We often hear some correct nonsense. One of the most common nonsense about weight loss is:
Eat less and move more, you can lose weight.
Why is it a correct nonsense, because people are not machines, and ordinary people cannot do it.
1. If you eat less, it is impossible to move more.
2. If you move too much, it is impossible to eat less.
Moreover, many studies have found that eating less and exercising more may not necessarily lose weight. It may also torture you, consume your will, and make you continue to rebound.
Today, I would like to introduce you a very interesting doctor, Dr. Trudi Deakin.
She is a registered dietitian and CEO of X-PERT Health charity, specializing in training healthcare professionals to prevent and manage type 2 diabetes, obesity and metabolic syndrome.
In 2019, she gave a speech at the annual meeting of public health cooperation. The topic of her speech was: "Eat less, exercise more, and get fat easily."
At first glance, it seemed unbelievable, but after reading it, it felt very unreasonable. Let's take a look at it. What did she say in detail.
Eat less and exercise more to lose weight, you are doomed to fail
This is the most traditional and most taken for granted way to lose weight. If you eat 500 calories less every day, you can lose 1 catty in a week and dozens of catties a year.
However, the reality is very cruel, many people can't persist, and may rebound.
Eating less and exercising more may have a short-term effect, but it will quickly enter a plateau, because your basal metabolism drops quickly.
At this time, it is easy to become discouraged, willpower fades, and then start to overeating, re-eating the food that was previously favorite, and then start to rebound.
Note: This has nothing to do with willpower. Most people can easily rebound through this method and easily enter a vicious circle.
Constantly dieting, willpower collapse, then overeating, rebound, then diet again, then willpower collapse, and then overeating rebound.
This is the yo-yo-style weight loss effect, why is it so?
Metabolic adaptability
If you eat less, your body will consume less. If you eat 2000 kcal a day, and then consume 2000 kcal, your weight can stabilize. If you only eat 1500 kcal, your body may consume less. At this time It is easy to enter a plateau.
Many people will continue to reduce calories, which is 1,500 kcal, and then the body will enter another plateau.
Then, the more you lose weight, the more difficult it is. In the end, your body will collapse and become malnourished. You will gain weight if you eat a little bit more, and then you will give up and overeating.
Long-term dieting leads to a decline in basal metabolism
Long-term dieting may cause your metabolism to be impaired and rebound quickly. You can refer to 3 research data:
In fact, a study 100 years ago (1918) found that if you reduce your calories by 30%, your weight will drop by 12%, but your basal metabolism will drop by 30%.
The second one is the most well-known Minnesota hunger experiment. In 1945, Ancelkey did a study. After eating only one and a half calories for 6 months, he found that the basal metabolism dropped by 35%.
These subjects showed fear of cold, tiredness, decreased libido, strong hunger, and especially craving for food.
The third one is the biggest loser who rebounds
The weight loss program that was once all the rage in the United States, Super Weight Loss King, the main weight loss concept is to eat less and move more.
Six years later, someone did a follow-up survey. When six men and eight women went to the National Institutes of Health for follow-up measurements, their average weight returned to 290 pounds. Only one participant did not recover any weight.
Similarly, the average body fat rate started at 49%, dropped to 28%, and finally rebounded to 45%, basically returning to its original shape.
That's right, eating less and exercising to lose weight is so cruel. You may lose weight all your life and it is difficult to really succeed.
What to do then? Dr. Deakin proposed a good plan, which is the most popular way to lose weight in recent years.
Reduce carbohydrate, increase fat, help you lose weight
Dr. Deakin believes that diabetes is a carbohydrate intolerance disease, especially type 2 diabetes. If carbohydrate is reduced, blood sugar can be normal.
If you have a serious obesity problem, the first thing to do is to reduce carbon water.
However, if a person reduces carbohydrates and does not replace it with other things (such as "good" fats), then they will feel very hungry and a low-carb, low-fat diet is not sustainable.
It is recommended to have a low-carb and moderate protein diet, as well as high-fat.
She said: I encourage people to eat high-quality fats to achieve true physical fullness, not emotional fullness. "
If you want to reduce body fat, you must increase your dietary intake of high-quality fats while reducing carbohydrates.
Because healthy fats play an important role in weight management, nutritional supplements, health maintenance, immune function and hormone balance.
Reduce the frequency of eating + low-carb and high-fat = burn fat
The low-carbohydrate diet works because it reduces the secretion of insulin and stimulates the body to burn fat.
