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Analysis of Three Necessary Conditions for Scientific Fat Reduction
1, negative energy balance
The key to healthy fat loss is negative energy balance, and intake is less than consumption. Eat less and exercise more to balance. Eating less is to reduce the energy intake; Exercise is to increase energy consumption, and balance is to ensure the intake of micronutrients, vitamins, minerals and protein in muscle and lean tissue. Losing weight means reducing oil, not protein, minerals, vitamins and dietary fiber.
Negative energy balance: the energy intake in one day is less than the energy output in one day.
1g calories of carbohydrates ≈ 4 calories.
1g calories of fat ≈9 calories.
1g protein's calories ≈ 4 calories.
So negative energy balance is the first condition to lose weight!
Men with average weight need 2200~2400kcal per day, and women need 1900~2 100kcal. If the calories are less than this number, they will use the energy stored by fat cells. Once the stored fat is reduced, their weight will also be reduced.
2. Low sugar content
Metabolism includes the synthesis and decomposition of fat. Therefore, in the time of reducing fat, the less synthetic fat, the better, and the more decomposed fat, the better.
If the rate of fat synthesis is higher than that of fat decomposition, then fat will not accumulate, so how to solve this problem?
One of the important sources of fat is carbohydrates, so how about not giving carbohydrates? The answer is no. Because many human organs need carbohydrates, such as the brain. Its function is powered by carbohydrates, and fatty acids cannot play a role in the brain through the brain barrier. If you don't eat sugar, you will feel dizzy and your memory will decline. So carbohydrates are essential nutrients.
Here, every carbohydrate has a glycemic index. Simply put, it is the rate at which blood sugar rises after sugary food is eaten, digested and absorbed. For example, the glycemic index of glucose is 100.
This picture shows the speed of blood sugar rising after eating high-sugar and low-sugar foods respectively.
? What are the consequences of the rapid rise of blood sugar?
The faster the blood sugar rises, the more insulin is secreted. The function of insulin is to convert blood sugar, some of which become glycogen and some become fat.
So insulin has a common name, also called adiponectin!
Therefore, if you want to reduce the synthesis of fat, don't eat high-sugar food. What problem does it solve for losing weight? The ratio of sugar to fat is greatly reduced, so there is little new fat.
So where can I find foods with low glycemic index?
The glycemic index is relative. In nature, absolutely low-sugar food, no! But there are also relatively low-sugar foods with the following characteristics:
Low sugar content. For example, sugar and fructose, the glycemic index of sugar is three times that of fructose, so fructose is a hypoglycemic food.
High fiber content. For example, the cellulose content of vegetables is high and the glycemic index is generally low. But except for starchy vegetables, such as sweet potatoes, the glycemic index is still very high.
Protein content is high. Fat has nothing to do with it. Because it contains protein and is high in fat, it is still a low-sugar food.
? 3, rich in nutrition
95% obesity is caused by excessive calorie intake and lack of various nutritional factors including the necessary catalysts for fat decomposition.
Therefore, a balanced diet is needed, characterized by comprehensiveness, balance and moderation.
Protein, fat, sugar, vitamins, minerals, dietary fiber and water should be supplied in a standard proportion to meet the daily nutritional needs. The diet to lose weight should be a low-energy diet, that is, on the basis of these nutrients, the intake of fat and sugar should be reduced appropriately. You must also consider nutrition when you lose weight, otherwise, although you gain a slim figure, you may suffer from malnutrition, rough skin and even serious diseases.
It will be relatively easy to lose weight after you know something about fat reduction. Shut your mouth and you will see the effect.