The Obesity is a major epidemic phenomenon in modern society. As people's living material conditions become more and more abundant, more and more people are deeply troubled by obesity. There are also more and more cases of chronic diseases related to obesity, such as hypertension, hyperglycemia, hyperlipidemia, diabetes and so on. People are also gradually realizing the need to control their weight and lose weight. Some people have made great efforts to lose weight, but their weight is still stubbornly maintained. Even if they drop for a short time, they will rebound to the previous weight or even heavier soon, which is very frustrating. If you want to lose weight for a long time, you first need to understand why we are obese.
Common sense now believes that obesity is caused by consuming more calories than expending, so the remaining calories are stored in fat. Conversely, if you consume fewer calories than you burn, your body will use fat for energy, resulting in weight loss.
This theory is borrowed from the first law of physical thermodynamics, which states that in an independent system, energy is neither created nor lost out of thin air. There is no problem with this theory itself, it is very correct.
Therefore, many people try to lose weight by eating less and moving more to create a calorie deficit, such as strict control of calories at each meal, how long they must exercise every day, how many calories they consume, and so on. However, the weight loss effect is not ideal. It may be effective in the short term, but over time, the weight will easily rebound.
The Obesity Code. Bystanders will accuse the person of lacking perseverance, perseverance, and failure to achieve poor weight loss and weight rebound.
But is it really just a failure to lose weight due to personal reasons such as lack of perseverance and persistence?
IT MAY BE WRONG TO EAT LESS AND MOVE MORE:-
The traditional view is that obesity is caused by an imbalance between energy intake and expenditure, so fat mass can be calculated with a simple formula:
Calorie intake - calorie expenditure = body fat mass
Therefore, the traditional view is that eating less and moving more, that is, reducing calorie intake
and increasing calorie consumption can lead to weight loss. But this view is based on several false assumptions:
False Assumption:-
False Assumption 1:
Energy intake and energy expenditure are independent. In fact, the body will respond to the changing environment by changing itself, that is, the body's calorie consumption will change with the change of calorie intake, that is, calorie intake increases, calorie consumption increases; calorie intake decreases, calorie consumption also decreased.
False Assumption 2:
Basal metabolism is stable. When people calculate calorie consumption, they calculate how many years old calories are consumed by exercise, and add the calories of basal metabolism to the total calories consumed. But human calorie consumption is a very complex process. There are five main parts of human energy consumption, namely basal metabolism, food thermogenesis, non-exercise thermogenesis, excessive oxygen consumption after exercise and exercise consumption. Basal metabolism is the calories consumed to maintain life; food thermogenesis is the calories we consume in the process of digesting and absorbing food; non-exercise thermogenesis is the calories consumed by doing housework, work, walking, etc. in life without deliberate exercise; Oxygen consumption is the calorie consumption when the body's high metabolic level will be maintained for a period of time after strenuous exercise; exercise consumption is the calorie consumption by the exercise itself. Exercise expenditure is easier to calculate, but is only part of total caloric expenditure. And it has been proved in the experiment that the total calories consumed by the body fluctuates greatly and is affected by many factors.
Hypothesis 3:
We can consciously control caloric intake. In fact, our desire to eat or not to eat is influenced by hormones. It’s easy to overeat when the body wants us to take in more calories, and it’s very difficult to control with perseverance alone, and it’s hard to last.
Hypothesis 4:
Fat storage is unregulated, and as long as calorie intake exceeds calorie expenditure, the excess calories become fat. Scientists have discovered multiple hormonal channels through which the body regulates fat growth, which is influenced by hormones, not calories.
Assume that different foods with 5:1 joules have the same effect on lipogenesis. The question is do all the calories add fat? Does 1 joule of olive oil and 1 joule of sugar have the same effect on body fat? The Obesity Code.
Obesity is actually an energy distribution problem, that is, whether excess calories are converted into fat or increase the body's calorie expenditure.
