The ultimate mystery of weight loss is: calorie intake < calorie consumption. However, there are many different opinions on the source of calories: some people believe that while controlling calories, it is necessary to take into account a balanced nutrition, taking in the body's needs of fat, protein and carbohydrates and other nutrients, which is represented by the Mediterranean diet; some people believe that when losing weight, it is only necessary to strictly control calories, even if all eat cream cakes, small cookies and other "junk food "Others believe that special attention needs to be paid to the time and environment of calorie intake, such as the belief that eating breakfast is good for weight loss, and eating at fast food restaurants is not conducive to weight loss. So, what is most important for weight loss? The Harvard School of Public Health presents the results of studies on various foods and ingredients on its official website. 1, fat - type is more important than quantity For a long time, we all think that if we want to be healthy and slim, then we must eat less fat. However, this is not supported: in the past 30 years, the percentage of calories from fat in the American diet has fallen, but the obesity rate has soared. Clinical trials have also found that low-fat diets are no more conducive to weight loss than moderate-to-high-fat diets. In fact, subjects who ate a moderate or high-fat diet lost just as much weight, or even more in some studies, compared to subjects who ate a low-fat diet. Nor does a low-fat diet appear to have any particular benefit in terms of disease prevention. Part of the problem with low-fat diets is that they tend to be high in carbohydrates, especially white bread and white rice, which can be digested quickly. These foods increase the risk of weight gain, diabetes and heart disease. To be healthy, the type of fat you consume is more important than the amount of fat you consume, and the same is true for weight control. One study followed 42,000 middle-aged and older women for eight consecutive years and found that: gaining weight is associated with eating more unhealthy fats, such as saturated fats, especially trans fats; and eating more healthy fats, such as monounsaturated fats and polyunsaturated fats, is less likely to gain weight. 2, protein - high protein diet only short-term weight loss effect? Most of the weight loss benefits of a high protein diet are seen in short-term trials, and the weight loss effects are not prominent in long-term studies. High protein diets tend to be low in carbohydrates and high in fat, so it is difficult to say whether high protein plays a role in weight loss or high fat + low carbohydrates play a role. If it is true that high-protein diets play a role in weight loss, it may be attributed to the following reasons. Greater satiety: With both reducing total calories, it is easier to feel full on a high-protein diet than on a high-fat or high-carb diet. Greater thermic effect: It takes more energy to metabolize and store protein compared to other macronutrients, which helps us burn more calories per day. Improved body fat ratio: Protein helps us increase our muscle ratio when we lose weight, which in turn is more conducive to burning more calories. A high-protein, low-carb diet also improves blood lipids and other metabolic markers, which can help prevent heart disease and diabetes. However, it is also important to choose the type of high-protein diet, because eating too much red meat or processed meat products can instead increase the risk of heart disease, diabetes and colon cancer. Healthy high-protein foods include nuts, beans, fish and poultry meat, and replacing red meat and processed meat products with these foods can reduce the risk of heart disease, diabetes and colon cancer. A recent study by the Harvard School of Public Health suggests that eating more healthy protein is also good for weight loss. A 20-year follow-up study on 120,000 men and women showed that during this period, people who ate more red meat and processed meat products gained more weight (1 pound more every 4 years); while people who ate more nuts lost weight (0.5 pounds less every 4 years). 3, carbohydrates - do not want to weight rebound, we must eat more coarse food Although low-carb, high-protein diet can help us lose weight quickly, but weight loss is a constant battle. To control weight and prevent chronic disease in the long run, eating the right carbohydrates is more important than how much you eat. Refined grains, white rice, white bread, white pasta, and refined breakfast cereals are all rich in highly digestible carbohydrates, as are potatoes and sugary drinks. Scientifically speaking, they are all high glycemic index and high glycemic load foods that cause rapid, sharp rises in blood sugar and insulin, which can lead to spikes in hunger for short periods of time, leading to overeating. And, in the long run, these foods can also lead to increased weight, risk of diabetes and heart disease. For example, in the Diet and Lifestyle Change study, people who added French fries, potatoes, potato chips, sugary drinks and refined grains to their diets gained more weight over time, gaining an additional 3.4, 1.3, 1.0 and 0.6 pounds per four years, respectively. Those who reduced their intake of these foods lost weight. 4, dietary fiber - high-fiber foods make you hungry slower Whether it is for health or slimness, you should increase the proportion of whole grain foods, fruits and vegetables in your diet. In fact, these foods will also provide calories, but when people eat more of these foods, the calorie intake from other foods is reduced. This is because the fiber in these foods slows down digestion, which suppresses hunger. In addition, the water content of fruits and vegetables is also high, which allows us to have a stronger sense of satiety when we consume fewer calories. 