Commonalities between the three major nutrients and the dietary habits of obese individuals

Essential Nutritional Knowledge for Weight Loss

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Why do we gain weight from eating foods high in sugar or fat?

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The three essential nutrients for the human body

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Protein, sugar, and fat all contain calories, and consuming too much of any of these nutrients will lead to weight gain.

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The calorie content of the three major nutrients is as follows: 1 gram of protein or carbohydrate produces 4 kilocalories, while 1 gram of fat produces 9 kilocalories. Therefore, the same mass of fat contains more than twice the calories of carbohydrates or protein.

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The main factor contributing to obesity in people in Europe and America is dietary fat, rather than sugar or protein. Dietary structures differ across regions, leading to variations in the causes of obesity.

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Of the three major nutrients, sugar and fat are the biggest factors contributing to obesity.

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The human body is composed of many active tissues and fats. These active tissues are made up of water, proteins, and other trace elements. These active tissues undergo daily metabolism and are replenished from external sources to maintain life and health.

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Based on standard body weight, 1 gram of protein is needed per kilogram of body weight per day to supplement the essential protein in the body's active tissues.

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Furthermore, after being absorbed in the gastrointestinal tract, protein releases a higher proportion of calories through combustion than sugar or fat. Sugar or fat releases only about 8% of its calories after being burned, while protein releases about 20%. This explains why protein is converted into fat more readily in the body, and also illustrates the impact of the three major nutrients on body fat accumulation and obesity.

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Rice is the staple food of East Asians, primarily a source of sugar. Long-standing dietary habits have led to a highly developed amylase enzyme system in the body, facilitating the breakdown and utilization of sugars, thus making sugar absorption easier.

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Therefore, the supplementation of the three major nutrients and the increase in protein intake in weight loss diet control are based on this reason.

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We should note that among protein-rich foods, meat is the most frequently mentioned. However, some meats are high in fat (approximately 20% to 30% fat). When consuming such meats, we should avoid the fatty parts.

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In addition, the skin-on parts of meat contain a lot of fat and should be consumed less often. Chicken, duck, and poultry are leaner meats. Furthermore, legumes are extremely high in plant-based protein, making them an appropriate protein source for weight loss and dietary control.

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Common Dietary Habits of Obese Individuals

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A research report by American psychiatrist Stancard points out that obese people share the following common dietary habits:

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> ① I think every food is delicious. After I finish my meal, I see other people's meals and they seem even more delicious, so I eat an extra portion.

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②Whether on an empty stomach or a full stomach, I want to eat whenever I see something.

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③ When under stress, people tend to overeat and have multiple meals a day;

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④ They have weak self-control and their weight loss diet plans are often disrupted;

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> ⑤ Eats quickly, is not picky about food, and has irregular eating habits;

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> ⑥ Skipping breakfast, eating little at lunch, and then eating a large meal at dinner – a classic case of night eating syndrome;

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> ⑦ They have a picky eating habit and overeat their favorite foods.

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There are differences in dietary preferences between overweight and underweight people. Overweight people tend to eat more foods that are easily converted into body fat, such as sweet fruits, cola, fruit juice soda, and chocolate.

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The two basic methods for weight loss are diet and exercise. Dr. Standcard from the United States points out seven common eating mistakes that need to be avoided. What are your eating habits? If you're determined to lose weight, take action now and strive to improve your eating habits.