Losing weight is the lifelong ambition of many people, but it is extremely difficult to be effective without getting fat. Recently, the weight-loss curse of ketogenic diet swept through Taiwan Province, and it also set off "Is low sugar good?" Or low fat? Discussion. "

Obesity has become the number one health problem in the world. The research report of Global Disease Burden published by the medical journal Needle shows that the global overweight and obese population is nearly 1/3. The survey in Taiwan Province Province also found that the prevalence of overweight and obesity among adults is close to 40%, which is the fattest in Asia. Obviously, it is urgent to solve the obesity problem.

Huang Shuhui, a nutritionist at Postal Hospital, said that low-sugar diet and low-fat diet have been implemented for many years, and each has its own supporters. Although there are many related papers, it is still inconclusive.

Long-term persistence is the key to success in losing weight.

The latest clinical trial report on weight loss published on JAMA discussed the weight loss effect of low-fat diet on overweight adults 12 months. It was found that after 1 year, people who used a low-sugar diet lost an average of 6 kg, while those who used a low-fat diet lost an average of 5.3 kg. Statistically speaking, there is no obvious difference between the two; Generally speaking, the two methods do have the effect of losing weight, but it doesn't mean that they can all lose 5 or 6 kilograms. In the experiment, some people even got fat.

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But if the above two methods can successfully lose weight, why is the obesity rate still rising? Huang Shuhui pointed out that Christopher Gardner, a professor at Stanford University, put forward a key point, that is, successful dieting depends on long-term and lasting progress. If it can't continue, it will eventually lead to failure.

Another study of about 600 subjects 1 year also found that the weight loss effect of low-sugar diet and low-fat diet is the same. It is even found that some genetic and metabolic markers are thought to predict who will successfully lose weight on what diet, but this is not the case. It is found that there is no strong correlation between the data display and the corresponding plan.

But after this study, it is found that what subjects eat is more important. Dieters should reduce the intake of refined starch and trans fat, and eat more nutritious natural ingredients such as fruits and vegetables. Although there is no clear restriction on calorie intake, they are encouraged to pay attention to diet, such as cooking at home and eating with their families, so as to improve their eating habits.

Controlling total calories is the most effective way to lose weight.

Huang Shuhui explained that the so-called "low-sugar diet" in the field of nutrition refers to the diet modified for some diabetic patients when their blood sugar is not well controlled, and its daily nutrition ratio is reduced to 45? 55%, oil 30? 35%, protein 15? 20%; And the "low-fat diet" is carbohydrate 55? 60%, oil 15? 20%, protein 15? Compared with ketogenic diet, both of them are healthier ways to lose weight (see table).

By reducing the intake of refined starch such as polished rice, white flour and bread, and increasing the protein ratio, the low-sugar diet will consume more energy to help digestion, so that the body can maintain a high basal metabolic rate, which will have obvious weight loss effect.

Because refined starch is decomposed into glucose at a faster rate through digestion, blood sugar in the body rises rapidly, and insulin secretion increases fat accumulation, which will lead to obesity, even diabetes and cardiovascular diseases in the long run. On the contrary, if we reduce sugar intake, or choose carbohydrates with low glycemic index, such as whole grains such as brown rice and oats, we can slow down the rise of blood sugar, increase satiety, and then reduce food intake, so as not to cause obesity because of hoarding too much fat.

Low-fat diet is aimed at cardiovascular patients with unbalanced blood lipid control. On the premise of controlling the total calories, reduce the intake of fat, increase the amount of protein, and keep the proportion of sugar unchanged. Therefore, it is difficult to lose weight by reducing fat intake and improving the thermogenic effect of food.

However, many people who choose a low-fat diet to lose weight will take a lot of refined starch as a supplement because of lack of energy, which will increase the probability of obesity. It is suggested that they eat more high-quality protein such as meat and beans, which can not only reduce muscle loss, but also improve the basal metabolic rate by using the thermogenic effect of protein food.

The American Diabetes Medical Association mentioned in its dietary guidelines in 2008 that "a low-sugar or low-fat diet can help diabetics lose weight with low calories". Huang Shuhui reminded that, of course, this statement also applies to ordinary people.

Ketogenesis is a popular method, but it is not a long-term solution.

If the low-sugar and low-fat competition is forced, Huang Shuhui said that from the perspective of weight loss nutrition consultation, if you are a starch-loving person, as long as you use a low-sugar diet for a period of time, you will have a good weight loss effect; On the other hand, if you like to eat high-fat and fried foods and use a low-fat diet, you will lose weight soon.

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She stressed that the key to a diet to lose weight is to control the total calories, balance the diet and keep exercising. Whether adopting a low-fat diet or a low-sugar diet, it only increases or decreases the dietary proportion of a certain nutrient, so as to achieve weight loss through physiological mechanisms.

Therefore, it is suggested to choose the way to lose weight according to your physical condition, living habits and diet records, rather than blindly pursuing the popular weight loss model. If you are a patient with cardiovascular disease, kidney disease, diabetes, hypertension and other diseases, you must consult a doctor or dietitian before losing weight, and implement the principle that success in losing weight does not harm your health. Of course, don't forget to persevere, lose weight and diet, and exercise regularly for a long time in order to maintain a good posture and stop getting fat.

Huang Shuhui finally reminded that the recent ketogenic diet can indeed effectively lose weight in the short term, but who can keep this eating habit for a long time? This is also the main reason why the medical profession has reservations about the weight loss effect of ketogenic diet. How harmful long-term consumption is to cardiovascular and emotional health is another topic worthy of discussion.

Further reading: if you want to throw meat healthily, seven points depend on diet, and three points rely on exercise to balance the plate × squat to cultivate a perfect posture.