Group 1 - The core idea emphasizes that effective weight management is not solely about reducing food intake but rather about adopting a scientific approach to diet [1] Group 2 - Breakfast is recommended to be consumed before 8:00 AM, as insulin sensitivity is higher in the morning, leading to better energy conversion from carbohydrates [2] - A 12-week study indicates that those who eat breakfast earlier (6:30-7:00 AM) lose more weight compared to those who eat later (7:00-9:00 AM) [2] Group 3 - Lunch should ideally be eaten between 12:30 PM and 1:30 PM; late lunch eaters experience a 35% reduction in weight loss effectiveness under the same caloric intake [3] - Observational studies show that individuals who habitually eat lunch after 2:00 PM tend to have higher BMI and waist circumference [3] Group 4 - Dinner is best scheduled between 6:00 PM and 7:00 PM, with a maximum cutoff at 8:00 PM, as insulin sensitivity decreases after 7:00 PM, leading to higher chances of fat storage [4] Group 5 - The ideal eating sequence is soup → vegetables → protein → carbohydrates [5] Group 6 - Soup should be low-calorie and low-fat; vegetables are low in calories and fats while rich in dietary fiber, minerals, and vitamins, enhancing satiety [6] - Protein sources such as meat, beans, dairy, and eggs provide sufficient satiety [7] - Consuming carbohydrates last helps in controlling their intake [8]

Hydration - It is essential to drink water regularly and consume water-rich foods to maintain hydration during high temperatures. The amount of water intake should be based on sweat loss, temperature, and activity level [1] - Sweet beverages do not provide necessary electrolytes like sodium and potassium, making options like fruits, vegetables, nutritious porridge, soup, and lightly salted water better choices for hydration [1] Salt Supplementation - Sodium and potassium are lost through sweat, so it is important not to overly restrict salt intake in hot conditions. Light saltwater is recommended for replenishment [2] - Dietary sources should be prioritized for salt intake, with a variety of soups suggested to enhance daily salt consumption. In cases of high sweat loss, electrolyte-rich beverages may be necessary [2] Increased Vegetable and Fruit Intake - The need for vitamins B1, B2, C, and β-carotene increases in high temperatures, making it important to consume more fruits and vegetables to replenish lost nutrients [3] - Daily recommendations include at least 500g of vegetables and 400g of fruits, focusing on potassium and vitamin-rich options [3] Quality Protein Intake - Protein requirements slightly increase in hot weather, with a recommended energy contribution of 12%-15% from protein, half of which should be high-quality sources [4] - Foods rich in quality protein such as fish, shrimp, eggs, dairy, and lean meats should be included, with specific daily intake recommendations for dairy and soy products [4] Carbohydrate Consumption - Carbohydrates are a vital energy source, and it is advisable to choose complex carbohydrates like whole grain bread and brown rice to provide sustained energy without causing blood sugar spikes [5] Appetite Stimulation - Due to reduced digestive secretions in high temperatures, meals should be visually appealing and varied to stimulate appetite. Light soups before meals can help enhance digestion and appetite [6][7] - Cold dishes and small amounts of cold drinks can also aid in appetite stimulation, but should be consumed in moderation to avoid gastrointestinal discomfort [7] Food Safety - High temperatures accelerate food spoilage and bacterial growth, necessitating strict food hygiene practices. Freshly prepared foods should be prioritized, and stored foods must be checked for quality before consumption [8]