On April 3rd, the National Health Commission held a press conference to address the question of whether weight loss methods such as "liquid break", "ketogenic" diet, and meal replacement are scientific. Pan Qi, chief physician of Beijing Hospital, stated that the following three popular weight loss methods on the internet have many health hazards: firstly, the ketogenic diet weight loss method is not recommended; Secondly, the nutritional powder meal replacement weight loss method is not recommended because the nutrients are not comprehensive; Thirdly, the liquid break weight loss method is not recommended because it is an extreme dietary pattern. Long term use of this type of weight loss method can lead to imbalances in gastrointestinal function and significant loss of nutrients. Ketogenic diet weight loss method involves the process of consuming fat to produce energy while also producing ketone bodies. Ketogenic diet refers to a diet that is extremely low in carbohydrates, high in fat, and medium in protein, typically containing 5% -10% carbohydrates. The essence of the ketogenic weight loss method is for the body to burn fat to provide energy, in order to achieve the goal of weight loss. In the short term, a ketogenic diet can indeed help with weight loss, but the long-term effect (over 1-2 years) is not significant. Ketogenic diet may cause damage to the body, such as acidosis, increased burden on the kidneys, and once normal diet is restored, it is easy for weight to rebound. Long term meal replacement with nutritional powder is not comprehensive in terms of nutrients. Many people may experience deficiencies in nutrients, minerals, and vitamins after using it, which can lead to anemia, gut microbiota disorders, and even trigger some health problems. Liquid fasting weight loss method "Liquid fasting" refers to the daily intake of only liquid or pre processed liquid foods, with no more than 1200 calories per day, in order to achieve weight loss goals. Doctors remind us that there is no shortcut to weight loss. "Liquid cutting" is an extreme dieting method that may cause health problems such as gastritis, hypoglycemia, hair loss, and abnormal liver and kidney function. It is not recommended to try it. Adjusting the order of meals can help control blood sugar and lose weight. Multiple studies have shown that the order of meals can affect postprandial blood sugar. The Chinese Dietary Guide for Type 2 diabetes mentions that diabetes patients should adjust the order of eating, develop the habit of eating vegetables first and then staple foods, and eat in the order of vegetables meat staple foods, which is conducive to short-term and long-term blood sugar control. The benefits of adjusting the order of meals, besides controlling blood sugar, can also help people lose weight. Eat vegetables first, then protein, and finally staple food. This dietary sequence can better minimize calories and maximize satiety. It is recommended to eat 1-2 fists of cooked vegetables per meal, and to choose darker vegetables such as dark green rapeseed, bok choy, and broccoli; Orange yellow carrots, pumpkins, and yellow peppers; Red tomatoes and red peppers; Purple cabbage, purple lettuce, purple amaranth, purple scallions, etc. Eating enough protein foods for about 1 fist is enough. It is recommended to choose soy products, fish and shrimp, poultry, and avoid red meat such as pigs, cows, and sheep. Excessive consumption of red meat will increase the risk of type 2 diabetes and obesity. In addition, try not to eat fat meat with high fat. In terms of cooking methods, avoid braising, deep frying, and marinating, and opt for steaming, stewing, and a light diet. For the general population, 1-2 bowls of rice per meal are sufficient as the main staple food. Try to eat a variety of foods instead of just polished rice and white flour. For example, oat rice, buckwheat rice, quinoa rice, barley rice, chickpea rice, red bean rice, steamed sweet potatoes, steamed potatoes, boiled corn, etc. are all good choices. In addition to eating, there are also these tips for weight loss. Frequent staying up late, lack of sleep, and irregular sleep patterns can cause endocrine disorders, abnormal fat metabolism, and lead to "overwork and obesity". Obese patients should follow the circadian rhythm and ensure about 7 hours of sleep per day. Lack or insufficient physical activity and sedentary lifestyle are important causes of obesity. The exercise principle for obese patients to lose weight is mainly low-intensity aerobic exercise, supplemented by resistance exercise. Sit less. The daily sitting and passive video time should be controlled within 2-4 hours. For long-term sitting or desk workers, they should get up and move for 3-5 minutes every hour. (New Society)