Spring has arrived, haven't you lost any of the meat you've grown in winter yet? As the saying goes, "If you don't lose weight in spring, summer will be sad." Spring has arrived, are you silently planning to lose weight? How to eat during weight loss? Recently, the National Health Commission released the "Adult Obesity Dietary Guidelines (2024 Edition)" on the screen, providing an official guide for scientific weight loss. Obesity has become an increasingly serious public health problem. Obesity is a chronic metabolic disease, and in recent years, the global rates of overweight and obesity are rapidly increasing, becoming a serious threat to human health. According to a large-scale global survey data published in the New England Journal of Medicine, 2.2 billion people worldwide are overweight, with an average of over 1 in 10 people obese. Millions of people die each year from obesity related health problems. The problem of obesity is also prominent in China. The incidence rate and growth rate of overweight and obesity in China rank first in the world, and it has become the country with the largest number of overweight and obesity in the world. Recently, the National Health Commission released the "Dietary Guidelines for Obesity in Adults, Children and Adolescents", which states that the obesity rate among residents aged 18 and above in China is 16.4%, the obesity rate among children under 6 is 3.6%, and the obesity rate among children and adolescents aged 6 to 17 is 7.9%. In 1982, the obesity rate among children and adolescents aged 7-17 in China was only 0.2%. The obesity rate among urban children and adolescents is relatively high, while the obesity rate among rural children and adolescents is growing rapidly. Research predicts that by 2030, the overweight and obesity rate among adults in China will reach 65.3%. The guide points out that scientific weight loss should follow the principle of gradual progress, and the ideal weight loss goal should be to lose 5% to 10% of current weight within 6 months. The reasonable weight loss rate is to lose 2-4 kilograms per month. Scientific weight loss, the National Health Commission teaches you the "Adult Obesity Dietary Guidelines (2024 Edition)". This recipe is detailed to the four seasons of spring, summer, autumn, and winter in various regions of the country, and thoughtfully notes the "total energy" of the recipe. Shandong belongs to the North China region, and most places prefer pasta and livestock and poultry meat. There is not much intake of vegetables and aquatic products, and thick and salty dishes are more common. In the "Guidelines", the National Health Commission has specially customized a seasonal recipe for the North China region. Suggestion: Obese individuals should try to avoid eating after 9 pm when they are 80% full. Adult obese patients should have a comprehensive, balanced and diverse diet, and limit their total energy intake; Eat more foods rich in dietary fiber; Strictly control the intake of fat, salt, sugar, and alcohol. Obese children and adolescents should eat 80% full; Increase the intake of fish, vegetables, soybeans, and their products; Snacks provide no more than 10% of the total energy per day; Try not to eat after 9 pm. During the weight loss process, it is recommended to reduce the dietary energy of obese children and adolescents by about 20% on the basis of normal requirements. Key point! How to eat during weight loss? ● These food preferences: 1. Encourage staple foods to be mainly whole grains, increase coarse grains appropriately, and reduce intake of refined white rice and noodles. 2. Ensure sufficient intake of fresh fruits and vegetables, but reduce the intake of high sugar fruits and high starch vegetables. 3. Priority should be given to ingredients with low fat content, such as lean meat, skinless chicken breast, fish and shrimp, etc. 4. Priority selection