Is weight loss about controlling calorie or fat intake

Weight loss requires controlling both calorie and fat intake, with a focus on controlling total calories and adjusting fat intake appropriately. The core of weight loss is to create a calorie deficit, and the proportion of fat as a high calorie nutrient needs to be reasonably controlled. The essence of weight loss is that calorie consumption exceeds intake, so total calorie control is the foundation. Daily calorie intake should be adjusted according to individual basal metabolism and activity level. It is generally recommended to reduce a certain amount of calories but not excessively diet. Fat provides more calories per gram, and excessive intake can easily lead to excessive calorie intake. However, fat plays an important role in hormone synthesis and nutrient absorption, completely eliminating the possibility of affecting health. It is recommended to control the proportion of fat intake to 20-30% of total calories, and prioritize unsaturated fatty acids such as nuts and deep-sea fish. The selection of fat types is more important than simply limiting them. Trans fats and saturated fats should be minimized as much as possible. These types of fats are commonly found in fried foods, processed meats, etc., and may increase the risk of cardiovascular disease. Moderate intake of monounsaturated fatty acids and polyunsaturated fatty acids such as olive oil and avocado can help maintain health. At the same time, it should be noted that a low-fat and high sugar diet is also not conducive to weight loss, as excessive refined carbohydrates can be converted into fat storage.

During weight loss, it is recommended to adopt a balanced diet pattern, which allocates carbohydrates, proteins, and fats reasonably on the basis of controlling total calories. Increasing the intake of whole grains, vegetables, fruits, and high-quality protein, combined with regular exercise, can not only ensure nutritional needs but also achieve healthy weight loss. Maintaining a moderate calorie deficit and a scientific dietary structure over the long term is more sustainable and effective than extreme limitations on a single nutrient.