I. Core Nutritional Principles

Negative Energy Balance

• Maintain daily caloric intake 300–500 kcal lower than expenditure.

• Achieve primarily by reducing refined carbohydrates (white rice, sweets) and added sugars.

Macronutrient Ratio

• Protein: 1.2–1.6 g/kg body weight (e.g., 72–96 g for a 60 kg person); prioritize lean meats, fish, legumes.

• Carbohydrates: 40–50% of total calories; focus on low-GI foods (oats, brown rice, quinoa).

• Fats: 20–30% of total calories; emphasize unsaturated fats (olive oil, nuts, fatty fish).

II. Key Vitamin Supplementation Plan

• Vitamin D: Obese individuals often deficient; supplement 800–1000 IU daily + sunlight exposure or foods (salmon, eggs).

• B Vitamins: Met through whole grains, lean meats, leafy greens; consider B-complex supplements in alcohol dependence or highly processed diets.

• Vitamin C: 300 g of fruits/vegetables daily (kiwi, bell peppers) suffices; increase to 500 mg/day for high-intensity exercisers.

III. Sample Meal Plan

• Breakfast: Oatmeal (50 g) + 1 boiled egg + Blueberries (100 g) + Unsweetened yogurt (150 ml).

• Lunch: Mixed grain rice (80 g) + Steamed sea bass (100 g) + Spinach salad (200 g) + Olive oil (5 g).

• Dinner: Tofu–vegetable soup (tofu 100 g + broccoli 150 g) + Steamed sweet potato (100 g).

IV. Important Considerations

Avoid Common Mistakes

• Supplements cannot replace whole foods.

• Excess B6 → risk of neurotoxicity.

• Fat-soluble vitamins (A/D/E/K) require controlled dosing to prevent toxicity.

Synergistic Strategies

• Vitamin E enhances antioxidant effects when paired with omega-3s.

• Fill half the plate with dark leafy greens; use steaming instead of frying.

Lifestyle Adjustments

• Exercise ≥30 minutes daily.

• Sleep ≥7 hours/night to support metabolism.

• Regularly monitor vitamin levels and avoid unnecessary supplementation.