Do you have to limit the sugar intake? The word "sauce reduction" is probably no one who doesn't recognize it now. Many people who want to lose weight will take this as their goal. The basic method of eating tips provided by large weight loss companies is also to implement "restricted sugar-type intake".
research results also show that this type of index finger can achieve a significant weight loss effect in the short term. There is a study that 307 people (999 to 30 to 40 ㎏/㎡) who were diagnosed as obese (99 to 30 to 40 ㎏/㎡) were divided into two groups depending on their diet.
Group I provides low-fat foods and limits calories. The food they consume follows the ratio of 55% carbohydrates, 30% fat, and 15% protein.Group II only provides twenty grams of carbohydrates (without restriction on fat and protein) per day during the first twelve weeks, and then gradually increases the carbohydrate intake.
The axial in the figure above is reduced weight, and the axial is time. As the results in the figure show, the weight obviously decreased significantly for the first three months of low-carb diet, and this situation continues to remain until the sixth month after the start of the experiment. The effect of limiting the different types of sugar-type intake is quite significant.
However, if we continue to look down, we will find that the weight of the two groups reduced by one year is the same, and even a reverse turn occurs two years later. Although the process carried out by this study is not detailed here, it should be understood that it is quite difficult to maintain a low-carb diet for a long time.
In fact, you can understand that people with a BMI of 30 to 40 cm/m2 weigh about 100 kg. I spent more than two years working hard to reduce my weight in the meals, and I only lost about seven kilograms, which was actually very difficult to succeed.
In addition, low-carb diets, especially during the first three months when strictly restricting sugar-based intake, can easily cause bad breath, thirst and constipation.
Strict control of calories and sugars may be life-threateningWhen you try to lose weight without accepting diet restrictions, if you take extreme diet control and restrict the use of sugars, you will suffer from certain risks.
Since the research has pointed out that if you are too anxious at the beginning of the meal, it will even cause threat to life.
This study targeted twenty-one obese people with a BMI of 30.km/m2 or above to restrict their calorie diet (800 calories per day: 60% of the food is sugar), and then observed the changes in their heart function.
After a week of calorie-limiting diet, the body of these researchers began to change, and the fatty acids in their blood (the substances produced by the breakdown of neutral fat) rose rapidly. After MRI examination, they found that their heart fat increased by 44%, and at the same time, the heart function of these people also showed a decline.
Why does this phenomenon of fat accumulation in the heart? This may be caused by the rapid rise in fatty acids. When the sugar used by the human body as a source of energy disappears, fatty acids become the energy source of healing in cells.
When dietary restrictions are implemented, in order to replenish insufficient energy, more fatty acids will be activated from the body fat. This phenomenon will become more obvious under the dietary conditions that restrict the use of sugar.
I hope everyone will remember that in the early stages of improving dietary habits, it is very dangerous to adopt over-exploited calorie and sugar restrictions. If there is any error in the method, it may also cause heart disease.
According to the research report, although restricting the intake of glycogen, it can reduce blood sugar and improve the index of glycated hemoglobin (HbA1c), which can also reduce neutral fat, which is very beneficial. However, in the short term, there is a risk of vicious heart function, so it is difficult to continue for a long time.
As the research report points out, in order to reduce the restricted sugar-type intake, it is not good for health in the long run, so it takes twice to think about using this method to lose weight.
※ This article is excerpted from "Immune Diet for Not Eating Fat"."Immune Diet that Can't Eat Fat"
Author: Ishiguro Narijima
Translator: Lin Weihan
Publisher: Times Publishing
Publication Date: 2021/03/23
"Immune Diet for Not Eating Fat" is sealed.
Picture/Time Publishing Provided