Is the root cause of obesity carbohydrates or greasy food

The root cause of obesity is related to both excessive intake of carbohydrates and greasy foods, with the key being excessive total calorie intake and unreasonable dietary structure. The main influencing factors include high sugar carbohydrates triggering insulin resistance, high calorie density of oils and fats, excessive intake of processed foods, insufficient dietary fiber in the diet, and decreased basal metabolic rate.

1. High glycemic index carbohydrates such as refined rice and flour

can rapidly increase blood sugar and stimulate the secretion of large amounts of insulin. Long term excessive intake can easily lead to insulin resistance, causing fat to accumulate in the abdomen. This type of carbohydrates has fast digestion and absorption, poor satiety, and is prone to overeating. It is recommended to replace some refined carbohydrates with whole grains, such as oats, brown rice, etc., which are rich in dietary fiber and can delay blood sugar rise.

2. Heat density of oil

Each gram of oil contains more than twice the calories of carbohydrates, and greasy foods such as fried foods and fatty meat are prone to unknowingly consuming excessive calories. The saturated fatty acids in animal fats may also cause chronic inflammation and interfere with fat metabolism. However, moderate intake of unsaturated fatty acids such as olive oil and deep-sea fish oil can actually help regulate metabolism.

3. Processed foods

Biscuits, cakes, and other processed foods are often rich in refined carbohydrates and trans fats, which double promote fat synthesis. This type of food often contains a large amount of sugar and seasonings, which can stimulate appetite and interfere with leptin signaling, leading to uncontrolled calorie intake. Suggest reducing the intake of packaged foods and choosing natural forms of ingredients.

4. Lack of dietary fiber

Insufficient intake of vegetables and fruits in modern diets leads to a shortage of dietary fiber. Dietary fiber can not only delay the absorption of carbohydrates, but also combine with intestinal fat for excretion. Its deficiency can exacerbate heat absorption. Daily intake of foods rich in soluble dietary fiber, such as green leafy vegetables and mushrooms, should be ensured.

5. Decreased metabolic rate

Prolonged sitting can lead to muscle loss and decreased basal metabolism, making it easier for equivalent calorie intake to be converted into fat accumulation. As age increases, metabolic rate naturally decreases. At this time, it is more important to control the intake ratio of carbohydrates and fats, and maintain muscle mass through strength training.

To control weight, it is necessary to comprehensively adjust the diet structure. It is recommended to replace refined carbohydrates with whole grains, choose low oil cooking methods such as steaming, ensure daily intake of vegetables and fruits, and combine aerobic and resistance exercise. Avoid excessive restriction of a certain type of nutrient. Long term extremely low carbohydrate or low-fat diets may cause metabolic disorders. Regular monitoring of body fat percentage can better reflect the true degree of obesity than simply focusing on weight. If necessary, a nutritionist can be sought to develop a personalized plan.