In-depth analysis of metabolism and the logic of carbohydrate-based weight loss: A guide to overcoming weight plateaus and managing premenstrual syndrome.
My weight is within the healthy range, but I still want to lose more weight, so I used the "weight loss day" method to follow a periodic weight loss program. However, after a month, I don't feel like I've really lost that much weight. Is it only super effective for extremely obese people?
Fat Lady: Using the staple food adjustment day in the menstrual cycle weight loss method, extremely obese people can indeed achieve very impressive results (one kilogram per week). However, if you are very close to your ideal weight or already within the ideal weight range, you will likely find that the weight loss result on one day a week is at most half a kilogram, or even no effect at all. In that case, I suggest you adopt calorie control and increased exercise to achieve the goal of "body shaping" rather than "weight loss".
I missed my "Easy Weight Loss Day" diet. I was supposed to control my food intake every Tuesday and do stretching exercises on Wednesday, but I was so busy this Tuesday that I forgot to do the food control. What should I do? Do I have to wait another week?
Mrs. Fat: In principle, this is fine. You can still choose to do your stretching exercises as usual on Wednesday morning, and adjust your main meal on the same day. Generally speaking, although the effect won't be as obvious as on a "weight-loss day," you'll still see some results. Or you can wait until next week. The key to weight loss is consistency, not expecting too many amazing results!
Even if I can lose a kilogram a month, won't I easily gain it all back after just one big meal? Isn't the chance of regaining the weight very high?
Fat Lady: If you choose not to eat anything on your chosen day or opt for a liquid fast, then you won't need to wait for a big meal; you'll gain the weight back as soon as you resume your normal diet. However, if you adjust your staple food intake with other foods, then whether you can have a "big meal" depends on what you eat. Generally speaking, if you grasp the right dietary techniques and methods, a cyclical weight loss program will allow you to eat a big meal without gaining weight.
Clarification of Medical Terms
Why is there such a strong correlation between metabolism and weight loss?
Metabolic rate depends on age, gender, and the amount of lean muscle tissue in the body. The older one gets, the lower the metabolic rate, which is why many people experience sudden weight gain after menopause. Doctors say that the metabolic rate is generally highest between the ages of 8 and 25, after which it begins to decline, decreasing by about 3%-5% every ten years. Perhaps one eats a lot but not refined foods when young, while eating less but more refined foods when older; the way calories are absorbed differs, as does the amount of exercise. However, this difference in metabolic rate increases the likelihood of middle-aged obesity.
Men generally have a higher metabolic rate than women. A normal male metabolic rate is around 1200-1600 calories, meaning a natural difference of about 200 calories per minute. This difference is also related to the amount of muscle tissue in the body, specifically lean muscle tissue, which increases basal metabolic rate and calorie expenditure. People with less lean muscle have a lower metabolic rate, a relatively higher proportion of body fat, and a poorer ability to burn calories.
Even among people of the same weight, those with a higher percentage of lean muscle tissue are less likely to gain weight. For example, people who do weightlifting have high muscle mass, which leads to a higher metabolism and makes it easier for them to burn calories than the average person.
The primary function of carbohydrates is to provide energy; one gram of carbohydrates produces four kilocalories, providing the body with enough energy to maintain bodily functions, brain activity, and physical activity. Sufficient energy increases protein utilization, allowing protein to repair bodily functions and maintain physiological functions. It also regulates fat metabolism, preventing ketoacidosis. Furthermore, it aids in the absorption of dietary fiber and lactose in the gastrointestinal tract.
The difference between monosaccharides, disaccharides, and polysaccharides. Monosaccharides, disaccharides, and polysaccharides are all carbohydrates. Monosaccharides and disaccharides are sweet-tasting sugars with short chains in their chemical structure. Because they have few linkages, they are easily absorbed by the body. Glucose is a monosaccharide, and sucrose is a disaccharide. They are easily absorbed and promote insulin secretion. Insulin inhibits fat breakdown, causing calories to be converted into fat and stored in the body. Therefore, when trying to lose weight, monosaccharides and disaccharides should be consumed in moderation because they do not provide a feeling of fullness, making it easy to overeat these sweet foods.
Polysaccharides have a large and complex chemical structure, and they need to be digested and metabolized before they can be absorbed. Because they are absorbed slowly, provide a feeling of fullness, and are high in fiber, it is advisable to choose polysaccharide-rich foods when trying to lose weight, such as rice, barley, brown rice, and germ rice.
Carbohydrates are the primary source of energy. When there is excess carbohydrate in the body, it will be converted into fat for storage to protect internal organs and provide energy when there is a deficiency. Carbohydrates can be divided into simple and complex carbohydrates. Simple carbohydrates are mainly found in refined sugars, such as sugarcane, candy, and fruit; complex carbohydrates are mainly found in starchy foods, such as grains, bread, and potatoes, and are also known as polysaccharides. In addition to starch, complex carbohydrates also include dietary fiber. Indigestible fiber is a type of carbohydrate that the body cannot absorb, but it has the functions of absorbing water, reducing fat absorption, and increasing gastrointestinal motility.
