Summarized some viewpoints:

1. In order to lose weight, the strategy of "eat less and exercise more" doesn't work, and calorie intake has nothing to do with weight gain. Reducing insulin level is the core problem of weight control.

2. It is not advisable to eat less and eat more meals. Increasing the number of meals will lead to persistently high insulin levels.

You can skip breakfast. If you are not hungry, you can choose not to eat breakfast.

Diet drinks will essentially increase the risk of obesity. Artificial sweeteners are not good for health. They are harmful, very harmful. Artificial sweeteners may reduce the intake of calories and sugar, but they cannot reduce the level of insulin, which is the root cause of weight gain and diabetes. Artificial sweeteners may also increase appetite, thus causing harm to the human body. The sweetness without calories makes the brain perceive incomplete reward signals, which may lead to overcompensation and increase appetite. Functional magnetic resonance imaging studies show that glucose (but not sucralose) can completely activate the reward center in the brain. Incomplete activation may stimulate people to want to eat sweets, and then fully activate the reward center. In other words, you may get into the habit of eating sweets, which may lead to overeating. In fact, most controlled trials show that using artificial sweeteners will not reduce calorie intake.

5. Dietary fiber can reduce food intake, slow down the absorption rate of food in the stomach and small intestine, and excrete it faster through the large intestine. All these mechanisms have potential benefits in fighting obesity.

6. Eating food without protein and fat will lead to overeating, because natural satiety hormones will respond to protein and fat in food. Eating pure carbohydrates will not activate this reaction system, which will lead to overeating (this is the phenomenon of "second stomach").

7. When adopting a high carbohydrate diet, drinking two teaspoons of vinegar can significantly reduce the blood sugar level and insulin level by 34%. Studies also show that drinking vinegar before preparing meals is better than drinking vinegar five hours before meals.

8. Dairy products can prevent weight gain, especially whole milk, yogurt, cheese and butter are all related to weight loss, but low-fat milk has no such effect.

9. Refined carbohydrates are addictive and easy to overeat, because there is no corresponding hormone to signal satiety when ingesting refined carbohydrates. The reason is that refined carbohydrates are not natural foods, but processed foods. The process of making food determines their side effects. )

10. In order to lose weight successfully, we must break the vicious circle of insulin resistance, and we must always keep our body in a state of extremely low insulin level. And if all foods can raise insulin levels, then the only way to lower insulin levels is not to eat any food at all, that is, fasting. (refers to intermittent fasting for 24 to 36 hours). Regular fasting can regularly reduce insulin levels, thus significantly improving insulin sensitivity.