Dietary weight loss keywords: The secrets of fat, sugar, and water

Key words in diet-based weight loss

Keyword 1: Fat

Although fat is a major cause of obesity and is increasingly gaining notoriety, it remains an important source of energy for the body. Weight loss should not solely rely on controlling fat intake; rather, the focus should be on controlling total calorie intake.

And ensure a balanced diet.

However, we must be selective about the fats we consume. Some nuts and seeds contain essential fatty acids that can help with weight loss, lower cholesterol, strengthen the immune system, moisturize the body, and even help break down other fats in the body.

These essential fatty acids cannot be synthesized by the human body and can only be obtained from food, such as flaxseeds, sunflower seeds, pumpkin seeds, and fish.

Animal fats are rich in saturated fat, which is difficult for our bodies to digest. High-saturated-fat foods can raise blood pressure and cholesterol, affect blood sugar levels, and lead to weight gain and mood swings. Because they are difficult to break down, they are easily stored as fat globules, causing the body to become increasingly obese.

Margarine and some pastry fats contain a substance called hydrogenated lipids, such as those found in potato chips, candy, ice cream, and puff pastries. This substance can be converted into more harmful trans fatty acids, affecting metabolism and the breakdown of essential fatty acids, causing weight gain, increasing the level of harmful cholesterol in the body, and reducing beneficial cholesterol.

Of all the nutrients we consume, if fat exceeds a certain amount, it will be stored in various parts of our body, leading to obesity. Therefore, in general, increased fat content is directly proportional to the degree of obesity, and fat produces more than twice the calories of carbohydrates. Thus, we must eliminate excess fat from our bodies; this is the core of any weight loss plan.

Tips

★ B vitamins and niacin help the body convert fat into energy; without them, fat will simply accumulate in the body.

★ Avoid diets with more than 25% fat content.

Keyword 2: Carbohydrates

Carbohydrates often exist in food in the form of starch, and also include glucose, sucrose, and fiber, making them the body's primary source of energy. Many people on weight loss programs strongly resist carbohydrate-rich foods, but this is actually detrimental to health. Adequate carbohydrate intake is necessary because it helps maintain normal bodily functions. We will later recommend a food pyramid, with carbohydrate-rich grains at its base.

Carbohydrates contain a variety of sugars. From the perspective of my country's dietary structure, the sugars in these foods are sufficient to supply the daily energy needs of the human body, and it is unnecessary to obtain them from high-sugar snacks and beverages.

Healthy carbohydrates are found in whole grains, cereals, rice, and fruits and vegetables. Refined carbohydrates, however, are mostly simple sugars and offer little benefit to the body. Examples include cakes, cookies, candies, and foods made with refined flour. These provide no additional benefit beyond calories. Once in the bloodstream, they can cause blood sugar imbalances and sugar cravings, and excess unhealthy carbohydrate residue is stored in the body as fat.

Carbohydrates should be limited to 40%–50% of total calories. Those trying to lose weight should primarily consume grains and avoid simple sugars such as sucrose, maltose, fructose, and candied fruit, which are prone to causing fat accumulation. Grains, especially whole grains, are rich in dietary fiber, which promotes a feeling of fullness and slows down the rate of digestion and absorption.

Keyword 3: Protein

The amount of protein an adult needs daily is related to body weight, approximately 1.5 to 2 grams per kilogram of body weight. Protein forms the framework and is a major component of human tissues and organs, playing a vital role in human life activities.

Generally speaking, protein content is not directly related to obesity, because protein does not directly convert into fat. However, excessive protein intake will burden the body. The body cannot store protein, and excess protein must be excreted through the kidneys, taking away minerals in the process.

Especially for people with weak digestive systems, the protein in red meat is particularly difficult for the body to absorb. Too much animal protein can easily acidify the body's environment, causing excessive burden on liver function, intestinal discomfort, constipation, and other problems.

Plant proteins are easier to break down in the body. Combining legumes and grains provides complete protein that is easy to digest and promotes metabolism.

Therefore, to absorb protein, it is best to choose plant-based protein, which is easier to absorb and digest without causing a burden.

Keyword: tetrasaccharide

According to our dietary structure, we have already absorbed enough sugar when we consume carbohydrates. If we consume more, the excess sugar cannot be consumed in time and will be converted into triglycerides and cholesterol in the body, or directly converted into fat and accumulated in the body. Under normal circumstances, the amount converted into fat is much greater than the other forms. Over time, this will lead to weight gain, increased blood pressure, and increased burden on the heart and lungs. Some sugar is stored in the liver, resulting in fatty liver.

Our strong craving for sugar sometimes stems from its ability to make us feel good, as it provides the body with serotonin and norepinephrine.

Tips

★Food hygiene regulations in many countries require manufacturers to list the weight of food ingredients on the outer packaging. If sugar content is among the top three ingredients, it indicates that the sugar content is too high.

★Note that sugar may appear in other forms, such as sucrose, fructose, and various syrups.

When sugars enter the bloodstream, they quickly increase serotonin levels, which in turn causes a significant increase in insulin levels. Insulin is rapidly broken down, leading to a simultaneous decrease in both blood sugar and serotonin concentrations. This can easily cause an imbalance between insulin and blood sugar levels, making the body crave more sugar for pleasure, creating a vicious cycle.

Meanwhile, excessive sugar intake (or possibly excessive carbohydrate intake leading to an excess of sugar) causes insulin to increase in quantity to break down sugars, eventually rendering it ineffective. This results in an imbalance between blood sugar and insulin, leading to an increased craving for sugar. Excess sugar causes the body to reject glucose, which is then directly converted into fat, resulting in weight gain.

Keywords: Five Waters

The importance of water seems self-evident. Besides quenching thirst without adding heat, water also cleanses and purifies our bodies.

See how water is cleverly incorporated into a daily slimming plan.

Early morning: Drink a glass of warm water to cleanse your stomach and intestines.

Drinking a large glass of warm water first thing in the morning, before having a hearty breakfast, helps promote bowel movements, inducing a bowel movement and giving your large intestine a thorough cleanse, thus reducing belly fat. Many celebrities have adopted this water-drinking fitness method, and it has a very high success rate for weight loss.

Lunchtime: Drink water before meals to reduce food intake

Try drinking a glass of water before each meal. This will help fill your stomach and reduce the amount of food you eat, and it will also replenish the water your body needs and speed up your metabolism.

Afternoon tea time: Smell the flowers and avoid snacks

Teatime is here, and my appetite kicks in again. I pull out my snacks-chips, cookies, soda-all fattening treats. An afternoon tea can easily have more calories than a lunch. Try spraying some floral-scented mist around your workspace; the aroma can help suppress your appetite.

Spray preparation: Add 1 drop of rose oil to 10 ml of anhydrous alcohol, spray towards the ceiling to fill the room with the fragrance, and take a deep breath.

Dinner time: Lose weight by drinking water for a month

Dieting by only drinking water is unhealthy. The correct way to lose weight by drinking water is to consume protein and vegetables. Therefore, each meal should be mainly vegetables, which are low in calories and will not cause bloating. You should also chew slowly.