Why should weight loss control sugar and carbohydrates

Losing weight requires controlling sugar and carbohydrates mainly because they directly affect blood sugar fluctuations and fat storage. Sugar and refined carbohydrates can rapidly increase blood sugar, stimulate massive insulin secretion, promote fat synthesis, and inhibit fat breakdown. Long term excessive intake can easily lead to weight gain. Controlling the intake of these two substances can help stabilize blood sugar levels, reduce fat accumulation, and improve metabolic health.

1. Blood sugar fluctuations

Foods high in sugar and refined carbohydrates, such as white bread and desserts, are quickly digested and absorbed, leading to a sharp increase in blood sugar levels. The body secretes a large amount of insulin to cope with peak blood sugar levels, converting excess blood sugar into fat storage. Frequent blood sugar fluctuations can also lead to increased hunger and create a vicious cycle of overeating.

2. Fat synthesis

Insulin is a key hormone that promotes fat synthesis. When excessive sugar intake occurs, the liver converts glucose into triglycerides and stores them in fat cells. Long term high carbon water diet may lead to insulin resistance, further exacerbating fat accumulation, especially prone to abdominal obesity.

III. Metabolic Effects

Excessive carbohydrates can disrupt the balance of leptin and ghrelin, affecting the transmission of satiety signals. A high sugar diet may also alter the composition of gut microbiota, with certain microbiota promoting increased energy absorption efficiency, leading to a higher likelihood of gaining weight at the same food intake.

4. Nutrient Density

Many high sugar and high carbon foods often lack nutrients such as vitamins, minerals, and dietary fiber. These empty calorie foods occupy the daily calorie quota but cannot provide sufficient nutrition, which may trigger hidden hunger and indirectly lead to overeating.

Fifth, Chronic Inflammation

Long term high sugar diet can induce low-grade chronic inflammation, which is mutually causal with obesity formation. Glycation end products can damage cellular function, and obesity itself can exacerbate inflammatory reactions, forming a closed loop of metabolic dysfunction. When controlling sugar and carbohydrate intake, attention should be paid to selecting high-quality sources of carbohydrates, such as whole grains, legumes, and low sugar fruits. Increasing the intake of vegetables and high-quality protein can help prolong satiety. Combining regular exercise can further enhance insulin sensitivity. For individuals with insulin resistance, adopting a low carbohydrate diet may have a more significant effect, but it is important to avoid nutritional deficiencies and seek guidance from professional nutritionists to develop personalized plans if necessary. Maintaining a long-term stable dietary pattern is more important than short-term extreme restrictions.