This kind of weight loss method will increase the death rate of heart disease by 30%!

 Carbohydrate weight loss method has been popular since a few years ago: reducing carbohydrates such as rice, bread, pasta, etc., and replacing them with other foods such as meat. This method of weight loss does not require dieting, and it is not as painful as exercise to lose weight. It is relatively ordinary The weight loss method works faster and is sought after by many people (the current ketogenic weight loss method can be regarded as inseparable, and it is also to reduce carbon water intake). But at the same time, many experts pointed out that this kind of diet can easily lead to excessive fat intake and increase the risk of arteriosclerosis and lifestyle diseases. So what method can achieve the effect of weight loss without damaging health?

Reduce rice and bread

According to the dietary community standards issued by the Ministry of Health, Labour and Welfare of Japan, men aged 18 to 49 with low to moderate physical activity need 2300-2650 kcal a day. Among them, the target content of carbohydrates is 50-65%. When the carbohydrate intake is excessive, the excess will be converted into a source of energy-neutral fat, which accumulates in our body.

As energy sources, carbohydrates, fats and proteins are also known as the three major nutrients. Excess protein will be excreted through feces, so if you want to lose weight efficiently, you need to reduce carbohydrates and fat. The sugar-restricted diet is the use of carbohydrates that have the largest share of the diet to achieve the goal of reducing fat.

But in this way, it is necessary to replace staple foods such as rice, bread, and noodles with other foods, which greatly increases the intake of fat and protein. For example, using konjac shreds instead of noodles, using fried tofu instead of bread in salads, etc., supermarkets and convenience stores have also begun to focus on introducing low-sugar bread and other products.

We know that neutral fats converted from carbohydrates can cause arteriosclerosis and increase the incidence of cardiovascular and cerebrovascular diseases. So this way of losing weight can help us reduce neutral fat, reduce the risk of disease, and it can also reduce fat and lose weight. However, the carbohydrate diet method actually lurks unexpected traps.

As a substitute for carbohydrates, many foods contain a lot of fat in addition to rich protein. The decrease in carbohydrates and the increase in lipids will increase the risk of diseases such as arteriosclerosis.

The National Cancer Research Center of Japan conducted a one-year follow-up survey of people with different carbohydrate intake in 2013, and analyzed 492 papers related to this. The results show that the total mortality rate of people who have continued the carbohydrate diet for more than 1 year, including heart disease and kidney disease, has increased by 30%!

Excessive meat intake

Research results released by European and American researchers in 2012 showed that every 20g decrease in daily sugar intake and every 5g increase in protein will increase the incidence of heart disease by 5%. This result is suspected to be caused by excessive intake of fat contained in foods such as meat.

Both China and Japan have a diet based on carbohydrates, and their genes are relatively the same. Therefore, extreme obesity like those in Europe and the United States rarely occurs. However, Professor Shige Hoshi from Nagoya Gakui University said that according to statistics, there were 9.14 million "hidden metabolic syndrome patients" in Japan in 2012 even though they were slim and had fat accumulation in their bodies. The metabolic syndrome caused by obesity is about 9.71 million, and the two figures are even comparable.

Excerpted from "Japanese Dietary Intake Standards" issued by the Ministry of Health, Labour and Welfare (2015)

Abnormal values ​​in any of two or more of blood lipids, blood sugar levels, and blood pressure, and abdominal circumference or BMI (body index) below a certain value are considered to have "hidden metabolic syndrome." It is predicted that the number of people suffering from metabolic syndrome will decrease in 2035, but the recessive metabolic syndrome may reach 10.42 million people, and it will continue to increase thereafter.

The majority of people suffering from recessive metabolic syndrome are slim and have no symptoms, so they lack opportunities to improve their living habits in time. Arteriosclerosis will progress unconsciously, increasing the risk of cerebrovascular disease and heart disease. The carbohydrate weight loss method is very likely to increase the risk of this recessive metabolic syndrome.

What to do then? How to lose fat and lose weight healthily? Stop eating fat?

Do not! All have to be eaten, but pay attention to how to eat. On the basis of following the balanced ratio of the three major nutrients in the figure above, reducing the total amount of food is the correct approach. The goal can be set to reduce 1~2kg every month, so that it will be easier to stick to and will not force yourself too much. In addition, exercise is also a must. Exercise can help us prevent the loss of muscle and bone during weight loss and maintain our health.

Muscle maintenance is the key to weight loss

Muscle maintenance is the key to weight loss. After reducing the amount of food, the fat accumulated in the body as a preparatory beam will be broken down and converted into energy. But in this process, muscles will also be broken down, and the basal metabolism will decrease, which makes the human body easy to get fat.

Do not exercise while losing weight, only diet to reduce weight, this method is very easy to cause weight rebound. Muscles will also be broken down during dieting, and later because of fat accumulation, they will become fat. Then the fat content in the body is likely to be more than before weight loss, and the risk of cardiovascular disease will inevitably increase.

And exercise can increase muscles and prevent this situation. It is recommended to exercise with moderate load for 30 minutes a day, 3 to 5 times a week. For example, walking, running, Tai Chi and other exercises that increase your heart rate, it is very important to find the exercise that suits you and stick to it.

Ideal weight loss

● Reduce the amount of diet, but maintain the ratio of the three major nutrients of carbohydrates, fats and proteins in the diet.

● Reduce 1~2kg per month. Goals that are too high will dampen the enthusiasm for weight loss, it is not appropriate to persist, and the risk of rebound is also high.

● Prevent muscle loss that accompanies weight loss. 30 minutes a day, 3 to 5 times a week of moderate exercise, or exercise muscles.

● Persistence is victory. It is more effective to find a partner who loses weight together.