2025 National Dietary Standards for Weight Management

The so-called 2025 National Weight Management Dietary Standards uploaded on the Internet, which include "fixed 1 egg and 1 corn for breakfast" and "must eat 1,200 calories a day", are all secondary processed copycat versions. The real "Adult Healthy Weight Management Dietary Guidelines" supporting standard table released by the National Health Commission in March 2025 is essentially a set of flexible guidance plans based on three-dimensional matching of "weight range + metabolic characteristics + life scenarios". There is no unified universal menu. Ordinary people grasp the core rules and can use them easily without counting calories.

I specially read the official guidance documents and compiled the most commonly used fitting rules for ordinary healthy people into an easy-to-understand version. Friends who don’t know how to calculate BMI can just search for a calculator and enter the height and weight. It is basically correct to use a condom:

To be honest, I have saved no less than 20 so-called official recipes in order to lose weight. Either the food was so unpalatable that I could not swallow it, or the food required accuracy down to the gram. I gave up after two days of working on it. The most annoying thing about this time's standards is that they are not one-size-fits-all. Last week, I accompanied my sister to the nutrition department to register. The official leaflet the doctor took out even specifically stated that "free eating is allowed 1-2 times a week, as long as the overall weight meets the weight requirements and does not affect the weight management effect." This is simply good news for us greedy people.

At present, there are still some differences in the core logic of weight management in the nutrition community. This time, the standards also include two types of mainstream programs. There is no preference for either side: One group is the energy gap group that has persisted for more than ten years. It believes that as long as the intake is less than the consumption, you will lose weight, so the standard must be accurate to calories. This program is indeed quick-acting and suitable for people with a BMI ≥ 28 It is used for clinical intervention for obese people. After all, quickly losing weight can reduce the risk of many chronic diseases. The other school is the food-weighted school that has emerged in the past two years. It believes that ordinary people do not need to eat calories. As long as the proportion of food in each meal is adjusted and priority is given to high-satisfaction and low-calorie foods, weight will naturally be controlled and will not rebound easily. It is suitable for most normal and overweight people.

When I was losing weight last year, I went through the pit of energy gap. I counted my cards to single digits every day, and even had to check the calories when I ate a cherry tomato. For 3 months, my aunt was confused. Later, I changed the weighting method. In the morning, I added eggs to the multi-grain porridge. My mother is 52 years old and has a BMI of 26. She used to follow the internet celebrity’s diet and she was so hungry that she felt dizzy and lost her hair. Now she eats this way and occasionally takes a few bites of the cream cake I bought. She has also lost 8 pounds in 3 months and her blood pressure has stabilized a lot.

Of course, this table is not omnipotent. Last week, my fitness instructor friend, with a BMI of 25, was considered overweight according to the table, but his body fat rate was only 16% and his body was full of muscles. The doctor said that he did not need to control his weight at all and could just eat normally. The official document also specifically mentions that this standard is a general guideline. If you have underlying diseases such as diabetes and gout, or you are a special group such as pregnant women or the elderly, you must follow the doctor's advice and adjust it. Don't impose the standard yourself.

By the way, don’t believe the nonsense on the Internet that says you can lose 20 pounds in a month by following this table. Officials clearly state that a healthy weight loss rate is 0.5-1kg per week. If you lose weight too fast, you will lose muscle and water, and you will rebound quickly. Don’t torment yourself. After all, weight management never comes from hunger. This standard essentially teaches you how to eat well, rather than putting shackles on you. After all, being able to stick to a lifelong eating habit is much more useful than losing a dozen pounds in a short period of time, right?