When the body is in a state of high insulin level, the activity of enzymes that decompose fat in the body will be inhibited. At this time, the body will tend to hoard fat. The calorie intake will be stored in the form of fat. That means getting fat. The reason for high insulin secretion is usually a large intake of simple carbohydrates, namely sugar, sweets, carbonated drinks and refined rice noodles. That's why eating sugar makes you fat. The solution is to shut up. You can replace rice with coarse grains and give up sweets and carbonated drinks. Look up the GI value table of food and choose some foods with low GI value. Of course, if you want to lose fat, it is necessary to control the total calories. Pay attention to intake slightly less than consumption. Even if you eat coarse grains, the total amount should not be too much. After all, it is also a carbohydrate. It doesn't matter if you can eat more vegetables. Fruit can't be understood as diet food, because most of them are high in sugar.