Dietary Recommendations from Traditional Chinese Medicine for Obese Individuals

Dietary Recommendations for Obese Individuals

‌I. Control Total Calorie Intake‌

The fundamental cause of obesity is excessive energy intake compared to expenditure. Therefore, controlling total calorie intake is crucial. It is recommended to calculate the daily calorie intake based on individual basal metabolic rate and appropriately reduce it to achieve healthy weight loss.

‌II. Optimize Dietary Structure‌

‌Increase Intake of Vegetables and Fruits‌: Vegetables and fruits are rich in fiber and vitamins, which help enhance satiety and promote digestion. It is recommended to consume at least five servings of vegetables and two to three servings of fruits daily.

‌Optimize Protein Sources‌: Choose high-quality protein sources such as lean meat, fish, beans, and eggs to ensure daily protein intake accounts for an appropriate proportion of total calories, maintaining muscle mass and boosting metabolism.

‌Reduce Carbohydrate and Sugar Intake‌: Limit the intake of refined carbohydrates like white rice, white bread, and high-sugar foods. Opt for whole grain products like brown rice and oats, with the proportion of carbohydrates in each meal not exceeding 50% of total calories.

‌Healthy Fat Intake‌: Choose unsaturated fatty acids such as olive oil, coconut oil, and nuts instead of saturated fatty acids, and control daily fat intake within an appropriate range of total calories.

‌III. Traditional Chinese Medicine Dietary Recommendations‌

According to traditional Chinese medicine theory, obesity may be related to different constitutions, so dietary plans should vary from person to person. For example:

‌Stomach Heat and Fire Stagnation Syndrome‌: It is recommended to consume beverages such as Reed Root Tea and Three-Bean Drink to clear heat and reduce fire.

‌Phlegm-Dampness Accumulation Syndrome‌: Recommendations include Tangerine and Jujube Tea, Coicis and Winter Melon Soup, etc., to strengthen the spleen and resolve phlegm.

‌Qi Depression and Blood Stasis Syndrome‌: One can try dishes like Buddha's Hand Citron, Orange Peel, and Hawthorn Porridge, Hawthorn and Orange Peel Tea, etc., to soothe the liver, regulate qi, and promote blood circulation.

‌IV. Adjust Eating Habits‌

Maintain regular eating habits, with three fixed meals per day and appropriately add two healthy snacks to avoid long periods of fasting or overeating.

Tips such as chewing slowly, drinking water before meals, and using small bowls for rice can help reduce food intake and control weight.

In summary, dietary recommendations for obese individuals should comprehensively consider controlling total calorie intake, optimizing dietary structure, traditional Chinese medicine dietary recommendations, and adjusting eating habits. When implementing a dietary plan, it is advisable to develop a personalized diet based on individual constitution and health status, and proceed under the guidance of a professional nutritionist or doctor.