Overeating has many harmful effects, 5 points to remember about diet

Many people who are trying to lose weight fall into a misunderstanding, thinking that they must eat less to lose weight. This idea is wrong! Losing weight does not mean eating less, but adjusting your wrong dietary concepts. For example, reducing oil and salt, properly matching, and increasing water intake.

1. How to adjust? ① Calorie intake should not be too low: Many people control their calorie intake very low during weight loss, even less than 800kcal, which is an extremely low-calorie diet. If it continues for a long time, it will cause metabolic damage and even amenorrhea in women.

② The fruit intake is appropriate, but not too much: The daily fruit intake of normal people needs to be controlled at 200-350g. Since fruits also contain high fructose, they cannot be used to replace three meals to lose weight. This is equivalent to half a large dragon fruit, 1-2 oranges, 2 kiwis, or three or four grapefruits.

③Cooking vegetables: Although you need to lose weight, you don't need to eat too light. You must eat some fat. Don't be afraid to eat stir-fried vegetables just to lose weight. It is not recommended to just boil vegetables or eat them raw every day. The cooking oil should be controlled between 25 and 30 grams. One spoon of soup is about 10 grams. 2.5 spoons a day, an average of less than 1 spoon per meal. If you eat more than 10 grams of nuts that day, you should reduce your fat intake accordingly. If you eat 10 grams more, you should reduce the cooking oil by 10 grams.

Appropriate fats and oils provide the human body with essential fatty acids and promote the absorption of fat-soluble vitamins. If you don’t eat oil, you will not only be malnourished but also suffer from constipation.

In addition, it is recommended to eat 300-500g of vegetables every day. One fist of cooked green leafy vegetables is about 100g, and you should eat 1-2 fists at each meal.

④Sufficient protein: Muscles will be lost during weight loss, and sufficient protein can maintain muscle mass, especially high-quality protein. Weight loss is about reducing fat, not muscle, so you should eat meat, eggs, milk, and beans. The amount of livestock and poultry meat should be controlled to half a fist. Eating too much will increase the risk of chronic diseases; 300~500 ml of milk, 5 mahjong-sized northern tofu, and 1 egg.

⑤ Do not eat too little staple food: If women consume too little carbohydrates, their menstruation will be scared away, and it will be difficult to get their menstruation back after menopause. Men will also experience symptoms such as fatigue and bad breath. This is because insufficient carbohydrates use fat to produce ketone bodies. Excessive ketone body production will harm health. In particular, they will overeat and love to eat carbohydrates, which will lead to the failure of weight loss.

2. Harm of overeating: Studies have shown that overeating increases the risk of pancreatitis, gastric cancer, chronic atrophic gastritis, acute gastric dilatation, diabetes and many other diseases. [1-4]

It is recommended to eat three meals on time, eat well, and make a good combination, eat until you are 70% to 80% full, and add fruit or milk in the morning and afternoon. Arrange something for yourself to do on weekdays, and you will not overeat if your life is fulfilling.

References:

[1] Sun Ruirong. A case report of acute gastric dilatation caused by overeating[J]. Journal of Clinical and Experimental Medicine, 2003, 24(4):174-174.

[2] Liu Qiquan, Yang Cuixiang, Xiao Yanling, et al. Study on the pathogenesis of chronic atrophic gastritis in traditional Chinese medicine [J]. Hebei Traditional Chinese Medicine, 2002, 24(6):472-474.

[3] Zhou Xiaobin, Zhang Jian, Zhang Chaoying. Meta-analysis of the relationship between lifestyle and gastric cancer incidence in the Chinese population[J]. Chinese Journal of Clinical Rehabilitation, 2006.

[4] Liu Jie, Lin Xiushou, Tan Hongzhuan, et al. Comparative study of risk factors in patients with type 2 diabetes at different stages [J]. Chinese Journal of Chronic Disease Prevention and Control, 2000, 8(1):14-16.