Chen Junxu, a doctor of natural medicine, came here in summer, and many people want to lose weight. But why do some people get fat easily, and some people can't get fat even after eating? How to eat easy-to-fat physique? Recently, many people have asked me about losing weight. Actually, losing weight is easy. Some people are obese, and eating a little will make them fat; Others eat a lot but are not fat. Some people think it's unfair, but it's actually because you have excellent genes that you are obese. Excellent genes were often starved in ancient times, such as locusts crossing the border, wars and so on. Who is more likely to survive in this poor age? That is, people who are overweight can survive by eating a little; And people who eat six bowls of rice a day and have a great demand for food are likely to have starved to death. Therefore, due to long-term natural elimination, many modern people who have survived to this day have this excellent gene. However, in the affluent modern society, the problem is not food shortage, but food surplus rather than lack. Too much food can easily lead to obesity. People with good digestion and absorption and easy storage of fat and fat have high efficiency, good digestion and energy storage capacity. As long as they eat a little, they can meet the needs of daily life. People who don't eat fat often have indigestion or burn energy quickly, so they need to eat a lot to get enough calories. Therefore, obese people don't have to eat too much like ordinary people, otherwise the body will convert excess calories into fat and store it in the body for later use. In fact, people who are prone to obesity should be happy, because this is an excellent gene left by your ancestors, so that you can endure hunger; Only modern times pay more attention to this advantage, because eating more can easily lead to obesity. Avoid the "little fat man development plan" key point: you can't raise your child too fat. You can be nutritious, but you can't be puffy and overweight, because human fat cells are determined when you are young and grow up. If you were a little fat in primary school, you will probably be fat in adulthood; On the other hand, if you are normal as a child, it is easier to lose weight even if you are fat when you grow up. How to lose weight? First of all, do you have any excellent hunger-tolerant genes? If so, you should eat less than others. The so-called less is not to eat malnutrition, but to eat foods with high nutrition, such as starch and coarse grains. protein can eat lean meat, tofu, dried beans and nuts; Choose organic growers for vegetables and fruits. Fertilizer has no nutrition and tastes bad. Compared with these nutrient-intensive foods (NDF), it is junk food, such as hamburgers, fried chicken, doughnuts, cakes, biscuits, bread and so on. Take bread as an example, it is made of white flour and its nutritional density is not high. In addition, starch is easy to make people fat, and wheat is the most easy to make people fat, allergic and unstable in blood sugar. Recently, my relatives, friends and nutritionists have lost weight after implementing the "wheat-free diet", especially the waist fat. First, according to the metabolic model, choose and pay attention to the types of food and the proportion of food should be correct. I finished my eighth book, Physical Examination, and then what? "Also mentioned that food quartering (vegetable 1/4, fruit 1/4, starch 1/4, protein 1/4) is very important! And for diabetics, people with unstable blood sugar, or people who are afraid of obesity, I suggest implementing the "enhanced version of food quartering", that is, reducing the original starch from 1/4 to 1/8, strictly eating starch with low glycemic index, and filling the rest space with vegetables and good oil. In my classification, bananas, pumpkins, carrots, sweet potatoes and corn all belong to starch; Vegetables are leafy vegetables, including vegetables on land, kelp and seaweed in the sea; Fruits with less sweetness and high fiber are better, such as guava, tomato and avocado. For sweeter fruits (such as litchi, longan, pineapple, cantaloupe), the proportion should be reduced. People who get fat easily should eat less carbohydrates, such as high-sugar drinks and starch, because it is the easiest to get fat. Some people will protest, fat calories are relatively high, why is starch easier to get fat? Although fat is high in calories, it is also easy to make people feel full and slow down the speed of gastric emptying. In addition to making people full and greasy, it will also slow down the digestion and absorption of food. Carbohydrates will make people want to eat again, so they will not eat; Protein is the least prone to gain weight, such as meat, bean products and eggs. Some people will disagree when they hear it, but I actually encourage eating meat, not eating it? In fact, from the perspective of archaeology and evolution, it is quite late for human beings to eat starchy food. According to archaeology, human history has been 2.6 million years, and it didn't enter the "farming age" until the recent 65.438+0.00 