Compared with sugar, fat makes people fat more easily. Let me talk about it in detail.
On this issue, I hope that when you read the article, you should be careful not to go to extremes and not to understand it unilaterally. I've heard people say that you can't eat fat at all. I've said a lot anyway. I feel sorry for him, because I didn't say anything about not eating fat.
Compared with sugar, food fat is easier to store as body fat. I never said that carbohydrates will never make you fat, nor that you should never eat fat. I want to tell some friends that they are all adults, and this reading ability should still exist.
For the simplest example, we all know that the obesity rate in the United States is higher than that in China. Many people may think that Americans eat more than China, but this is not true. There is a table in colin campbell's China Health Survey, which compares the total calories and composition ratio of Americans and China people with the same weight. Americans of the same weight consume much less calories than people in China. Take the 65 kg body weight group as an example, the calorie intake of Americans is 1.989 kcal, and that of China is 264 1 kcal. 26,465,438+0 kcal, which is more than the energy intake of 77 kg adult males in the United States. Many studies also support this view, and found that Americans still consume less energy than China after excluding the differences in physical consumption. In other words, Americans are fatter than us, not necessarily because they eat more than us, but because the ingredients of food are different. In fact, the data show that Americans consume more than twice as much fat as China.
To lose weight, how much you eat is very important, and what you eat may be more important. Let me talk about the reason slowly.
Carbohydrate, protein and fat, let's look at the calories of food. The first two are 4 kilocalories per gram, and the fat is 9 kilocalories per gram, which is twice as much as the first two. We calculated that100g of protein has the same calories as 44g of fat, which means eating100g of protein is equivalent to eating 44g of fat, right? The answer is no, in fact, eating100g of protein is only equivalent to eating 25g of fat in terms of energy intake.
There are two reasons: 1, protein's heat production effect is several times higher than that of fat, and as mentioned before, it can probably reach 20%-30% of its own heat. In other words, eating 100g protein can only provide 70-80g protein's calories. The rest is consumed in the process of digestion, absorption and utilization The thermal effect of fat is only 3%-5%, which is basically how much you eat and absorb. 2. If extra protein is stored as fat, it will consume 25%-40% extra energy.
In other words, protein ate it, absorbed it and wasted some energy. If you have a little surplus, you will consume a lot of energy if you want to get fat. Therefore, if protein eats more, it will hardly become fat unless it has a large surplus for a long time. In addition, the more protein is ingested, the more protein will be oxidized and the more protein will be consumed. Our bodies are designed to prevent protein from turning into fat and storing it.
Like protein, carbohydrates are difficult to convert into fat. This may be contrary to what we have always thought. However, it has been found that some people's glycogen storage capacity will increase with carbohydrate intake (Erker). Moreover, after storing enough muscle glycogen and liver glycogen, almost all excess carbohydrates are directly oxidized. Unless the diet continues to provide a lot of carbohydrates (30%-50% more than needed). And the increase of carbohydrate intake will stimulate more carbohydrate oxidation.
In other words, protein and carbohydrates are nutrients that are not easily converted into fat. This is actually one of the means for the body to maintain the balance of energy intake. Swinburn and Ravussin gave us an example, saying what would happen if you ate an extra chocolate cake (about 100 calories) every day for 40 years? You will consume 1500000 kcal more. These calories are converted into fat, and after 40 years, you will gain weight 190kg. But we both know that won't happen. The reason is that our bodies have to maintain a stable weight and have extra energy, which limits the energy storage. Lack of energy limits the loss of energy Otherwise, human beings would have vanished in the process of evolution, and everyone was either fat or thin.
Compared with carbohydrates and protein, dietary fat is easier to store as body fat. Dietary fat is stored as body fat, which only needs to consume 4%-7% extra energy. Moreover, the increase of dietary fat intake will not immediately stimulate the increase of fat oxidation rate. In other words, carbohydrates and protein, eat more and oxidize more and consume more. The fat content in compound diet increased a lot, but the oxidation rate of fat changed little.
The basal metabolic rate 1800 kcal/day, and people with the same amount of activity consume 2000 kcal/day. One eats fried chicken legs and French fries hamburgers, and the other eats tofu and vegetable oatmeal. The former is likely to gain weight, while the latter is likely to keep weight.
-It's a dividing line.
To better understand this problem, let's make an analogy.
Use your imagination to imagine the human body as a boiler controlled by a computer. People need energy, so do boilers. For people, the things that can provide energy are carbohydrates, fats and protein. For boilers, we also provide three kinds of energy substances: firewood, coal and oil.