When high-carb foods enter the stomach, the pancreas releases insulin. Nothing can stimulate insulin like carbohydrates.
When insulin is used to lower blood sugar, the body will burn sugar first, not because it likes it, but because if it is not processed immediately, the circulation of glucose in the blood may be fatal.
If you eat a lot of carbohydrates, the stored fat will be frozen forever and will not burn.
If you reduce carbohydrate, your body will not be able to get the glucose in carbohydrates, and your body will begin to burn fat.
In a systematic review and meta-analysis, the researchers analyzed 13 high-quality studies on whether the low-carb ketogenic diet has achieved better weight loss results than the low-fat diet in the long term.
They found that people on a low-carb, high-fat diet lost the most weight, had healthier cardiovascular systems, and had healthier blood pressure.
Someone may ask, if I eat a lot of fat, will I not gain weight?
In fact, since the low-fat diet, two-thirds of the population have been overweight, and one-quarter of adults have been obese, a figure that has quadrupled compared to the past few decades.
Trudy said: "Dieting and low-fat diets have caused a lot of harm, reduced people's basal metabolic rate, eat a lot of empty calories, but not enough nutrition."
She believes that since the low-fat diet became the dietary guideline in 1983, people have begun to eat more frequently. Although calories are reduced, they often eat snacks and increase the frequency of eating.
"My grandparents used to eat only 3 meals a day, and now people eat 6-7 meals a day will increase our insulin levels."
Trudy believes that regular eating will make us enter a "fat storage mode" and we will not consume excess fat in the body.
A low-fat diet may initially reduce weight and appears to be successful, but if you eat regularly and eat a lot of high carbohydrates, your insulin levels will be high.
"Insulin is an energy storage hormone. If you reduce calories when you eat... the body will start to compensate, saving calories and slowing down,"
The end result is a decreased metabolism, easy to feel cold, weight loss has also failed, and then the weight loss will fall into self-doubt.
The willpower collapsed, and then I started to eat the food that was previously taboo when losing weight, and then I gained weight again.
You see, is this the scene of weight loss failure that many weight loss people will experience?
It is really hard to lose weight, so what should I do?
It's very simple, a good method is half the battle. If you want to lose weight successfully, you still have to master the correct weight loss method.
As Dr. Trudy said: "The more you lower your insulin levels, the more you can activate the fat store."
It means that instead of obsessing with calculating calories, it is better to resist not eating or eating less carbohydrates and insist on light fasting.
If you are overweight, or have pre-diabetes or type 2 diabetes, then this indicates that you are eating more carbohydrates than you can tolerate.
Moreover, carbohydrates are not essential nutrients for the human body, only protein and fat are.
Insufficient sleep + excessive stress = eating carbs every day
Many people say that why I am low-carb and not thin may have something to do with your state.
Dr. Trudi believes that lack of sleep and long-term stress will increase stress hormones (such as cortisol).
Even if you don’t eat carbohydrates, if you are stressed and have poor sleep, it will have the same effect as eating a high-carb diet. "
Because cortisol also stimulates blood sugar, high pressure puts the body into a mode of storing fat.
Key skinny dragon says
Eating less and exercising more, calculating calories to lose weight is a very ideal way to lose weight, but reality is cruel, and ideals are very skinny.
Calculating calories to lose weight, it is often recommended to eat fewer meals and a low-fat diet, which will harm your metabolism and increase the risk of overeating.
Girls can also affect their aunts, leading to malnutrition and hormone imbalance.
Therefore, it is more important to learn to eat and eat food with high nutrient density than to eat less.
Humans are animals, and are born to eat fat and protein, without the necessary carbohydrates.
After reducing carbohydrate and increasing fat and protein, your appetite will naturally decrease and your fullness will increase. You will not look like a starving ghost, and you will be hungry soon after eating.
There is less craving for carbohydrates and sugars, the fat supply can make the brain clearer, insulin sensitivity is enhanced, and weight will be reduced quickly.
Unlike the internal combustion engine, the human body is a complex organism driven by an ancient survival mechanism. A low-fat diet is actually fighting the body, which is beyond comparison.
When the Inuit eat meat, they will eat the fatter part first instead of the lean meat. For a while in the Arctic Circle, because they can only eat rabbit meat, they will be hungry for rabbits. disease.
Therefore, if you want to lose weight, it is important to eat pork belly.
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