Core Viewpoint - The article discusses the importance of basal metabolic rate (BMR) in weight management and how increasing BMR can facilitate weight loss without changing diet or exercise habits [8][11]. Summary by Sections Understanding Basal Metabolic Rate (BMR) - BMR accounts for approximately 45% to 70% of daily energy expenditure, essential for maintaining vital functions like heartbeat and respiration [8]. - The article provides an example comparing two individuals with different BMRs, illustrating how a higher BMR leads to greater daily calorie expenditure [8][12]. Estimating BMR - The article outlines methods to estimate BMR, including a formula based on weight, height, age, and gender, with examples provided for clarity [9][10]. - It mentions that while precise measurement methods exist, they are often impractical for everyday use, leading to reliance on estimations [9]. Factors Influencing BMR - BMR is influenced by various factors such as height, age, gender, genetics, hormones, and body composition, with a focus on muscle mass as a modifiable factor [14]. - The article emphasizes that while some factors cannot be changed, increasing muscle mass through exercise is a viable strategy to enhance BMR [14]. Strategies to Increase BMR 1. **Scientific Exercise**: Engaging in resistance training and aerobic exercises can increase muscle mass and subsequently BMR, with recommendations for a balanced workout routine [15]. 2. **High-Quality Protein Intake**: Consuming adequate protein helps maintain muscle mass during weight loss, which is crucial for sustaining a higher BMR [17]. 3. **Balanced Diet**: Avoiding extreme dieting is essential, as it can lower BMR; a balanced intake of carbohydrates, proteins, and fats is recommended [18]. 4. **Proper Hydration**: Staying hydrated supports metabolic processes, with a suggestion to drink around 2000 milliliters of water daily [20]. Conclusion - The article concludes that while increasing BMR can aid in weight loss, it must be coupled with a reasonable diet and regular exercise to be effective [20].

Core Viewpoint - The event "518 National Nutrition Festival" focuses on the importance of high-quality protein intake to address current nutritional challenges faced by the public [1] Group 1: Nutritional Challenges - 45% of adult residents in China are at risk of insufficient protein intake [1] - 55.71% of children have a single source of protein, while 89.55% of elderly individuals face intake shortages due to declining digestive absorption [1] - Nearly 60% of individuals on weight loss programs experience a sharp decline in protein intake, and over 70% of respondents are unaware of how to scientifically supplement protein [1] Group 2: Expert Insights - The president of the Chinese Nutrition Society emphasizes the need for engaging and practical public education to enhance understanding of the role of high-quality protein in health, particularly in boosting immunity and maintaining muscle mass [1] - Recommendations suggest that adults should consume 1 gram of protein per kilogram of body weight daily, with an increase to 1.2 grams for individuals aged 65 and above, and that high-quality protein should constitute over half of total protein intake [1] - The scientific combination of animal and plant proteins is highlighted for its higher nutritional value and better digestibility, which can benefit specific populations such as the elderly and athletes [1]

Core Viewpoint - The article emphasizes that soy products, when consumed correctly, can be beneficial for health, particularly for patients with kidney disease, who can select appropriate types of soybeans and soy products [1]. Group 1: Nutritional Benefits of Soy - Soybeans provide high-quality protein, which is easily digestible and has a similar amino acid profile to animal proteins, making it a complete protein source [2]. - Soy protein contains 18 types of amino acids and is rich in lysine, complementing the deficiencies found in cereal proteins [2]. - Special components in soy, such as isoflavones and saponins, contribute to various health benefits, including cholesterol reduction and antioxidant properties [2]. Group 2: Recommendations for Kidney Patients - Kidney patients should adopt a "high-quality low-protein" dietary strategy, allowing for the scientific consumption of soy and soy products to meet protein needs while reducing metabolic burden [3]. - It is crucial to distinguish between soybeans (yellow, black, and green beans) and other legumes, as only the former contain high-quality protein, while others like red beans and mung beans are considered inferior and should be limited [4]. Group 3: Suitable Soy Products - Among the various soy products, tofu and soy milk are recommended for kidney patients, while processed products high in salt and oil, such as fried tofu skin, should be avoided [5]. - Patients should ensure that the soy products they purchase are made from soybeans, particularly yellow soybeans, to maximize health benefits [5].