Characteristics of firewood: burning a little, providing energy quickly. But it will be gone after a while, and the energy density is small. Moreover, firewood takes up a lot of space and is not suitable for large storage.
Characteristics of coal: slow ignition and slow energy supply. But a piece of coal can burn for a long time with high energy density. Compared with stored energy, coal is small in size and suitable for mass storage.
Characteristics of petroleum: It can also be burned, but when it burns, black smoke diffuses and pollutes the environment. Moreover, oil has many uses, which can be made into plastics, lubricants and even fibers. It is too wasteful to be used as firewood. Oil has low energy density and is not suitable for storage.
Then let's think about it. A well-managed boiler can provide a truckload of fuel, including firewood, coal and oil. How to make the best use of these fuels? I'm afraid the answer is: give priority to burning wood, storing coal and processing oil into boiler spare parts. The space for storing fuel is limited, the firewood is large and the energy storage is small. If it is not suitable for storage, use it first. Save both coal and space. Of course, firewood also needs to be stored in a small amount, and the furnace temperature needs to be raised temporarily. Firewood has the fastest burning speed and can be used for temporary emergency. Unless there is not enough firewood to burn, store as much coal as possible for a rainy day. Oil is not suitable for processing into parts needed by boilers, and it wastes environmental pollution when energy is burned. What should I do if rice, oil and salt are particularly rich? If you want to store, first become the most suitable coal for storage. Of course, turning into coal may require high conversion costs.
Smart people have understood that for our bodies, carbohydrates are firewood, fat is coal, and protein is oil. The characteristic of carbohydrates is that they are not suitable for storage. First of all, its energy density is low, 4 kcal/g, and fat is 9 kcal/g. Secondly, the storage of carbohydrates is large, occupying a large space, and the reserves can't go up.
The form of carbohydrates stored in our bodies is glycogen. Carbohydrates are stored as glycogen, which requires extra storage of a large amount of water. 1 g glycogen carries 2.7 g of water. Imagine that we can't store glycogen like fat, otherwise our bodies are too heavy for anyone to stand on. But fat is basically anhydrous, and fat molecules are synthetic, which can generate 3 molecules of water. But glycogen also needs to be stored in a small amount, and it can be mobilized much faster than fat during high-intensity exercise. Protein is an important substance that constitutes the body, and the oxidation energy supply is too wasteful. Moreover, the oxidation of protein requires the excretion of toxic nitrogen, which pollutes the internal environment.
Similarly, carbohydrates and protein also want to be stored as fat, but they need to consume a lot of extra energy. When long-term carbohydrates or protein are in large surplus, the body will turn them into fat and store them, otherwise direct oxidation is more cost-effective. Evolution has made our bodies particularly intelligent, especially in accounting.
Having said that, in fact, to sum up, a low-fat diet is the most important principle of a diet to lose weight. With the same calories, high-fat foods are more likely to gain weight than low-fat foods. Protein is the least likely to get fat. So I always say, if you want to lose weight, drink some protein powder if you are really hungry. Protein is not easy to become fat, but also easy to make people feel full. However, the intake of protein should be controlled, and the total intake of protein should not be too much every day.
A low-fat diet has many benefits. For example, when the fat content in mixed meals is low, people will automatically reduce their food intake. I'm afraid we feel the same way. Low-fat foods tend to be bulky and have high fiber content, which is easy to produce satiety. The taste is light, which can appropriately suppress appetite. Moreover, many experiments have also verified this point. Bell and Rawls found that women on a low-fat diet (25% of energy comes from fat) eat significantly less than women on a high-fat diet (35%-45% fat).
Riesner and others have done a similar experiment, providing 24 female college students who don't smoke with three diets with different fat contents, so that the subjects can eat the provided food at will. After two weeks, it was found that the subjects in the low-fat diet group ate the least, while the subjects in the high-fat diet group ate the most. The difference is about 600 kilocalories every day. The average weight of the subjects in the body fat diet group lost about 0.4 kg, and the weight in the high fat diet group increased about 0.3 kg. None of the 24 subjects went hungry, some lost weight, while others gained weight.
Eating less high-fat food has many benefits from the health point of view. Even from the perspective of bodybuilding training, it is of great benefit. Low-fat diet not only reduces fat and calories, but also hardly affects glycogen storage and our training. Low-fat diet reduces the intake of saturated fat and some polyunsaturated fatty acids, which helps to reduce the pro-inflammatory reaction in the body and make us recover faster after training.
Of course, again, it doesn't mean that high-sugar foods can be eaten casually. This just means that lipids are more likely to make people fat than sugars.