Chen Junxu, a doctor of natural medicine, is here in summer, and many people want to lose weight. But why do some people get fat easily, but others can't get fat even if they eat? How to eat easy fat constitution? Recently, many people have asked me about losing weight. In fact, losing weight is very easy. Some people are obese, and eating a little will make them fat; Others eat a lot but don't get fat. Some people think it's unfair, but it's actually because you have excellent genes that you are obese. Excellent genes often famine in ancient times, such as locusts crossing the border, wars and so on. Who is more likely to survive in this era of poor people? That is, people who have a fat constitution can survive by eating a little; And people who need to eat six bowls of rice a day and have a great demand for food are likely to have starved to death. Therefore, due to the long-term natural elimination, many modern people who have survived to this day have this excellent gene. However, in the affluent modern society, the problem is not that there is not enough to eat, but that there is an excess of food rather than a lack of it. Too much food can easily lead to obesity. People who have good digestion and absorption+easy to store fat and fat are very efficient, and have good digestion ability and energy storage ability. As long as they eat a little, they can meet the needs of daily life. People who don't eat fat often have indigestion or fast energy burning, and need to eat a lot to get enough calories. Therefore, obese people don't have to eat as much as the average person, otherwise the body will convert excess heat into fat and store it in the body for future use. In fact, people who are prone to obesity should be happy, because this is an excellent gene left by your ancestors, so that you can tolerate hunger; Just pay more attention to this advantage in modern times, because eating a little more will easily lead to obesity. Avoid the "Little Fatty Cultivation Plan" Key point: children should not be raised too fat. You can be nutritious, but you should not be puffy and overweight, because human fat cells are determined when they grow up as children. If you are a little fat in primary school, you will probably be fat as an adult; On the other hand, if you are normal when you are a child, it is easier to lose weight even if you are fat when you grow up. How to lose weight? First of all, do you have any excellent hunger-tolerant genes? If there is, you should eat less than others. The so-called less is not to eat malnutrition, but to eat high-nutrient food, such as starch to eat coarse grains, protein can eat lean meat, tofu, dried beans, nuts; Vegetables and fruits choose organic growers, and chemical fertilizers are not nutritious and taste bad. Compared with these Nutrition-Densed Food, NDF), it is junk food, such as hamburgers, fried chicken, doughnuts, cakes, biscuits, bread and so on. Take bread as an example, it is made of white flour, and its nutritional density is not high. In addition, starch is easy to make people fat, and wheat is the most easy to make people fat among all starches, and it is also the easiest to make people allergic and unstable in blood sugar. Recently, relatives, friends and nutritionists around them have all lost weight after implementing a "wheat-free diet", especially the waist fat. First, according to the metabolic pattern, choose and pay attention to the type of food and the proportion of food should be correct. My eighth book, Physical Examination, is finished, and then what? "It is also mentioned that the food quartering (vegetable 1/4, fruit 1/4, starch 1/4, protein 1/4) is very important! And for people with diabetes, unstable blood sugar, or people who are afraid of being fat, I suggest implementing the "enhanced version of food quartering", that is, reducing the original 1/4 starch to 1/8, strictly eating only starch with low glycemic index, and filling the rest with vegetables and good oil. In my classification, bananas, pumpkins, carrots, sweet potatoes and corn all belong to starch; Vegetables are leafy vegetables, including vegetables on land, kelp and seaweed in the sea; Fruits with less sweetness and high fiber are better, such as guava, tomato and avocado. For sweeter fruits (such as litchi, longan, pineapple, cantaloupe), the proportion of consumption should be reduced. People who are easy to get fat should eat less carbohydrates, such as high-sugar drinks and starch, because it is the easiest to get fat. Some people will protest, fat calories are relatively high, why is starch easier to get fat? Although fat is high in calories, it is also easy to make people feel full and slow down the speed of gastric emptying. In addition to making people full and greasy, it will also slow down the digestion and absorption of food. Carbohydrates will make people want to eat again and stop eating; Protein is the least likely to gain weight, such as meat, bean products and eggs. Some people will disagree when they hear it, but I actually encourage eating meat and discourage eating? In fact, from the perspective of archaeology and evolution, it is quite late for human beings to eat starchy food. According to archaeology, human history has been 2.6 million years, and it