With the improvement of social living standards, people are increasingly aware that obesity not only affects personal image, but also impacts health. Therefore, the "quick weight loss recipe", "weight loss recipe", and "explosive weight loss recipe" on the internet have gained recognition from many people and become so-called "internet celebrity recipes". Are these recipes reliable? Lin Xia, the attending physician at the Weight Loss Clinic of Haikou Fourth People's Hospital, said that the popular "fast weight loss recipes" online often lead to short-term weight loss, but this effect usually comes at the cost of sacrificing health and is difficult to maintain in the long run. Lin Xia said that from a scientific perspective, the "rapid weight loss" of such diets mainly relies on three mechanisms: extreme restriction of calorie intake, such as a single dietary structure, only eating fruits, vegetables or high protein foods. In the short term, weight loss is rapid, but it may cause discomfort such as dizziness and fatigue, and in the long term, it may lead to muscle loss and cholesterol elevation. For example, there is a stepped diet called the 21 day weight loss method, which can lead to a large calorie deficit and a decrease in basal metabolic rate, putting the body into an "energy-saving mode". Once the normal diet is restored, weight will quickly rebound. What is even more alarming is that many recipes overlook nutritional balance. For example, complete withdrawal from a carbohydrate diet may lead to vitamin B deficiency, affecting energy metabolism; Overreliance on protein powder may increase the burden on the kidneys. The World Health Organization (WHO) recommends a healthy weight loss rate of 1 to 2 pounds per week, while many popular recipes often result in a weight loss of 6 to 10 pounds per week, far exceeding the safe range and difficult for the general public to adhere to. Therefore, in the face of the temptation of the "explosive slimming diet", we need to approach it rationally and scientifically reduce weight in order to persist in the long run. The core of scientific weight loss requires customizing recipes based on individual circumstances and combining them with good lifestyle habits to achieve. ”Lin Xia said that the specific approach should be divided into four steps. Step 1: Based on each person's age, gender, height, weight, and activity level, go to the hospital to find professional doctors and tailor suitable recipes and lifestyle habits according to their individual circumstances; Step 2: It can be referred to as nutrient allocation, which involves developing one's own diet based on one's dietary habits and determining the structure of "high protein+moderate carbohydrates+healthy fats". For example, high protein foods such as chicken breast, fish and shrimp, and soy products are preferred; Carbon water mainly consists of low GI foods such as oats, brown rice, beans, sweet potatoes, dairy products, and dairy products; For healthy fats, choose unsaturated fatty acids (such as nuts, olive oil, etc.); Step 3: Develop habits that are easy to stick to, including regular meals, slow eating and chewing, reducing snacks (such as avoiding potato chips and cookies), and using fruits and sugar free yogurt as substitutes. In order to facilitate everyone to develop their own weight loss diet, the Fourth People's Hospital of Haikou City has launched a "Three Fists" recipe: breakfast consists of 1 fist of oats, 1 boiled egg, and half an apple; Lunch consists of 1 fist of brown rice, 1 palm of steamed fish, and 2 fists of broccoli; Afternoon snack includes 1 small handful of almonds; Dinner consists of 1 fist of sweet potatoes, 1 palm of tofu, and 1 fist of spinach. Lin Xia said that for most people, there is no need for complex plans, just mastering the core principles and integrating them into daily life can achieve the goal of weight loss. At the same time, it is recommended that everyone adjust their diet together with their family, such as making healthy meals together on weekends; Or join the weight loss community to supervise each other, reduce the pressure of persisting alone, and encourage each other to achieve long-term persistence. Eating less and exercising more is the foundation, and a scientific diet is the key. ”Lin Xia said that weight loss requires long-term comprehensive management with multiple methods, long-term individualized management, and attention to mental health to prevent weight gain. For some people who are significantly overweight and have underlying diseases, in addition to a scientific diet, it is best to seek professional medical personnel to evaluate and choose targeted scientific treatment. For example, TCM weight loss therapies such as acupuncture and moxibustion, moxibustion, cupping, massage and acupoint application, which are increasingly recognized by people today, are used to remove the worry of obesity and bring a healthy and beautiful body. (New Society)