Does restricting sugar intake really lead to weight loss?
Carbohydrates are the primary source of ATP, providing energy to cells and tissues. The body metabolizes carbohydrates first, followed by fats and proteins. Protein digestion requires carbohydrates; without carbohydrates, the body will seek to break down proteins by targeting fats. However, fat metabolism also requires the energy generated from carbohydrate metabolism: without carbohydrates, there is no energy, and therefore no ATP to support fat metabolism. Without carbohydrates to metabolize fats, metabolic abnormalities can occur, leading to the production of ketone bodies. Ketone bodies require a large amount of water to be excreted from the body.
The slight accumulation of ketoacids caused by not eating sugar for a day is not enough to cause poisoning. The increase in ketoacids in the body can lead to diuresis, water excretion, and weight loss. However, this effect is generally only suitable for a short period of 1-2 days. It is absolutely forbidden to follow a sugar-free diet for several days or weeks in a row, as this can lead to ketoacid poisoning and serious conditions such as shock and coma.
Metabolic rate is actually the sum of basal metabolic rate, resting metabolic rate, food effect metabolic rate, and exercise metabolic rate. Doctors point out that metabolism is the balance between calories consumed, calories used, and calories burned. Maintaining a balanced body weight means consuming fewer calories than you metabolize. Eating less and exercising more aims to increase the metabolic rate, hoping to minimize calorie storage and maximize calorie expenditure.
Resting metabolic rate refers to the amount of calories a person burns even when completely still, such as during sleep. This includes activities like heartbeat, breathing, maintaining basal body temperature, kidney function, and blood circulation – all of which require energy. The calories burned during rest are the resting metabolic rate. Basal metabolic rate, in addition to the resting metabolic rate, includes the metabolic rate burned during wakefulness, which increases by about 10%.
The food effect metabolic rate refers to the fact that not all food we eat is converted into energy; a portion is used to burn that energy. For example, when we eat, food is absorbed through the digestive system, and this absorption process requires energy. Metabolizing the food into cells also requires energy. In other words, a portion of what we eat is used up; even drinking water requires energy to metabolize it. Another explanation is that shivering when we're cold also burns energy, which is also considered part of the food effect.
I'm really too lazy to exercise. Can't I just lose weight by controlling my diet?
Exercise is essential, as it boosts metabolism. When you reach a certain point in your weight loss journey, doctors often recommend building some muscle. Many people experience a weight loss plateau (when calorie intake and expenditure reach equilibrium) and find it difficult to lose more weight. This is because during the weight loss process, lean muscle tissue is reduced, so exercising more lean muscle tissue can help with metabolism.
Premenstrual syndrome (PMS). A woman's menstrual cycle can be divided into the follicular phase, the ovulation phase, and the luteal phase. The period from the first day of menstruation to ovulation is called the follicular phase, and the period from ovulation to the onset of menstruation is called the luteal phase. PMS occurs during the luteal phase, about a week before menstruation, and is caused by the physiological symptoms resulting from the influence of the hormone progesterone.
What are some ways to speed up metabolism?
1. Exercise: Increasing lean muscle mass is the most effective way to accelerate metabolism and burn fat. 2. Soaking in hot water: Raising body temperature naturally promotes metabolism. 3. Drinking plenty of water: Improved blood circulation helps eliminate waste products from the body. Water entering the kidneys requires the body to expend significant energy to excrete it. 4. Dietary factors: Drinking ginger water, eating spicy foods; consuming foods rich in vitamins, enzymes, and minerals; increasing protein intake; and always eating breakfast. These dietary principles can accelerate metabolism.
In the days leading up to my period, I always experience mood swings, breast tenderness, and headaches. I also have trouble sleeping and have difficulty concentrating. What can I do to improve my premenstrual syndrome symptoms and prevent them from overly interfering with my life?
In terms of diet, maintain a balanced diet for three meals a day. Increase your intake of whole grains, red meat, legumes, vegetables, and fruits-foods high in fiber and iron. Supplementing with multivitamins, such as vitamins A, B6, and E, and minerals like calcium, magnesium, and zinc, can also effectively alleviate premenstrual syndrome. Avoid overly salty foods, refined desserts, coffee, tobacco, and alcohol. Regarding your sleep schedule, it's best to avoid staying up late. Develop a habit of exercising at least three times a week. This will boost metabolism, improve blood circulation, making menstruation smoother, and the endorphins produced during exercise can also improve mood.
Weight will naturally increase. Intake refers to carbohydrates, protein, and fat, the three main elements of energy; expenditure primarily comes from metabolism, which accounts for about 60-70% of daily calorie expenditure. Therefore, controlling calorie intake is easier than controlling intake. Good dietary control is a necessary principle for weight loss, and a healthy metabolism directly affects the calorie expenditure ratio.
Therefore, exercise is the best way to increase metabolism. Doctors emphasize that exercise promotes metabolism, but it takes time, about three months, to see results.