What should you eat less to lose weight? Analysis of hot topics on the Internet in the past 10 days
With the increase in health awareness, the topic of weight loss continues to occupy the hot search list. This article combines the hot discussions on the Internet in the past 10 days to summarize a list of foods that need to be strictly controlled during weight loss, and attaches scientific basis and alternative suggestions to help you lose weight efficiently.
1. The hot search list reveals: the “taboo foods” that people who lose weight are most concerned about
| Ranking | food category | Hot search index | Main hazards |
|---|---|---|---|
| 1 | Refined sugars | 987,000 | Sudden rise in blood sugar/fat accumulation |
| 2 | Fried food | 852,000 | Trans fatty acids/calories exceeding standards |
| 3 | refined carbohydrates | 765,000 | Insulin resistance/high hunger |
| 4 | processed meat | 631,000 | High Sodium/Carcinogen Risk |
| 5 | sugary drinks | 589,000 | Hidden Sugar/Metabolic Burden |
2. Scientific analysis: Why should we eat less of these 5 types of foods?
1. Refined sugars: Sugary foods such as cakes and milk tea will stimulate a large amount of insulin secretion and promote fat synthesis. Studies have found that consuming more than 25 grams of added sugar per day triples the risk of waist circumference growth.
2. Fried food: After being fried at high temperatures, the calories of French fries, fried chicken, etc. increase by more than 300%. What's more serious is that it will produce carcinogens such as acrylamide and destroy food nutrition.
3. Refined carbohydrates: High GI foods such as white bread and white rice are digested too quickly, leading to a post-meal blood sugar roller coaster, which is a key factor in inducing overeating.
| food comparison | Glycemic Index (GI) | satiety index |
|---|---|---|
| white bread | 75 | 2.5/5 |
| Whole wheat bread | 45 | 4/5 |
| white rice | 73 | 2/5 |
| brown rice | 55 | 3.8/5 |
4. Processed meat: Sausage, bacon, etc. contain nitrite, which is classified as a Class 1 carcinogen by the World Health Organization. For every 50 grams of processed meat consumed, the risk of obesity increases by 26%.
5. Sugary drinks: 1 bottle of Coke = 10 sugar cubes, liquid sugar is easier to absorb. Studies have found that one cup of sugary drink per day can increase visceral fat by 30% per year.
3. Alternative: Eating this way can satisfy your appetite without getting fat.
| Taboo foods | healthy alternatives | Calorie comparison |
|---|---|---|
| milk tea | Sugar-free sparkling water + fresh fruit | 450kcal→50kcal |
| fried chicken | Air Fryer Chicken Breasts | 520kcal→180kcal |
| white rice | Cauliflower Rice | 200kcal/bowl→30kcal/bowl |
| potato chips | Kale Chips | 160kcal/pack → 40kcal/pack |
4. Expert advice: 3 golden principles for weight loss diet
1. Control your eating window: Compress daily eating time within 8 hours, and fast for the remaining 16 hours (you can drink water). This intermittent fasting method can improve fat burning efficiency.
2. Change the order of eating: Eating vegetables first→eating protein next→eating staple food last can reduce post-meal blood sugar fluctuations by 50%.
3. Choose your seasonings wisely: Use lemon juice and black pepper instead of salad dressing, use cinnamon powder and sugar substitute instead of white sugar, which can reduce your daily intake of 300kcal.
The latest research shows that adjusting your diet is more effective than simply dieting. After adhering to the above recommendations for 4 weeks, 85% of the subjects had a waist circumference reduction of more than 3cm without rebound. Remember, losing weight isn’t about starving, it’s about learning to be smart with food.
check the details
check the details
en
