Milk tea, ice cream, cola, and baking such as cakes and biscuits are not edible. 100g cake contains more than 30g butter and about 30g free sugar, which is beyond the chart in terms of calories. The key is not greasy and easy to eat. Studies have shown that the ratio of butter to sugar is 1: 1, which is the most delicious. Too much sugar will make people eat less, and too much oil will make people eat less. Delicious cakes and biscuits basically follow this principle. Although the total calorie of a single diet is not much worse than other recipes, it is easy to eat more.

In order to save costs, milk tea sold in street tea shops usually uses creamer, which contains a lot of trans fatty acids, which is easy to cause cardiovascular diseases, and the added sugar is often fructose syrup. High fructose corn syrup contains 40% glucose and 60% fructose, which is sweeter than sucrose and cooler and sweeter at low temperature. Nowadays, high fructose corn syrup is widely used in iced drinks. Excessive intake of fructose is far more harmful than glucose.

The metabolic mechanisms of glucose and fructose are different. After glucose is absorbed, 100% enters the blood, and the surplus is stored in the liver and muscle in the form of liver glycogen and muscle glycogen. Even if it is overdosed for three consecutive days, it will be preferentially filled in muscles, increasing the storage of muscle glycogen. Only when the glucose is excessive for several days, the muscle can't be stored, and it will be converted into fat. It is precisely because of this metabolic mechanism that current marathon runners will continue to consume excessive carbohydrates three days before the competition to increase glycogen reserves in order to cope with the competition.

The metabolic mechanism of fructose is completely different. After absorption, only about 20% of fructose enters the blood for direct energy supply, and the remaining 80% is metabolized in the liver. There are two ways of metabolism. One is that when the body has sufficient glucose reserves, almost all of the 80% fructose is converted into fat, and a large part of it will be stored in the liver. Long-term excessive fructose is easy to induce fatty liver. The other is that under the condition of insufficient glucose reserves in the body (usually during and after exercise), fructose will be converted into glucose in the liver for the body to use, and only a very small amount will be converted into fat.

It can be seen that fructose should not be ingested in large quantities unless you engage in relatively high-intensity exercise. Even sports drinks are mainly added with white sugar (its composition is sucrose, and glucose and fructose account for 50% after digestion), the concentration is about 5%~6%, and only a very small amount of fructose syrup is added for seasoning. However, cola sprite and other beverages contain 1 1% sugar, and the main component is fructose syrup.

So the key to reducing fat is to reduce the intake of fat and fructose (sucrose and fructose syrup contain a lot of fructose). The main source of glucose is starch. Starch, a kind of polysaccharide, is converted into glucose after digestion, which is still very important to human body. However, because we want to lose weight and control the total calorie intake, polished rice and flour are not hungry, which easily leads to excessive calorie intake. It is recommended to eat coarse grains such as brown rice once a day, which is high in dietary fiber.

But note that coarse grains are strictly prohibited for three meals. Everything has advantages and disadvantages. Coarse grains are high in dietary fiber and difficult to digest. At the same time, it will bring a great burden to the gastrointestinal tract. In order to lose weight quickly, if you eat whole grains for three meals, you will lose weight without losing a few pounds, and your stomach will be damaged first.