단기간 다이어트Of course, a diet of eating fewer carbohydrates and slightly increasing protein intake is helpful for short-term dieting, but it is not recommended for long-term diet as it is not good for your health.
Ideally, carbohydrates should be 55-65% of total energy intake and protein should be 15%, but if it is difficult to accurately adjust the intake amount, focus on whole grains, vegetables, and fruits that are high in complex carbohydrates rather than refined carbohydrates such as flour or white rice. If you eat mainly vegetable protein (nuts, beans, etc.) instead of animal protein, you can expect a weight loss effect.
Drinking water 30 minutes before a meal fills your stomach with water, reduces hunger, and reduces the amount of food you eat. It is said that drinking about 500ml is appropriate, but don’t overdo it and drinking just one or two glasses will help relieve hunger. Drinking water during meals can be a burden on digestive function, so if possible, avoid drinking water during meals.
Artificially sweetened high-fructose corn syrup drinks are known to be the enemy of dieting. High-fructose corn syrup is an artificial additive made by processing corn syrup. It is processed into a simpler structure than sugar, so it is absorbed into the body more quickly and is said to convert body fat better than sugar. Also, you must stay away from it because it is the main culprit in causing a rapid rise in blood sugar, promoting insulin secretion and disrupting hormonal balance. Instead of sweet drinks such as carbonated drinks, try teas such as red bean tea and hibiscus tea.
Aerobic exercise is very helpful for short-term dieting. This is one of the methods that many people know in their head, but find it difficult to put into practice. Rather than doing too much aerobic exercise from the beginning, I recommend gradually increasing the time or speed, such as walking for 10 minutes to 30 minutes. Aerobic exercise promotes feel-good hormones such as dopamine and helps relieve stress, so it can be helpful in dieting in the long term.
Did you know that just getting enough sleep can help with short-term dieting? If you don’t look at your smartphone until late at night, go to bed early and sleep for at least 7 hours, you can burn body fat and prevent the risk of weight gain. One study found that people who sleep less than 5 hours are at greater risk of weight gain compared to people who sleep more than 7 hours. Additionally, because lack of sleep can be a cause of stress, we recommend that you go to bed at the latest between 11 PM and 12 AM and get 7 to 8 hours of sleep.
If you are severely obese, receiving obesity treatment medication may be an option. You can expect a diet effect with weight control drugs such as appetite suppressants and lipolytic enzyme inhibitors, but medications must be accompanied by accurate consultation with an expert.
If you have any additional questions about short-term dieting, try Dr. Now’s real-time free consultation service. The medical staff within the app will quickly respond within 5 minutes.
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