was not until the last 1, years that it entered the "farming age", while the previous 2.59 million years were hunting age, and they could not grow vegetables, rice and wheat, but only hunted and fished. Therefore, in the long evolutionary history of human beings, most of them lived on protein, fat and high-fiber fruits and vegetables. After the farming era, human beings learned to grow wheat and rice, while making exquisite foods such as bread, biscuits, noodles, steamed stuffed buns and dumplings was only developed in recent thousands of years. Genetically, human beings are OK for protein, but it is actually difficult to adapt to high starch. For example, the ancient Egyptians ate too much bread and starch, which seriously affected their health, including obesity, diabetes, cardiovascular diseases, metabolic syndrome, etc., which made the productivity and combat effectiveness of the whole country decline. When they met the meat-eating ancient Roman army, they soon perished. I'm not encouraging eating meat instead of eating, but we should take human metabolic tendency into account when choosing food. Some people belong to the zebra type, and it is no problem to eat more starch; Some people are tiger-type, and eating too much starch will make them uncomfortable. The detection of metabolic patterns is almost absent in Taiwan Province. Even in America, only a few scholars are doing it. Second, eat less because it is an excellent gene and you don't need to eat as much as the average person. People are unequal, so I don't agree with mainstream nutrition that "adult men should consume 28 calories and women 25 calories a day". Everyone has different needs, because everyone has different tendency to metabolize calories, and even the same person has different needs for calories according to season, temperature, location and activity. For example, in Alaska, the weather is cold and it is enough to eat more; In the Philippines and Malaysia, when the temperature is higher, the heat loss will be reduced, and the food intake will of course be reduced. Don't look at the total calories, but judge by the feeling of fasting and fullness, whether to eat 7 points full or 5 points full, and feel for yourself; If you don't feel it, monitor your weight, and you will get fat according to your current food intake, then try eating less. The so-called eating less is not to eat less of any of them, but to reduce the proportion of food on average and still maintain the "four-point division". Third, eat slowly. Some people's homes will be full of food at any time, and there is no restriction on eating. Therefore, many people do not know how to eat moderately. They eat snacks in addition to three meals, and they will not count the calories and food ratio of snacks, and even eat more than dinner. For this kind of people, there is a trick that can make you enjoy food without eating too much, that is, "eat slowly." The so-called slow eating is not to eat a running mat all day, but to put the amount you want to eat into the plate first, set up a food quartering method, and then don't eat any other food. When you eat, you should eat slowly, chew slowly, and spend half an hour savoring, which is equivalent to eating delicious food for half an hour. If you eat it all at once, you will easily feel that you are not full and want to eat again. I only ate for 5 minutes, but I have actually eaten the whole dish. Why not eat slowly and enjoy it for 3 minutes? In addition, physiologically, it takes 15 minutes for the stomach to transmit the feeling of fullness to the brain. Suppose you eat enough food in 15 minutes, but the feeling of fullness has not reached your brain, you will continue to eat more than you should. By the time your brain feels full, it is too late, and you have already eaten too much! Take buffet as an example. As soon as you enter the restaurant, you eat like a pig, and when you leave, you are bloated. This is because the stomach has a 15-minute delay. So please remember when eating, no matter how much you eat, you won't feel anything within 15 minutes, and you won't feel full until 15 minutes later. So, don't eat too fast. Eat slowly. It doesn't matter if you want to talk and eat. Enjoy the food for half an hour or even an hour, so you won't eat too much. Using the above three methods can reduce the fat that many people have been unable to lose successfully. Unfortunately, many people still eat diet meals, diet pills and exercise instead of doing so. In fact, exercise has little effect on losing weight, because the biggest problem is eating too much or storing too much fat before. Exercise can consume a limited number of calories. It is also mentioned in The Complete Truth of Wheat that many Americans exercise, but they can't lose weight no matter how they move, because they eat the wrong food. Exercise consumption is limited, but eating only a little wheat will store fat, and of course you can't lose weight successfully. It's not that we don't encourage exercise, but let everyone understand that diet is more important than exercise! You don't need to calculate calories, you don't need to be afraid of fat or meat, but you should pay attention to the proportion of food. It is not difficult to lose weight by eating less and slowly.