Why do we get fat

Chapter 24 Successful weight loss, obviously anyone can do it

Ask again: why do we get fat?

The answer, bluntly, is: Sugar makes us fat.Not fat and protein.It's not about eating more and moving less.

But if that's the case, why do we keep hearing inspiring stories about sticking to a low-fat diet and successfully losing weight?After all, low-fat diets tend to be relatively high in sugar, so based on our findings, shouldn't people who try these diets lose weight?
Most people know people who said that after participating in the Huiyou body weight loss course, they used the recommended diet in weight loss books such as "Miss "Lightning"", "French Women Don't Get Fat" or "Eat Too Much and Don't Worry About Fat". After the fat diet, the weight has been significantly reduced.When researchers tested the effectiveness of low-fat weight-loss diets, they found that there was always such a part of the subjects who lost considerable weight after following the low-fat diet.Does this mean that some of us can actually lose weight by restricting sugar, while others can only lose weight by reducing fat intake?
The answer is probably "no".The reason why any diet and weight loss method can make people lose weight successfully is because the dieter strictly requires himself to reduce the intake of sugars that are easy to make people fat.Simply put, those who diet successfully to lose weight not only reduce their fat intake, but also reduce their sugar intake.The weight loss success is not because they eat some special food that will lose weight, but because they follow these special diets that also reduce sugar.In a word, no matter how many weight loss diets there are or how varied they are, weight loss success is not because of what they eat, but because of what they don't eat—that is, sugar.

Think about it carefully.Whenever we get serious about losing weight (diet or exercise), we always make some changes to our daily diet, no matter what method we follow.The most fattening sugars are always removed from the diet.When we work out, we often also cut out beer and sweets at the same time.But in the end, what led us to lose weight was actually quitting beer and sweets, not the exercise we took for granted.

We no longer drink those high-calorie carbonated drinks, such as cola, but replace them with water or diet soda.The same goes for juice.An obvious change in any weight loss diet is to replace fruit juice with water.We no longer eat sweets, desserts, and bread, but we think we're following our "eat less" weight-loss advice and think we're cutting greasiness (fat) by cutting them out.But in fact, the reason for our weight loss success is to reduce the intake of sugar, especially granulated sugar, fructose syrup and refined cereals.Just look at it, and you will find that the low-fat weight loss diet also strictly restricts the intake of all refined sugars, no sugar, no refined white rice, no refined flour.Refined sugars like rice, bread, pasta and potatoes are often replaced by vegetables, or at least whole grains.

If we try to cut calories from our diet, we also cut sugar overall.Because sugar accounts for the largest proportion in our diet.So it is obvious that it is the one that cuts the most.

Even if our goal is to reduce fat mass, we will find that it is difficult to reduce the intake of hundreds of calories per day just by reducing fat intake, so we have to eat less sugar in conjunction with it.In short, a low-fat diet that cuts calories more or less also cuts sugar intake.

In short, when we try any conventional diet, when we decide to follow what is defined as "healthy eating" today, we will include the most fattening sugar in the diet, and a part of the total sugar remove.If we've lost weight, it's almost certain that's why.

Incidentally, food manufacturers produce low-fat products that do the opposite.They remove a small portion of fat and its accompanying calories, but replace it with sugar.Take low-fat yogurt for example, they replace some of the fat with fructose syrup.We think we're eating heart-healthy, low-fat, weight-loss snacks when, in fact, we're getting fatter because of all that added sugar and fructose.

Similarly, those who swear they lost weight through exercise also unwittingly reduced their sugar intake.It's also possible that this is true.Those who ran, swam, or did aerobic exercise five times a week without any changes in their diets lost weight were rarer.Rather, they ditch beer and fizzy drinks, eat less sweets, and might even try leafy greens instead of starchy foods.

但很少有人会联想到这点。想象一下，我们想要将日需卡路里从2500削减到1500，希望每周减少1千克的脂肪。然后再假设我们现有饮食遵循被科学家认定的完美搭配：20%蛋白质，30%脂肪，50%糖类。也就是说，一天要摄入500卡路里蛋白质、750卡路里脂肪和1250卡路里糖类。如果我们想保持营养成分之间的平衡，并且又要每天只摄入1500卡路里来节食减肥——那就是300卡路里蛋白质、450卡路里脂肪和750卡路里糖类。现在削减了200卡路里蛋白质、300卡路里脂肪以及500卡路里糖类。

If we wanted to further reduce our fat intake—say, to 25 percent of our daily calories, which is less than most people can tolerate—then we would now be eating 300 calories of protein, 375 calories of fat, and 825 calories sugar.We've cut our daily fat intake by 375 calories and sugar by 425 calories.If we also increase our intake of protein at this time, then as compensation, we will consume less sugar.

And when calorie-restricted diets fail—and in fact they usually fail, as does exercise, or we wouldn’t be struggling to lose weight by now—the reason is that we’re overly vigilant about fat and overrestricting our intake of fat and protein.In fact, these two have no long-term effect on insulin and fat storage, but are necessary for cell and tissue reconstruction.These diets also deprive the whole body of nutrients, at least semi-depleted, without making specific recommendations for fat consumption.The weight you lose can certainly be maintained without regaining weight, as long as you can resist the feeling of semi-starvation.

To sum up, weight loss succeeds when fattening sugars are cut from the diet; when it doesn't, it fails.Simply restricting calories and fat will definitely make you malnourished, and intense hunger and discomfort will lead to complete failure of weight loss.

(End of this chapter)