Too much sugar intake can easily lead to obesity. Compared with eating fat, sugar is more likely to make people obese. After we eat too much fat, it will also accumulate as the body's reserve energy, which will make us fat, but moderate intake of fat will help improve the satisfaction of the brain, but it will help us control our appetite more easily and help us lose weight.
On the contrary, sugar intake will promote the secretion of insulin (because blood sugar rises, insulin needs to be secreted to lower blood sugar). Insulin can transport glycogen into cells for energy supply, and also inhibit the decomposition of fat and glycogen, and promote the synthesis of fat and glycogen. Glucose in the blood will be reduced efficiently, giving the brain a feedback that "I still need energy", so the intake of sugar will make us have an appetite and may eat more food. With the acceleration of glycogen synthesis, excessive glycogen will eventually be converted into fat, which is completely unnecessary, and the efficiency of directly ingesting fat is low.
Therefore, it is really inappropriate to eat too much sugar in weight loss. Too many carbohydrates are naturally not conducive to weight loss. We can appropriately reduce the proportion of carbohydrate intake, but we must be careful not to eat carbohydrates completely! There are many disadvantages to not eating carbohydrates. As mentioned above, the body has a great demand for glucose, but the supply of glucose is insufficient. We may have dizziness, fatigue, lethargy, nausea, negativity and other problems, and people with large blood sugar fluctuations may also have hypoglycemia.
When the body can't get enough glucose to supply energy, it will naturally consume stored energy and fat to provide energy, but fat can't be greatly reduced, because fat decomposition produces ketone bodies, and too many ketone bodies lead to an increase in blood ketone concentration. Too many ketone bodies may cause ketosis and even ketoacidosis. In order to avoid this situation, the body will indirectly decompose protein to provide energy, and protein is an extremely important component for us.
It not only synthesizes various organs of the body, provides protein carrier to exchange metabolic components, but also helps to synthesize antibodies, such as muscles, ligaments, cartilage and hair. Therefore, the decrease of protein will do great harm to the body. In the long run, there may be decreased resistance, decreased hair and muscle content, and even atrophy of the reproductive system, such as amenorrhea, less menstrual flow, and even infertility. So don't underestimate carbohydrates, it is still very important.
The more popular "ketogenic weight loss" means that carbohydrates are greatly reduced and the proportion of fat intake is increased. In a short period of time, due to the sharp decrease of glucose, the body energy is insufficient, and a large amount of fat is decomposed. Dehydration will greatly reduce weight, but in fact, the long-term impact is unfavorable. Many friends' improper methods of ketone production may lead to excessive fat intake, increase the incidence of more cardiovascular and cerebrovascular diseases and damage blood vessels.
The body may also have a decrease in the proportion of muscles, causing physical discomfort, which must be carried out under correct guidance. It is not recommended to take the ketogenic weight loss method of sharply reducing carbohydrates. Actually, it may not be suitable for most people. The way of low-carbon weight loss is also best not to let the intake of carbohydrates account for less than 30%, preferably 40-50%. Generally speaking, the energy supply ratio of carbohydrates should be 55-60%.
As for "high-quality carbohydrates", this statement is rare. It can be understood that carbohydrates that make blood sugar rise less quickly in a short time, such as coarse grains, whole grains and potato foods, can be counted as high-quality carbohydrate sources. They themselves retain more dietary fiber, which helps to delay the digestion and absorption of food, so they will not make blood sugar fluctuate too much.
In a short time, the utilization rate of glucose increased, the synthesis of glycogen decreased, and the part that was finally converted into fat was not so much. In addition, dietary fiber helps to delay gastric emptying and enhance satiety, so it helps to lose weight. Compared with high-quality carbohydrates, we should avoid eating "refined carbohydrates" when losing weight, that is, carbohydrates that are digested and absorbed quickly, such as sugar, cold drinks, sweet drinks, cakes and other foods, which will greatly affect blood sugar and more easily increase the probability of obesity.