In 1950, a diet experiment was done in the United States. The experimenters were divided into two groups. One group was on a low-calorie diet, and the calories were reduced by half, and the other group was on a normal diet. The results showed that after several months of low-calorie diet, the strength, heart rate, average body temperature, endurance, blood pressure and other indicators of the experimenter showed a significant decline, that is, the basal metabolism decreased significantly, and it has seriously affected the normal life of the experimenter. , such as easy fatigue, lack of concentration, often feeling cold, overeating after the experiment, etc.
In the early 1990s, the United States again conducted a seven-year large-scale diet research experiment, in which the daily calorie intake of the experimenters in the eat less and more exercise group was only 80% of the original, and the amount of exercise increased by 14%. But it was found that the group lost a lot of weight in the first year, but began to regain weight by the second year, and by the end of the study, there was no significant difference in weight between the two groups.
The reason is that when calorie intake is reduced, the body's priority response is to reduce calorie consumption, so that calorie intake and consumption can be balanced again to adapt to the new environment. Just relying on eating less and moving more to lose weight is generally effective, and it is difficult to persist for a long time.
So what exactly causes obesity? How can we control our weight scientifically and for a long time?
When scientists study diabetes and insulin, they found a rule that insulin and adipogenesis are positively correlated, that is, the higher the insulin level in the body, the more likely the person is to be obese, whereas the lower the insulin level, the less likely to become obese. The exact mechanism of action is not fully understood, but it is clear that the key to obesity is not caloric balance, but hormone balance.
Insulin is like a knob that controls body fat content. When insulin levels are high, the body fat content is set high, and the body uses various methods to gain fat. Conversely, when insulin levels are low, the body fat setting is low, and excess fat is easily metabolized. The most critical question in the treatment of obesity is how to lower insulin levels.
And obesity was also found to be time-dependent. The longer you are obese, the more difficult it is to lose weight. This is because the insulin level remains high for a long time, and the insulin resistance of cells becomes more and more serious (mainly, the liver and muscles continue to be stimulated by a certain amount of insulin, and the effect of absorbing glucose to synthesize glycogen becomes worse), and the body will secrete more in order to lower blood sugar. of insulin. Over and over again, forming a vicious cycle.
Type 2 diabetes is caused by insulin resistance. Although the insulin level in the body is high, the blood sugar level cannot be lowered.
There are currently two main factors that stimulate insulin secretion, one is stress and the other is diet.
CAN TOO MUCH STRESS MAKE YOU FAT?:-
When people are in a stressful environment, the body will secrete cortisol, which can promote the decomposition and utilization of glucose, increase the blood sugar level, quickly provide energy for the muscles, and improve the body's exercise ability, mainly in the face of enemies, beasts and other dangers. Easy to fight or flee. In modern society, people have been under pressure from society, not life-threatening pressure, but the body continues to secrete cortisol, resulting in high blood sugar levels, and insulin levels to lower blood sugar are also rising.
WHAT TO EAT IS ALSO REQUIRE ATTENSION:-
When it comes to food, people must think of carbohydrates to gain weight, such as rice, noodles. If you want to lose weight, you have to eat less staple food and less carbohydrates. However, in East Asia, carbohydrates account for a large proportion, and there are no symptoms of obesity, but in the past ten years, the number of obese people has begun to increase.
In-depth research has found that natural foods rich in carbohydrates do not actually make us fat, but refined carbohydrates that make us fat. For example, flour, which was previously ground with a stone mill, is thick but nutritious. The refined flour is purified to remove dietary fiber, protein and other substances, and the remaining carbohydrates can be quickly digested and absorbed by the human body, and the glycemic index is significantly improved. Similar to this are desserts, cakes, cookies and other foods that have added a lot of sugar.
In addition to carbohydrate-rich foods, other foods, such as protein, can also boost insulin secretion.
