Winter

In fact, basal metabolism is higher in winter. This is because the body consumes more energy to maintain a constant temperature in cold environments. In summer, we regulate body temperature by sweating, which doesn’t require as much energy. Therefore, basal metabolism tends to be higher in winter. However, don’t treat this as the be-all and end-all of dieting; it’s important to balance it with a healthy diet and moderate exercise.

Lose 1–2 kg in a month

In a healthy diet, the recommended rate of weight loss is 1–2 kg per month. Rapid weight loss can carry health risks, so it’s important to lose weight at a sustainable pace. Methods that aim for large losses in a short time—such as losing 5 kg in a month or 3 kg in three days—are high-risk and increase the likelihood of regaining the weight.

banana

Bananas contain natural sugars and provide a quick source of energy. They are also rich in vitamins and minerals, making them effective for recovery from fatigue. On the other hand, chocolate and potato chips are processed foods and can easily lead to excessive calorie intake if overeaten. Therefore, when you’re tired during a diet, bananas are recommended.

pork

Many people worry about consuming too many carbohydrates, such as those found in white rice, but vitamin B1 helps convert carbohydrates into energy efficiently. Pork is rich in B vitamins, which aid carbohydrate metabolism and support efficient energy conversion. Besides pork, brown rice, eel, and soybeans are also good sources.

three times

Even when you’re on a diet, three meals a day is generally considered ideal. Eating three balanced meals helps prevent sharp fluctuations in blood sugar and avoids overeating in a single sitting. Keeping appropriate intervals between meals can also help prevent overconsumption and reduce feelings of hunger. However, the optimal number of meals varies depending on an individual’s lifestyle and health status, so finding the method that suits you best is most important.

Focus on low-fat, high-protein ingredients and include moderate amounts of vegetables and fruits.

Focusing on low-fat, high-protein foods is suitable for a healthy diet. However, avoid excessive protein intake and be sure to include a balanced amount of vegetables and fruits. This way, you can obtain the necessary vitamins and minerals to support your body’s functions. Extreme eating methods, such as eating only one meal a day or completely cutting out carbohydrates, may lead to nutrient deficiencies and harm your health in the long term.

short-chain fatty acids

Haven’t you heard of them in commercials and the like? Short-chain fatty acids are compounds produced when gut bacteria feed on and break down dietary fiber and other substances that reach the intestines. They’re one of the components you should pay attention to when dieting, as they can help with appetite regulation and boosting basal metabolism.