.
2.Control your calorie intake.
Calculate your daily caloric needs: Use a calorie calculator or consult a dietitian to determine your daily caloric needs based on your height, weight, age, gender, and activity level.
Distribute calories wisely: Divide your daily caloric needs into three meals, making sure that each meal contains protein, carbohydrates, and fats in the right proportions.
Avoid high-calorie foods: Try to minimize your intake of high-calorie, high-fat, high-sugar foods, such as fried chicken, chips, candy, etc.
3. Calculate your own metabolic rate and calories.
1.Calculate metabolic rate.
Calculated using formulas: Basal metabolic rate (BMR) can be estimated using either the Harris-Benedict formula or the Katch-Mcardle formula. These formulas require input of information such as height, weight, age, and gender.
Use the tool: You can use the BMR calculator to estimate the BMR, and you can get the results by simply entering the relevant information.
2.Calculate daily caloric requirements.
Adjust according to activity level: After the BMR is estimated, adjust according to the individual's activity level. In general, light active people need to be multiplied by 12. Moderate activity needs to be multiplied by 1375, heavily active people need to be multiplied by 155。
Consider other factors: If an individual has special dietary needs or health conditions, it may be necessary to consult a dietitian or physician for advice to adjust caloric needs.
Fourth, summary. By understanding the dangers of skipping meals and the importance of controlling your diet wisely, we can make more informed choices. By recommending food combinations and controlling caloric intake, combined with methods that calculate our own metabolic rate and caloric requirements, we can create a personalized diet plan to achieve our health** goals. Remember, the best way to be healthy should be sustainable, moderate, and not harmful to the body. Let's stay away from the misunderstanding of skipping meals and choose a healthier and more scientific way!