Does weight loss control sugar or calories

Losing weight requires controlling both sugar and total calorie intake, and the key is to create a reasonable calorie gap. Sugar control can reduce fat synthesis and stabilize blood sugar, while calorie control directly determines energy balance. The synergistic effect of the two is the best. Specific implementation should focus on refined sugar restriction, carbohydrate selection, protein intake ratio, dietary fiber supplementation, and exercise consumption ratio.

1. Refined sugar restriction:

Adding sugar is the primary control object for weight loss, and it is recommended to consume no more than 25 grams per day. Refined sugar can rapidly increase blood sugar, stimulate insulin secretion, and promote fat accumulation. Common high sugar traps include sugary drinks, baked goods, and seasoning sauces, which can be replaced with sugar substitutes or natural sweeteners to reduce calorie intake. Special attention should be paid to the hidden sources of sugars such as fructose syrup and sucrose on food labels.

2. Carbohydrate selection:

Replacing high GI carbohydrates with low GI foods can prolong satiety. Whole grains such as brown rice and oats are more beneficial for reducing fat than white rice and flour, and their slow-release properties can avoid severe fluctuations in blood sugar. The daily carbon to water energy supply ratio should be controlled at 40% -50%, and it can be appropriately increased for sports enthusiasts. High quality carbohydrates such as potatoes and corn should be included in the total calorie accounting.

3. Protein ratio:

Increasing protein intake to 1.2-1.6 grams per kilogram of body weight per day can increase the caloric effect of food. High quality proteins such as chicken breast and fish can maintain muscle mass and avoid a decrease in basal metabolism. Whey protein and plant protein powder can be used as supplements, but they need to be included in the daily calorie budget. The recommended protein energy supply ratio is 20% -30%.

4. Dietary fiber supplementation:

Daily intake of 25-30 grams of dietary fiber can delay sugar absorption. Foods rich in soluble fiber such as broccoli and Kia seeds can form satiety gel, reducing the risk of overeating. The β - glucan contained in mushrooms can improve gut microbiota and indirectly regulate energy metabolism. Fiber intake should be accompanied by sufficient drinking water to avoid bloating.

5. Exercise consumption ratio:

300 minutes of high-intensity exercise per week can create a 20% -30% calorie deficit. Resistance training can increase muscle utilization efficiency of glycogen, and excessive oxygen consumption after HIIT training can sustain fat burning. Timely supplementation of fast carbon and protein after exercise can promote recovery, but it is necessary to control the total calorie intake to not exceed the standard.

During the implementation phase, it is recommended to use a dietary record app to accurately calculate macronutrients. In the initial stage, a ratio of 4:3:3 carbon water: protein: fat can be set. Regularly adjust the body composition testing plan to avoid metabolic adaptation caused by long-term excessive dieting. Choose steaming instead of frying as the cooking method, and prioritize steamed and cold dishes when dining out. Maintaining 7 hours of sleep daily helps regulate the balance of leptin and ghrelin, and avoiding carbohydrates 3 hours before bedtime can optimize nighttime fat mobilization. When encountering a plateau period, one can try the carbon water cycle method or intermittent fasting to disrupt metabolic balance.