Consistently eating mixed grains and mackerel... Are there changes in blood sugar and weight?

Can I safely lose weight with a very low-calorie diet?

A study has shown that a very low-calorie diet, which limits daily caloric intake to 800 calories or less, can be applied to adolescents with severe obesity. However, this was only in cases where it was used for a short period with the help of a nutritionist. The European Association for the Study of Obesity (EASO) conducted a 52-week very low-calorie diet program on 141 adolescents aged 13 to 17, monitoring weekly side effects, weight changes, and other factors.

As a result, 95% of participants experienced various side effects such as hunger, fatigue, headaches, and lack of concentration, but they showed rapid weight loss effects. The research team stated, "This method should be considered as a pre-treatment procedure with medication or surgery for severe obesity-related complications in adolescents," and added, "More research is needed to determine who is suitable for this program." Since this paper is scheduled to be presented at the European Congress on Obesity (ECO 2024) in May, it will undergo evaluation and validation by fellow scholars.

Carbohydrates make up 50-55% of nutrients... potential side effects include decreased energy, concentration, and memory.

The recommended daily calorie intake for growing adolescents is 2,300 to 3,200 calories. It is generally higher than the average recommended 2,000 calories for adults. The participating adolescents in the previous study experienced various side effects. Since their daily caloric intake was reduced by about one-third, they were essentially on a severe diet. It is not known how they distributed nutrients such as carbohydrates and proteins, but it appears that they significantly reduced carbohydrates, which are the main culprit for weight gain.

Carbohydrates supply the energy needed for the body to be active. If severely deficient, there can be significant aftereffects. Fatigue occurs, and students studying may experience difficulties with brain activity, concentration, and memory. This is because glucose, the brain's energy source, is derived from carbohydrates. The adolescent participants in the previous study also experienced symptoms of carbohydrate deficiency, such as fatigue and lack of concentration. Even when dieting, at least 50-55% of daily nutrients should come from carbohydrates.

Mixed grains, whole grains, whole wheat bread... contributing to diet control through post-meal blood sugar regulation

Vegetables and fruits that help with dieting due to their low calories also contain carbohydrates, but they are insufficient. Grain foods should be consumed, preferably those with a low Glycemic Index (GI). This helps keep post-meal blood sugar levels rising slowly, thereby suppressing fat accumulation caused by insulin and preventing weight gain. Examples include mixed grains, whole grains, and whole wheat bread. These are unrefined grains such as brown rice, barley, oats, and millet. Conversely, foods with a high GI like white rice and white bread cause blood sugar levels to rise quickly, leading to insulin release that stores energy as fat, which can result in obesity.

Mackerel, eggs, beans, and other proteins... Vegetables rich in vitamins and low in calories are essential.

Many people are concerned about losing muscle along with fat during weight loss. In middle age, when natural muscle decline occurs, it is especially important to pay attention to protein intake. According to the national standard food composition table (per 100g), mackerel contains 20.2g of protein. It is not far behind the high-protein food symbol, chicken breast (22.97g).

Soybeans (yellow beans) contain 17.82g. Adding up to 13.49g from two eggs means you don't have to worry about protein. Vegetables rich in various vitamins and very low in calories are essential. Even with strict dieting, you must maintain your health. Only then can you prevent regaining weight.