million years, while the previous 2.59 million years were the hunting age. People could not grow vegetables, rice and wheat, but only hunt and fish. Therefore, in the long evolutionary history of mankind, protein, fat and high-fiber fruits and vegetables are the staple foods. After the farming era, human beings learned to grow wheat and rice, but it was only in recent thousands of years that exquisite foods such as bread, biscuits, noodles, steamed stuffed buns and jiaozi were developed. Genetically speaking, human beings are OK for protein, but it is actually difficult for them to adapt to high starch. For example, the ancient Egyptians ate too much bread and starch, which seriously affected their health, including obesity, diabetes, cardiovascular diseases, metabolic syndrome and so on. , making the whole country's productivity and combat effectiveness decline. When they met the carnivorous Roman army, they soon perished. I'm not encouraging eating meat instead of eating it, but we should consider the metabolic tendency of human beings when choosing food. Some people belong to zebra type, so it is no problem to eat more starch; Some people are tiger-type, and eating too much starch will make them uncomfortable. There is almost no detection of metabolic patterns in Taiwan Province Province. Even in America, only a few scholars are doing it. Second, eat less, because this is an excellent gene, and you don't need to eat as much as the average person. People are unequal, so I don't agree with the mainstream nutrition that "adult men should consume 2800 calories and women 2500 calories a day". Everyone has different needs, because everyone has different tendency to metabolize calories, and even the same person has different needs for calories according to season, temperature, location and activities. For example, in Alaska, the weather is cold, so eating more is enough; In the Philippines and Malaysia, when the temperature is high, the heat loss will be reduced, and the food intake will of course be reduced. Don't look at the total calories, judge by fasting and satiety, whether to eat 7 points full or 5 points full, and feel for yourself; If you don't feel it, monitor your weight. According to your current food intake, you will get fat, so try to eat less. Eating less means not eating less of any of them, but reducing the proportion of food on average and still maintaining the "four-point system". Third, chew slowly. Some people's homes will be full of food at any time, and there is no limit to what they can eat. So many people don't know how to eat moderately. They eat snacks in addition to three meals, and they can't calculate the calorie and food ratio of snacks, even eating more than dinner. For this kind of people, there is a trick that can make you enjoy food without eating too much, and that is "eat slowly." "The so-called slow eating does not mean eating a running mat all day, but first putting the amount you want to eat on the plate, setting a food quartering method, and then not eating any other food. Chew slowly when eating, chew slowly, and spend half an hour savoring, which is equivalent to eating delicious food for half an hour. If you eat it all at once, it's easy to feel full and want to eat again. I only ate for five minutes, but actually I have eaten the whole dish. Why not eat slowly and enjoy it for 30 minutes? In addition, physiologically, it takes 15 minutes for the stomach to transmit satiety to the brain. Suppose you eat enough food in 15 minutes, but the satiety hasn't reached your brain, so you continue to eat, which exceeds your intake. By the time your brain feels full, it's too late, and you've already eaten too much! Take the buffet as an example. I eat like a pig as soon as I enter the restaurant, and I am bloated when I leave. This is because the stomach has a 15 minute delay. So remember when eating, no matter how much you eat, you won't feel anything for 15 minutes, and you won't feel full until 15 minutes later. So, don't eat too fast. Eat slowly. It doesn't matter if you want to chat and eat. Enjoy food for half an hour or even 1 hour, and you won't eat too much. Using the above three methods can reduce the fat that many people have been unable to lose successfully. Unfortunately, many people still eat diet meals, diet pills and exercise instead of doing so. In fact, exercise has little effect on losing weight, because the biggest problem is eating too much or storing too much fat before. Exercise can consume limited calories. The Complete Truth of Wheat also mentioned that many Americans exercise, but no matter how they exercise, they can't lose weight because they eat the wrong food. Exercise consumption is limited, but eating only a little wheat will store fat, and of course you can't lose weight successfully. It's not to discourage exercise, but to let everyone know that diet is more important than exercise! You don't need to calculate calories, you don't need to be afraid of fat and meat, but you should pay attention to the proportion of food. Eat less and take your time. It's not difficult to lose weight.