This is because after food enters the stomach, the stomach secretes a type of incretin hormone, which also promotes insulin secretion. This also explains how fatty acids and amino acids promote insulin secretion. Not just carbohydrates, but all foods stimulate insulin secretion.
Because of the incretin effect, the experiment also found that whey protein can increase the insulin level in the body, which is higher than the insulin level after consuming whole wheat bread, which is why muscle building and fat loss cannot be carried out at the same time in fitness.
But incretin also has the benefit of increasing the feeling of fullness and making people not want to eat anymore. Losing weight has an easy-to-understand but many overlooked trick: don't eat if you're not hungry.
In this way we can draw a theoretical system of obesity:-
Similar to glucose, fructose is also a monosaccharide, but it does not cause an increase in blood sugar levels and can only be metabolized in the liver. Cells such as muscles and brains cannot directly use fructose to generate energy. Sweeter than glucose, it is often added to foods as a sweetener. The principle of fructose-induced insulin resistance is that fructose can only be decomposed and metabolized in the liver, crowding out the liver's original glucose-processing resources, reducing the liver's ability to process glucose and resulting in insulin resistance.
After the principle of obesity is clear, WHAT SHOULD WE DO:-
First of all, it is necessary to explain that natural food itself is harmless to the human body, and it is processed food that is harmful to the body. As our bodies adapt to natural foods, the various nutrients in the body remain in balance. Refined, processed foods contain only one specific nutrient, completely disrupting this balance.
WE CAN START FROM TWO ASPECTS: WHAT TO EAT AND WHEN TO EAT
WHAT TO EAT:-
- reduce excess sugar intake, especially added sugar;
- reduce the intake of refined grains;
- Moderate intake of protein;
- Increase natural fat intake. Among the three major nutrients, fat has the least stimulation to insulin, such as olive oil, butter, nuts, butter, lard, etc.;
- Increase the intake of dietary fiber and vinegar. It should be noted that although vegetables and fruits are good for the body, eating more vegetables and fruits will not make people lose weight, but to replace those unhealthy foods with vegetables and fruits, the focus is on replacement rather than increase.
WHEN TO EAT:-
To break the vicious cycle of high insulin levels and insulin resistance, a fasting approach can be employed, where you do not eat anything for a certain period of time and only drink water, tea or coffee. Insulin secretion is reduced during fasting because glucose in the blood cannot be obtained from food and can only be provided by glycogenolysis. After the glycogen is broken down, it relies on the breakdown of fat for energy.
Light fasting:-
Conclusion:-
- Remove all visible fat from meat or skin of poultry before cooking and discard remaining fat after cooking.
- Try low-fat cooking methods such as steaming, stewing, blanching, blanching, or sautéing with less oil.
- Using cornstarch with water or a clear soup made from low-fat ingredients can reduce the amount of oil used in cooking.
- Choose healthy vegetable oils and avoid animal fats such as tallow and lard. Although vegetable oils and animal fats contain the same amount of calories, animal fats contain a lot of saturated fat, which can increase blood cholesterol levels and increase the risk of cardiovascular disease.
- Skim all fat and oil from the surface of the soup.
- When dining out:-
- Cream soup is high in fat, and you can choose vegetable soup or clear soup for meals.
- Drink soup and eat vegetables first, as this will increase satiety and reduce overeating of meat and grains.
- Cut back on sauces that contain a lot of fat, such as gravy and white sauces made from cream.
- Reduce the consumption of fatty meat, poultry skins and organ meats and other foods containing animal fat and cholesterol.
- Pay attention to the amount of meat provided by restaurants, which can sometimes be too much. The average adult needs only five to eight taels of meat (and its substitutes, including poultry, seafood and eggs) per day.
- Cut down on fried rice or noodles, and also cut down on meat or grains with gravy or animal fat sauces.
- Choose unsweetened beverages to reduce sugar and calorie intake.
- Reduce the use of soy sauce, salad dressing, tomato sauce and chili sauce as they add calories and fat to food.
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