Weight Loss Q&A
Hello everyone, quick questions and answers about weight loss dry goods, and quick access to core weight control and health knowledge, the third issue!
Today’s topic is –Carbohydrates, This is an indispensable nutrient in our life, but it is also a pain point in the hearts of many people who control weight. It may be The most demonized nutrient.
Carbohydrates are not controlled, so weight loss is unsuccessful. To control weight, you must stay away from rice noodles. On the way to weight control, you must have heard or held such a view.
But is it really so?
Although there are enough questions about carbohydrates to write a book on their own, it doesn’t matter, today Sisi is here to quickly answer the doubts about carbohydrates with a few simple questions.
Question 01 Eating carbohydrates leads to insulin secretion
This is a normal function of the human body, just like smelling the aroma of rice will cause saliva to start secreting, eating food will cause gastric acid and enzymes that break down food to secrete increase the same.
In the 1960s, the immunofluorescence method for measuring blood insulin levels was more mature, and we could directly measure blood glucose and blood insulin levels. The research at that time confirmed that the blood sugar level and insulin level of normal people will increase successively after a meal. The insulin level is the highest about 1 hour after the meal, and the insulin level and blood sugar level will return to the basal level 2 hours after the meal. .
Question 02 Does insulin secretion make people fat?
Insulin is a normal hormone in the human body. People will secrete insulin regardless of whether they are fat or thin. Insulin itself will not make people gain weight.
Some theoretical propaganda
Food (especially carbohydrates) → blood sugar rise → insulin secretion → fat storage → gain weight, and it is said that as long as you eat less carbohydrates and reduce insulin secretion, you will not gain weight, this logic It is not true. Insulin can convert the food you eat into stored energy, but the fundamental reason for gaining weight is that eating too much food will cause too much stored fat, not because of the presence of insulin.
Others say that overproduction of insulin can lead to diabetes.
The essence of diabetes is not too much insulin, classic diabetes, type I diabetes is fundamentally because of insufficient insulin. If there is no insulin, or if insulin is not secreted after eating carbohydrates, then each of us will become diabetic, such people will not be fat (actually most patients with type 1 diabetes are thin), but will have polydipsia Diabetes-related vascular problems, including cardiovascular disease, cerebrovascular disease, fundus disease, neuropathy, etc.
Insulin, meanwhile, is a “satiety” hormone that tells our body that we’re eating enough calories
For people who gain muscle, what is more important is that insulin is a synthetic hormone that promotes muscle synthesis. Without insulin, muscle will be consumed, and it is impossible to gain muscle no matter how much protein you eat.
Therefore, many people who are in weight control talk about insulin discoloration, and it is unnecessary to hear certain foods stimulate insulin secretion (actually, any food stimulates insulin secretion) .
Excessive insulin secretion over the years, combined with genetic background, can lead to type 2 diabetes,
But just because too much of something is harmful (in fact, isn’t too much of anything harmful in life?), that doesn’t mean we should stay away from it altogether.
This logic of “all” or “nothing” does not apply to most medical issues, and cannot be faced with an “all” or “nothing” attitude towards insulin , and the same goes for carbohydrates. If you lose weight with this attitude, you will definitely have to pay an IQ tax.
Question 03 Are Carbohydrates
Empty calories that are not good for your body
But not entirely wrong
Sichee cannot give a clear yes or no answer to this question, because carbohydrates are too complex, it is a group of substances rather than one substance, the broccoli of fitness net red , The main component of cabbage leaves is carbohydrates, and the main components of fattening candies and sugar-sweetened beverages are carbohydrates. However, the effects of the two on physical health are obviously different.
Controlling the “quality” of carbohydrates is more important than simply limiting the “quantity”
There are too many “empty calories” all around us, just calories and an appealing texture (crispy, sweet, smooth) without the body-friendly nutrients. Carbohydrates are the hardest hit area for empty calories, but fats also have empty calories, such as chocolate, potato chips, fried snacks, cream in cream cakes, and milk caps in milk tea, which are all empty calories with high fat content. So it’s unreasonable to blame only carbs, should “ultra-processed foods” be empty calories.
Question 04 Can a low-carb diet lead to weight loss?
You can lose weight if you go low in carbs and reduce your caloric intake.
The best thing about low carb diets for weight loss is that most of the foods we eat contain carbs, so when you start a low carb diet you’ll find out – eat nothing
This will naturally reduce total calorie intake
But over time, most people will find that this method and state is difficult to sustain, so it is more difficult to stick to the weight loss method on a low-carb diet.
However, low-carb diets are not the only way to lose weight, not necessarily even the most recent way, the same way
Research published in JAMA shows that 4 different weight loss diets, as long as the calories are controlled, have no difference in weight loss at 6 months, 12 months, or even 24 months.
Last egg question
Eating less “carbs” makes you burn more fat?
The answer is: yes
But you can’t lose weight, because low-carb diets also consume more fat, and some of the fat you eat will be stored after metabolism
Overall weight loss may not be as good as a low-fat diet.
Sugar and fat are two of the nutrients the body uses to provide energy.
If one substance is reduced, will the body use another substance more, that is, if the supply of carbohydrates is reduced, will the body consume more fat?
Unfortunately, the human body does not use the three macronutrients equally, and the priority is to use carbohydrates, because its decomposition is the easiest and most efficient, and it consumes the least oxygen. Both protein and fat need to be converted into glucose or molecules on the glucose metabolic pathway, and finally provide energy to the body through a metabolic pathway similar to glucose.
Real-life based research is difficult to accurately record the energy intake and consumption of each research subject, so to study the consumption of the three major nutrients by the human body, the research subjects are completely closed in the metabolism laboratory The “controlled eating” trial in the
Research published in a Cell sub-issue:
1) Let nearly 20 normal people eat food with a total calorie 800kcal less than normal in a metabolic laboratory.
2) Eat a 6-day low-carb meal first, followed by a 6-day low-fat meal after a month
3) Determination of calorie consumption and energy supply ratio by indirect calorimetry in the metabolic laboratory.
As a result, the low-carb diet increased fat metabolism, but lost more body fat during the low-fat diet before and after the experiment. Also, protein is consumed more during low-carb meals.
Because the low-carb group eats more fat and consumes more fat, some of the fat is still stored, and the high-fat group also Increase protein consumption.
The truth about carbohydrates also shows that nutrition is a relatively complex science. Although it is a science, it is still mixed with many problems, such as how to interpret some research results, how to Apply the research findings to your own life.
If you want to become your own nutritionist, welcome to read Si Xi’s book “The Nutrition Book of Eating and Losing Weight” to learn about credible nutrition knowledge and key points that can be applied in your life