Weight Loss: Tips for Students on Diet and Nutrition

Q: Weight Loss: Tips for Students on Diet and Nutrition

Dear Miss Lin：<br>1. <br>For a 16-year-old female, maintaining a BMI (body mass index) between 18.5 and 23.9 kg/m² is considered good. <br>It would be even better if the waist circumference is below 80 cm. <br>As for a larger hip-to-thigh ratio, there could be many reasons, inclu

Weight loss and slimming?

Hello, doctor!
1.
I am currently a student with a BMI of over 20, but compared to others of the same height, my thighs and buttocks are noticeably larger, while my waist is relatively slim.
Could you explain why this is the case? Are there any methods to improve this?
2.
Recently, I want to lose weight and plan to focus on a low-GI diet.
Should I eat low-GI foods first and then high-GI foods, or is it better to avoid high-GI foods altogether? As a student, I can't prepare my own meals, and my family's staple food is white rice, which has a very high GI!
3.
Between breakfast and dinner, which meal is better for high protein intake? If one meal consists entirely of carbohydrates and the other entirely of protein, which meal should be higher in carbohydrates and which should be higher in protein? (This is just an extreme example; I will still maintain a balanced intake!)
4.
How long before and after meals should fruits be consumed for someone trying to lose weight? I found conflicting information online: one source says eating fruits on an empty stomach can spike blood sugar and convert to fat (similar to high-GI foods), while another source suggests that eating fruits after a meal can cause them to stay in the stomach longer, leading to an acidic body environment that hinders weight loss and nutrient absorption.

I apologize for asking so many questions at once ><.
I really admire the effort you put into answering everyone's questions every day! Thank you! ^^

Lin, 10~19 year old female. Ask Date: 2016/03/20

Dr. Xiao Yongxun reply Internal Medicine

Dear Miss Lin:
1.
For a 16-year-old female, maintaining a BMI (body mass index) between 18.5 and 23.9 kg/m² is considered good.
It would be even better if the waist circumference is below 80 cm.
As for a larger hip-to-thigh ratio, there could be many reasons, including genetic factors, lifestyle issues, and environmental influences, which have been discussed but remain inconclusive.
Medically speaking, as long as one can move freely and is in good health, that is what matters.
2.
The glycemic index (GI) refers to how quickly blood sugar levels rise after consuming food.
In general, high-GI foods can be consumed, but moderation is key; low-GI foods can be eaten more freely, but one must be cautious as consuming too much low-GI food can also lead to high caloric intake.
White rice is indeed a high-GI food, so substituting it with high-fiber brown rice can help lower the GI.
Regarding weight loss, it is generally recommended that women consume at least 1,000 to 1,200 calories per day to meet physiological needs.
This means that women aiming to lose weight should target around 1,200 to 1,500 calories daily or reduce their caloric intake by about 500 calories per day, which could lead to a weight loss of approximately 0.45 kg per week.
To meet the body's nutritional needs, including proteins, carbohydrates, fats, fiber, vitamins, and minerals, a variety of foods should be consumed without overindulging.
The recommended proportions, according to the National Health Administration's dietary survey, suggest that carbohydrates should make up about 50%, proteins around 30%, and fats about 20% (please refer to accurate data online).
3.
Based on the above discussion, it is not particularly important whether breakfast or dinner should be high in protein.
Each meal should be balanced because our bodies require a variety of nutrients throughout the day.
Personally, I would suggest not eating too much at dinner, as it is close to bedtime; if not burned off, many calories can be converted into stored fat, leading to weight gain.
4.
There is no definitive medical consensus on the best time to eat fruit.
Different opinions exist, and more rigorous research is needed for clarification.
I personally believe it is best to consume fruit between meals.
Eating fruit before a meal may cause some individuals to experience stomach cramps or pain, or even feel cold; eating fruit immediately after a meal can lead to bloating and discomfort for some.
Additionally, fruits contain fructose and calories, so it is advisable not to consume too much of high-sugar, high-calorie fruits at once.
In other words, a variety of fruits should be included in the diet without excessive consumption or favoritism.
5.
I recommend discussing your individual situation in detail with your family physician to formulate an appropriate weight loss strategy, avoiding extreme methods, which is the best approach.

Reply Date: 2016/03/20

More Info

Hello! Thank you for your thoughtful questions regarding weight loss, nutrition, and dietary habits as a student. Let's break down your inquiries one by one.

1. Body Composition and Proportions: It's common for individuals to have different body compositions even at the same height and weight. Factors such as genetics, muscle mass, and fat distribution play significant roles in how your body looks. If you notice that your thighs and buttocks are larger compared to your waist, this could be due to a higher percentage of fat in those areas or simply your body’s natural shape. To improve this, consider incorporating strength training exercises that target the lower body, such as squats and lunges, along with cardiovascular activities to help reduce overall body fat. A balanced diet rich in whole foods, including lean proteins, whole grains, and plenty of fruits and vegetables, will also support your goals.

2. Low GI Diet: The Glycemic Index (GI) is a measure of how quickly foods raise blood sugar levels. Low GI foods are generally better for maintaining stable energy levels and can aid in weight management. While it’s beneficial to prioritize low GI foods, it’s not necessary to completely eliminate high GI foods. Instead, you can balance your meals by pairing high GI foods (like white rice) with low GI options (like vegetables or proteins) to mitigate their impact on blood sugar. If you’re unable to prepare your meals, try to choose whole grain options when available, and consider smaller portions of high GI foods.

3. Protein Intake Timing: Both breakfast and dinner can be important for protein intake, but the timing may depend on your daily activity levels. If you have a busy day ahead, a protein-rich breakfast can help sustain your energy levels and keep you feeling full longer. Conversely, if you’re more active in the evening, a protein-rich dinner can aid in muscle recovery. Ideally, aim for a balanced intake of protein throughout the day rather than focusing solely on one meal. This approach will help maintain muscle mass and support your metabolism.

4. Fruit Consumption Timing: The timing of fruit consumption can vary based on personal preference and digestive comfort. Eating fruit before meals can help curb appetite, but if you’re concerned about blood sugar spikes, consider consuming it alongside a source of protein or healthy fat to slow digestion. On the other hand, eating fruit after meals can aid digestion, but it may cause discomfort for some individuals if they have a sensitive stomach. Generally, it’s best to listen to your body and find a routine that works for you. If you enjoy fruit, incorporate it into your meals in a way that feels satisfying and comfortable.

In summary, focus on a balanced diet that includes a variety of foods, prioritize low GI options when possible, and ensure adequate protein intake throughout the day. Regular physical activity, including both cardio and strength training, will also support your weight loss and body composition goals. Remember, sustainable changes take time, so be patient with yourself as you work towards your health objectives. If you have further questions or need personalized advice, consider consulting with a registered dietitian or nutritionist who can provide tailored guidance. Best of luck on your journey to better health!

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