Carbohydrates High-quality carbohydrates can calm nerves and convert them into serotonin (commonly known as happiness hormone). When choosing, we should abandon refined sugar and give priority to complex carbohydrates, such as whole grains, so as to relax the pressure without causing physical burden. Natural food: whole grains, brown rice, oats, beans and roots (such as potatoes and sweet potatoes). Is it easy to get fat without eating? There is also a common way to lose weight-"eat less", which is aimed at people who want to eat with their fists to lose weight. In particular, the prevalence of "sugar-restricted diet" has made people pale at the smell of "sugar". Sugar is also called carbohydrate. Sugar in the diet will be converted into blood sugar. In order to reduce the rise of blood sugar level caused by digesting sugar, insulin will be released in the body, and blood sugar will be stored in muscles and liver. Excessive blood sugar will turn into fat accumulation. White bread, flour and candy, refined sugar greatly raise blood sugar level, make insulin secrete in large quantities, and cause obesity and even diabetes. So people who want to lose weight always take the initiative to reduce sugar intake. Eating will consume calories and suppress appetite. Guo Yuxiang, a famous weight-loss doctor, said in his book "Eat well and sleep well, of course you are thin" that all his obese outpatients think that they should not eat white rice to lose weight, but the result is getting fatter and fatter. Monosaccharide and disaccharide in sugar are simple in structure and fast in absorption, which are the culprit of fat accumulation, such as glucose and sugar. On the other hand, white rice is a polysaccharide with complex structure. When the human body digests and decomposes, it needs to consume more energy, which is the "thermal effect of eating". When eating white rice, the body will also consume calories! Proper intake of sugar can also help the synthesis of serotonin, which helps sleep and inhibits appetite. A study in the United States shows that people whose diet contains white rice have more standard body shape and weight, lower cholesterol and fewer metabolic diseases than those who don't eat it. If you don't eat sugar, the endocrine system will be disordered. Protein lost sugar, which is the staple food of your brain. If you don't eat enough sugar, your endocrine system, nervous system and immune system will be in chaos. Even if you have enough weight and calories in your diet, your brain will still increase your appetite and ask for food. If you don't eat sugar at this time, the brain with insufficient energy will break down the protein in muscles and viscera to use, and store fat for a rainy day. Therefore, ethnic groups with insufficient sugar intake for a long time often have poor appearance, poor physical strength, low body temperature, emotional anger and anxiety, and their basal metabolic rate is worse than that of ordinary people. The book "Eating like this from the age of 30 is not difficult to lose weight" suggests that the sugar content of a meal should be controlled at 20 grams, that is, 80 grams of white rice, about the size of a fist. As long as you chew slowly and control the amount slightly, you don't have to worry about excessive insulin secretion.