The link between diet and obesity and the principles of scientific weight loss

**(III) Diet and Obesity**

We've already covered a lot about "diet and obesity" before; below, we'll mainly discuss the fattening effects of certain foods.

1. High-sugar foods and obesity

The carbohydrates mentioned earlier are composed of carbon, hydrogen, and oxygen, with the hydrogen-to-oxygen ratio being the same as that of water, hence they are also called carbohydrates. Carbohydrates constitute a large family of nutrients. Based on their structure, they can be divided into monosaccharides, disaccharides, and polysaccharides. Monosaccharides and disaccharides are easily absorbed and broken down by the body; polysaccharides, mainly starch, must be continuously broken down before absorption and remain in the digestive tract for a longer time. Insulin secretion is slow, so blood sugar levels do not rise or fall sharply. The high-sugar foods discussed here refer to foods with added pure sugar. Common pure sugars in daily life include white sugar, brown sugar, and glucose, which are monosaccharides and disaccharides. These sugars are easily absorbed, rapidly entering the bloodstream and raising blood sugar levels, increasing insulin secretion. The rapid and large secretion of insulin then causes blood sugar to drop, leading to hunger. This necessitates eating to satisfy hunger, creating a vicious cycle. High-sugar foods contain a large amount of energy and encourage overeating, thus causing weight gain.

2. High-fat foods and obesity

Edible fats mainly refer to various vegetable oils and animal fats. Foods rich in fat are generally fragrant, have a good texture and taste, and can increase appetite, but have a poor immediate satiety effect. Moreover, fat has a high caloric value, more than twice that of carbohydrates or proteins. Therefore, high-fat foods can greatly increase the body's energy intake. Epidemiological data confirms that high-fat foods can induce obesity, while low-fat foods can reduce the occurrence of obesity. Some people, fearing weight gain, avoid animal fats and thus eliminate all animal products, but increase their intake of vegetable oils. In fact, in terms of energy production, animal fats and vegetable oils produce equal amounts of energy, which is one of the reasons why some obese people are still overweight even though they don't eat meat. While reducing the intake of animal fats, we should not increase the intake of vegetable oils. In addition, some hidden fats in food are often overlooked. Various foods contain different amounts of fat, and plant-based foods such as peanuts, soybeans, and walnuts are particularly rich in oils. Both animal and plant foods contain a certain amount of fat. For example, 100 grams of walnuts contain 50 grams of oil, and 100 grams of meat contain 30 grams of oil. Only grains, vegetables, and fruits contain relatively little fat.

3. Fiber and Obesity

Cellulose is a general term for a complex substance. It is generally considered to be the residual portion of plants that cannot be hydrolyzed by human digestive enzymes. Cellulose has no nutritional value for the human body, yet it is essential for human health. Cellulose plays an irreplaceable role in the normal physiological function of the gastrointestinal tract and in the prevention of many diseases. Therefore, it is considered the seventh essential nutrient by nutritionists. The relationship between cellulose and obesity is mainly manifested in: ① satisfying satiety; ② preventing the absorption of substances; ③ acting as a natural laxative. Animal foods and vegetable oils do not contain cellulose; only plant foods contain cellulose, such as whole grains, vegetables, and fruits. Therefore, eating more whole rice, whole flour, cereals, vegetables, and fruits can provide sufficient cellulose and effectively prevent obesity.

**(IV) Scientific Weight Loss**

1. What should you lose when you're trying to lose weight?

As mentioned earlier, obesity is caused by excess fat, so weight loss should undoubtedly focus on reducing fat. However, it's not that simple. No weight loss method can reduce fat without reducing lean body mass. In other words, both fat and lean body mass must be reduced simultaneously; the key is to determine their respective proportions. The scientifically sound method is one that reduces the most fat while minimizing lean body mass loss. Numerous international studies have shown that this method results in a weight loss of approximately 1 kilogram per month. Therefore, dieters should aim for this pace to ensure maximum fat reduction and minimal lean body mass loss.

2. Weight loss and slimming

Weight loss and weight loss are two different concepts. Weight loss refers to reducing body weight, which, as mentioned earlier, includes lean body mass and fat mass. Weight loss means reducing the weight that includes both fat and lean body mass. Generally speaking, people who want to lose weight are simply reducing their body weight; whether they lose fat or lean body mass, or more or less of each, is irrelevant. Broadly speaking, weight loss is about reducing fat. Strictly speaking, weight loss should be about reducing more fat and less lean body mass. Sometimes, weight loss is necessary for certain reasons, such as for athletes in some sports who are divided into different weight classes. Exceeding the specified weight disqualifies them from competing in that class, directly affecting their performance. Therefore, in certain specific situations, weight loss is very necessary. However, it should be remembered that weight loss is just weight loss; it absolutely does not achieve the effect of weight loss. Therefore, obese people should never use weight loss methods to lose weight, otherwise, not only will they not lose weight, but it will also harm their health.

3. Why can't diarrhea help with weight loss?

Many weight-loss drugs or products do indeed have a weight-loss effect, creating the illusion for some people that they can help them lose weight. However, after a while, their true nature is revealed. These weight-loss drugs or products are actually laxatives. After taking them, bowel movements increase, and weight decreases, making one appear thinner, but fat is not reduced. Relying on this method of dehydration to lose weight actually only results in the loss of lean body mass, so physical strength quickly declines, and most people cannot maintain it. Such methods are unscientific and harmful to the body.

4. What constitutes true weight loss?

A scientific weight loss method targets the causes of obesity, achieving a balance between calorie intake and expenditure. The principle is simple: if calorie intake exceeds calorie expenditure, a person gains weight; if calorie intake is less than calorie expenditure, a person loses weight. Because of differences in gender, age, and occupation (work level), individual calorie requirements vary. Therefore, obese individuals should develop a specific weight loss plan based on their individual circumstances. The "dietary weight loss method" introduced in this book achieves weight loss by controlling calorie intake. Individuals calculate their calorie requirements based on their gender, age, and work level, and then subtract a certain amount from these requirements based on their degree of obesity to determine the appropriate calorie intake for weight loss. Specific methods will be detailed later, and corresponding calorie meal plans can be selected. Using this method, the body gradually burns excess fat with minimal loss of lean body mass, making the weight loss effect reliable and effective. After a period of consistent use, weight will decrease and reach a healthy range, with the majority of the weight loss being fat, thus achieving true weight loss.

5. Avoid common misconceptions about weight loss.

In recent years, due to improved living standards and working conditions, the number of obese people has increased significantly. People are eager to look good and are increasingly aware of the dangers of obesity, so many are eager to lose weight. In this context, weight loss clinics have sprung up, and weight loss drugs and foods have proliferated, with massive advertising campaigns that have greatly misled those lacking scientific knowledge about weight loss. Many dieters rely on drugs in their eagerness for quick results, only to waste money. There is absolutely no magic bullet for weight loss, and there may never be one. People who rely on drugs to lose weight lack scientific knowledge and are simply trying to find a way out. Failing to address the root causes of obesity will inevitably lead to failure. Obesity doesn't develop overnight, and becoming slim in a short time is impossible. Untruthful advertising is simply deceptive. Therefore, we urge obese individuals to use scientific weight loss methods and avoid falling into common weight loss pitfalls.