Do you have the feeling that dieting is very effective, but once you let go of eating, it will quickly rebound. Why? Today we are going to talk about the importance of adequate nutrition for weight loss. It is difficult to lose weight simply by calculating the calories of diet. In the process of losing weight, most people will focus on controlling calories, often ignoring the most important nutrients. In the initial stage of weight loss, it really starts from reducing calories. It is true that simply calculating calories can reduce fat in the short term, but healthy and effective fat reduction pays more attention to the long-term effect. It is difficult to really lose weight by simply controlling calories, and it is easy to rebound. Because you may lose protein and muscle, and what you really need to lose weight is fat, although you lose weight, you are not thin at all. So even if you calculate calories accurately, it doesn't mean you will lose weight. If you eat a balanced diet and let your body take in enough nutrition, your body will become energetic, not easy to fatigue, and consume more energy. Through this virtuous cycle, the body will naturally become thinner and healthier, and it is not easy to rebound. What is a high nutrient density diet? When it comes to adequate nutrition, we have to mention a high nutrient density diet. Nutritional density (ND) refers to the concentration of important nutrients (vitamins, minerals and proteins) contained in food based on unit calorie, which is generally used to evaluate a certain nutrient in food independently. The ND of a nutrient is the ratio of the ratio of this nutrient to the RDA and the ratio of this food's energy to the RDA of energy. It can be expressed by the formula: ND=% that a food meets the RDA of a nutrient/% that a food meets the RDA of energy. For example: the same 100 kilocalories, the amount of fruit is more, but also contains a lot of water, vitamins and some dietary fiber; Chocolate, on the other hand, contains a lot of sugar and trans fats, so the nutritional density of fruit is high. There is a twin brother. Their height, weight, basic metabolism and exercise consumption are the same. They use 1400 kilocalories to lose weight. One month later, my brother lost 6 kg and my brother only lost 2 kg. Obviously, the calories in the diet are the same. Why are the weight loss effects so different? As for the food arrangement of the twin brothers in the month of losing weight, we can see that the brother who lost 6 kg is eating grains, vegetables, fruits, nuts and lean meat and eggs, which are protein sources for muscle tissue. With the same amount of calories, my brother chose noodles, cakes, white rice, ham and biscuits. Therefore, the weight loss effect will have such a big difference. High quality low carbon water and low fat diet can reduce the risk of death. In a paper on the correlation study of low fat diet and low carbon water diet on American mortality, it was concluded that low carbon water and low fat diet have nothing to do with the risk of death simply by looking at the proportion of carbon water, fat and protein. If the quality of food sources (nutrient density) is considered, both low-carbon water and low-fat meals are related to the risk of death, and two high-quality diets can reduce the risk of death