What does it mean that eating meat does not get fat? A video titled “The culprit leading to obesity turned out to be it's” tells us the real cause of obesity. It’s no wonder that there’s an instant search.
What causes fat in the end? You eat too much carbohydrates and sugar!
Vol.15 These Things You Need to Know About Weight Loss - The Cause of Obesity
Take a look at the key points of these diets in the video:
Low-fat diet to lose weight
Maybe you're still drinking skimmed milk, using a fat-free salad dressing, but in fact fat won't make you gain weight. In fact, studies have shown that low-fat diets have little effect on weight loss and disease prevention.
Carbohydrates are the culprit
And the fine carbs you use to replace fat are the culprits!
Carbohydrates make you fatter
To understand why fat is good for your health, you need to know what happens when the water enters the body.
Saliva breaks down carbohydrates
When you eat a piece of toast, your saliva will immediately break it down into sugar. These sugars will instantly wake up insulin. It will tell the body to put this energy into the blood system, fat cells and other places, and the ups and downs of blood sugar will make you Fast hunger, and intake more.
Fat digestion is much slower
In contrast to fat, diarrhea is completely different from digestion. The process of fat digestion is completely different from that of carbon. Saliva cannot decompose it, nor can it be completely digested by stomach acid, but is instead decomposed by bile from the liver of your small intestine. This occurs late in the entire digestion process, so The process of fat digestion is much slower. Different types of fats react differently to hormones. Unlike carbohydrates, the digestion of fats does not cause a strong reaction of insulin, and it is very important for health.
Unsaturated fat is more conducive to weight loss and health
Monounsaturated fats are common in olive oil and avocado
Monounsaturated fats are commonly found in olive oil and avocado. These good fats can help reduce inflammation and low-density lipoprotein cholesterol, which is called 'bad cholesterol' in the blood.
Sunflower seeds, walnuts, and polyunsaturated fats in fish are also very healthy
The polyunsaturated fats in sunflower seeds, walnuts, and fish are also very beneficial to health. For example, cod liver oil contains an ingredient called omega-3 fatty acids, which can stabilize blood pressure and increase high-density lipoprotein. Cholesterol can also prevent heart disease.
Replaces a small portion of saturated fats in the diet with unsaturated fats
Saturated fats in red meat and dairy products are another matter. It has been found that replacing only a small portion of saturated fat in a diet with unsaturated fat can reduce death, heart disease, and many brains. The risk of degenerative diseases.
Whole milk is healthier than skim milk
It has also been found that whole milk is healthier than skim milk. Recent studies have shown that drinking whole milk is less risky for diabetes.
The Women's Health Association said that after tracking and surveying some low-fat diet women for eight years, they found that low-fat diet did not reduce the risk of breast cancer, colon cancer, or cardiovascular disease among participants.
Carbs still have to eat
In the carbon-fat debate, it was discovered in 2017 that dietary fat was completely unrelated to heart disease. In fact, this study also found that high-carbon diets can even increase the risk of death. So, if science tells us that fat is not It will make people gain weight, and it will not increase the risk of heart disease. High-carbon water may increase the risk of hunger and even death. Should we completely remove carbon from our daily diet? The answer is certainly not! Research shows that only Combining healthy fats with a balanced diet of complex carbohydrates is healthier.
How to diet to lose weight?
The researchers found that high-fiber diets that do not contain fine grains, red meats, and sugar can effectively control weight, so what should you eat? The good news is that you can find many foods rich in healthy fats and complex carbohydrates. Fat is commonly found in fish, olives, nuts, and melon seeds.
Then your plate can also hold some healthy carbohydrates, although you still need to avoid delicate carbon, such as white rice and bread. But sweet potatoes, apples, and beans are different. This kind of food will not make the blood sugar suddenly rise. .
If you look at these, do you feel that you have some misunderstandings about your previous weight loss diet? What you do not eat meat, do not eat staple foods, milk and low fat, etc., do not help you lose weight. If you want to lose weight, not only can you not go hungry, but also diet Balance, carbohydrates, fats, protein, fruits and vegetables should be eaten. This is to recommend the most comprehensive weight loss diet recipes, according to the food, not hunger can also be thin:
Unsaturated fat
As mentioned above, to eat healthy fats, eat more fish, nuts, use olive oil, eat more avocado. If you like butter, but want to lose weight, try avocado instead of butter. The taste is just as good!
protein
Protein is an important raw material for building and repairing the body. Everyday diet needs protein supplementation. Especially if you plan to gain muscle gains through fitness, you will need more protein.
High-protein foods are: All kinds of lean meat (white meat), eggs, milk, fish, beans, cereals.
High-fiber carbohydrates
Carbohydrates can guarantee our body's energy, so we must not eat, even if you are trying to lose weight. If you do not gain weight, you must try to eat high-fiber carbohydrates.
Fiber-rich vegetables, beans, low GI fruits, and whole grains, these foods have little effect on insulin levels. Low-carbohydrate foods are foods that favor whole grains. Whole grain fiber is intact, carbohydrates are absorbed. Not too fast, helps control blood sugar, increases feelings of fullness, and slows down the appearance of hunger. For example, coarse grains, corn, oats, etc., are all high fiber, low GI staple foods. There is also the sweet potato mentioned above. Classes, can be used as a daily supplement for healthy carbohydrates.
vegetables
Vegetables are not taboo for weight loss, it is best to eat more than three kinds of vegetables a day, but eating is more important, as cold as possible boiled, less stir fry and fry, develop healthy eating habits.
fruit
Although fruit can be supplemented with rich vitamins, it is good for health, but it is very easy to gain weight if you eat fruits with high polysaccharide content. Most of the fruit's calories come from sugar. Some fruits with high sugar content, such as durian, have even more calories than potatoes. Therefore, in weight loss you still have to choose fruits with lower sugar content, and do not eat fruits after 6pm.
Fruits with lower sugar content: grapefruit, orange, apple, cherry, kiwi, strawberry, cherry, yacon, lemon and so on.
The higher sugar content fruits are: durian, mango, pineapple, cantaloupe, banana, grape, etc.
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