1, eating too much "oil" fat is a big taboo to lose weight, and in order to prevent obesity, it is necessary to avoid foods with high fat content. Eliminating high-fat foods means eating less oil, which is called "fat" in medicine. Vegetable oil and animal oil are both fats. Vegetable oil is pure fat, which is the main component of fat. Fat still exists in lean meat, viscera, eggs, milk, bean products and even grains. Some vegetables (such as edamame) also have a certain amount of fat. 2. Eating more carbohydrates 1g carbohydrates or 1g protein can only produce 4 kilocalories, while 1g fat can produce 9 kilocalories, so eating more fat is equivalent to eating more carbohydrates or protein. Vegetable oil contains more fat than the same weight of fat, because besides fat, fat also contains water, protein and fibrous tissue. Some people say: "I don't eat fat, I only eat vegetarian oil, which can avoid obesity." It is a misunderstanding in essence. Almost half of hard fruit foods such as melon seeds, peanuts, walnuts, pine nuts, hazelnuts and Xia Guo are fat. Some people like to eat these snacks, which is equivalent to eating a lot of fat. In some vegetarian restaurants, cooking oil is getting bigger and bigger, so it's better to sprinkle it on it. All kinds of vegetarian "boiled fish", "boiled meat" and "spicy crab" are essentially "boiled in oil", so it is impossible not to eat too much oil. Carbohydrates are digested in the intestine, converted into monosaccharides (glucose, fructose and galactose) and absorbed into the blood. Some of them are directly used by tissues to generate energy needed by human body, and some of them are stored in cells. If there is excess monosaccharide, it will become fat and be stored in the body. Foods containing carbohydrates include grains, beans, milk, fruits, dried fruits and vegetables. In the past, when the living standard was low, the non-staple food was poor. It is common for ordinary people to eat four or two kilograms of staple food at a meal. Now that the living standard has improved, the non-staple food is good, and it is not too much to eat four or two kilograms of staple food. Some people eat too many fruits, especially fruits with high sugar content (bananas, persimmons, grapes and lychees), which will also increase their carbohydrate intake. 3. Excessive protein protein is also an energy-producing substance. If you eat too much, you will consume more energy than your body needs, and fat will still be stored. Most foods containing protein are meat, eggs, milk, soybeans, grains, vegetables and fruits, and a small amount of protein. Protein-rich foods (meat, eggs, milk, soybeans) are all high in fat. If you eat too much fat, you will eat too much. Metabolites of protein will be excreted from the kidneys, and excessive consumption of protein will increase the burden on the kidneys. Metabolites that exceed the excretion capacity of the kidney will cause "azotemia" that is harmful to the body. 4. Snacks+Desserts Some people like to eat snacks and drink sweet drinks, especially when they are bored or eat too much while watching TV. There are almost all the components of carbohydrate, protein and fat in snacks. Eating snacks equals eating energy, and some snacks are still high in energy. For example, hard fruit foods contain more oil, bananas, pistachios, cashews, potato chips and puffed foods contain more starch, candies, dried fruits, preserved fruits and sweet drinks contain more sugar, and beef jerky and fish fillets contain more protein. If the generated energy cannot be consumed, it will be stored in the form of fat. 5. Drinking too much wine is a high-calorie drink. 1 g alcohol can produce 7 kilocalories, which is second only to that produced by fat. Although the alcohol content in beer is only about 3%, there is still 1 1% sugar, and the consumption of beer is much larger. The heat produced by a bottle of beer is equivalent to that produced by100g of grain. Drinking more wine means eating more food, and excess energy will be stored in the form of fat. Because our people's eating habits are mainly food, food is the main energy source, and the main component of food is starch, and the starch content in other foods is less. Eating too much food and reducing consumption will lead to obesity. The process of losing weight should be gradual and persistent, and you can't rush for success. Only when the energy intake is less than the consumption can the body mobilize its own fat and achieve the effect of losing weight. Moreover, losing weight is a comprehensive process. We should not only pay attention to the amount of food we eat, but also increase the amount of exercise appropriately, and we should not drink alcohol, so as to achieve the effect of losing weight. Therefore, if we only pay attention to reducing the intake of starch and ignore the intake of protein and fat, we can't achieve the effect of losing weight. In order to lose weight quickly, some people eat less or even no food, but only some fruits and vegetables, which is unattainable. Because the life activity of human body is to meet the energy demand of the body first, when the calorie intake is insufficient, the body will mobilize the tissue to decompose and generate energy to meet the energy demand of the body. In the process of losing weight, obese people should not overemphasize low intake, because natural food contains a variety of nutrients necessary for human body. Long-term hunger can temporarily lose weight, but at the same time it will cause insufficient supply of various nutrients and lead to malnutrition. The result of this weight loss method is weight loss, physical decline, immune function decline, body metabolism disorder, affecting health. In addition, blind weight loss will produce morbid psychology and cause anorexia nervosa. Only paying attention to a balanced diet in the process of losing weight is the correct way to lose weight. How to make a reasonable food distribution in the process of losing weight is very important. In the process of losing weight, we should pay attention to a balanced diet, so that the nutritional components of the three major productive forces can be reasonably matched: 1. Matching the thickness of staple food: miscellaneous grains contain more B vitamins, minerals and dietary fiber, which is beneficial to the regulation of physiological function and metabolism. Dietary fiber can promote intestinal excretion and reduce the absorption of some nutrients. Some miscellaneous grains, such as oats, buckwheat, corn, etc., have the therapeutic effect of clearing away heat and relaxing bowels. 2. Choose foods with low calories: aquatic products such as fish in meat have lower calories than other meat foods; Lean meat (tenderloin) has lower calories than fat meat; Skim milk has lower calories than whole milk; Green leafy vegetables have lower calories than root vegetables. 3. Eat more vegetables and fruits: fruits and vegetables have high water content, large volume and low calories. In addition, fruits and vegetables are also rich in dietary fiber. Obese people generally eat a lot, and when they start to lose weight, they will feel that the gastrointestinal tract is empty. You can eat more vegetables such as cucumbers, tomatoes, melons and radishes, which can alleviate the "hunger" caused by weight loss. 4. Choose the right cooking method: the same raw materials and different cooking methods make the food have different calories. Cooking methods such as steaming, stewing, frying, boiling, mixing, marinating and frying should be used in the process of losing weight. Cooking methods such as frying, frying, braising in oil, dry burning and dry baking use more edible oil, so the food made is high in calories. 5. Eat less high-calorie foods: such as sucrose, chocolate, candy, sweet drinks, desserts, ice cream, peanuts, pine nuts, honey, fat, butter, internal organs, animal brains, fish eggs, etc.