Dietary Guidelines for Obesity Management (Traditional Chinese Medicine(TCM))

6 Core Principles for Weight Management

1. Energy Intake Control

Maintain balanced nutrition with these approaches:

Daily Calorie Reduction:
- Standard reduction: 30-50% decrease or 500-1000kcal cut
- Suggested intake:
  ♂️ 1200-1500kcal (men)
  ♀️ 1000-1200kcal (women)

For special cases:
Under professional guidance, consider:
✓ High-protein diets
✓ Low-carb regimens
✓ Intermittent fasting
✓ Meal replacement programs

2. Smart Food Choices

Avoid high-energy foods (>400kcal/100g):
🚫 Fried foods
🚫 Sugary desserts
🚫 Processed meats
Focus on low-energy alternatives:
🌾 Whole grains
🥦 Fresh vegetables
🍎 Fruits
Alcohol limitations:
Strictly control intake (7kcal/g alcohol energy)

3. Healthy Eating Patterns

Regular meal schedule
Fixed meal times prevent overeating
Optimal meal structure:
🕗 Breakfast: Essential starter
🕔 Dinner: 5-7PM ideal time
💧 Post-dinner: Water only
Eating sequence:
1. Vegetables → 2. Proteins → 3. Carbs

4. Active Lifestyle Protocol

Exercise requirements:
🏃♂️ 150-300 mins moderate cardio/week
💪 Strength training: 2-3 sessions/week
🔥 Weekly goal: Burn ≥2000kcal
Sleep recommendations:
💤 7+ hours nightly
⏰ Bedtime before 11PM

5. Circadian Rhythm Maintenance

Avoid:
🌙 Irregular sleep patterns
😴 Sleep deprivation
Prevent:
Metabolic disorders → "Burnout obesity"

6. TCM-Integrated Nutrition

Obesity Patterns in Traditional Chinese Medicine (TCM)

Stomach Heat Syndrome
- Key signs: Excessive hunger, dry stool
- Herbs: Dendrobium officinale, Malt
Phlegm-Dampness Excess
- Key signs: Lethargy, thick tongue coating
- Herbs: Coix seed, Tangerine peel
Qi Stagnation Type
- Key signs: Fatigue, dark complexion
- Herbs: Hawthorn, Chinese angelica
Spleen Deficiency
- Key signs: Swelling, poor digestion
- Herbs: Poria cocos, Lotus seed
Yang Deficiency
- Key signs: Cold limbs, clear urine
- Herbs: Cinnamon, Fennel