5, nuts - the best snacks for dieters Tiny nuts contain a large number of calories and fat, once used as a taboo for dieters. However, research has found that eating nuts does not gain weight, but rather help control weight. Perhaps because nuts are rich in protein and fiber, both of which make people feel full. People who often eat nuts than those who rarely eat nuts have less chance of heart disease or dying from heart disease, which is another reason why nuts are included in the ranks of a healthy diet. 6, dairy products - most of them do not work for weight loss The U.S. dairy industry once based on the findings of a number of short-term studies, trumpeting the benefits of milk and other dairy products for weight loss. But it has recently been found that whether it is a relatively short-term randomized trial or a long-term follow-up study, most do not prove that dairy products or calcium help control weight. However, a recent exception was found in the Harvard School of Public Health's Diet and Lifestyle Change Study: drinking more yogurt does lead to weight loss. However, drinking more milk or eating more cheese did not work for weight change. It may be that the beneficial bacteria in yogurt help with weight control, but more research is needed to prove this point. 7, sugary drinks - more terrible than pastries There is now conclusive evidence that sugary drinks can lead to weight gain, obesity and the risk of diabetes. Researchers conducted a systematic evaluation and meta-analysis of 88 studies and found that drinking sugary carbonated beverages can make people consume more calories and gain weight. Another meta-analysis showed that adults who drank sugary drinks were 26 percent more likely to develop type 2 diabetes than those who rarely drank sugary drinks. There is also substantial evidence that drinking more sugary drinks increases the risk of heart disease. Sugary drinks, like pastries, are carbohydrates that are quickly digested. Studies show that solid forms of carbohydrates also provide a feeling of satiety, while liquid forms do not, so even though we already consume many calories from sugary drinks, we are not likely to eat less. Studies on children and adults have shown that weight loss occurs when less sugary drinks are consumed. Therefore, in order to reduce the incidence of obesity, many countries began to discuss the need to levy a "beverage tax". 8, fruit juice - calories than soda is also high It is worth noting that if you want to reduce weight, drink fruit juice is not better than drinking sugary drinks. Even the 100% pure juice without added sugar, but also contains more sugar and calories than the same volume of sugary carbonated drinks. The Harvard School of Public Health tracked the diets and habits of 120,000 men and women for 20 years and found that people who drank more juice gained more weight than those who did not. Pediatricians and public health advocates recommend that both adults and children limit their daily juice consumption to one small glass. 9, Mediterranean diet - make you healthy and slim The Mediterranean diet not only prevents chronic diseases, but also prevents gaining weight. In terms of fat, although the traditional Mediterranean diet has a higher percentage (roughly 40%) than the traditional American diet (34%), most of the fat comes from olive oil and other plants, which is very healthy. The Mediterranean diet is also rich in fruits, vegetables, nuts, legumes and fish, and a 2008 study found lower rates of obesity among people who followed the Mediterranean dietary pattern. But there is no uniform definition of the Mediterranean diet, so more research is needed to corroborate these results. 10, breakfast - do not want to teenage fat, you must eat There is indeed evidence that skipping breakfast can lead to weight gain and an increased risk of obesity, but this evidence applies more to children, especially teenagers. 11, tableware - order smaller portions of food, use smaller tableware Tableware, although not food, but choose good tableware for weight loss also has a role to play. Short-term studies clearly show that when the larger the portion of food on the plate, people will also eat more. For example, one study provided movie-goers with large or medium buckets of popcorn, and although these audiences all claimed to dislike popcorn, those who were given large buckets ate 30% more popcorn than those who were given medium buckets. Another study showed that viewers who received a large drink drank significantly more, but at the same time did not eat less of anything else. Another study showed that the larger the portion size, the more people ate and the less they ate afterwards. It's understandable that eating large portions of food makes people fat, but long-term prospective studies are more likely to confirm that hypothesis. To recap: Foods such as whole grains, vegetables, fruits and nuts not only help prevent chronic diseases such as heart disease, strokes and diabetes, but also help control weight; while many foods that increase the risk of disease, such as fine grains and sugary drinks, are also a source of obesity. You may not believe it and feel like you're eating junk food every day and not gaining weight significantly. This is because adults generally do not suddenly gain weight, but gradually. For example, a pound or so of weight gain each year, usually it is difficult to notice, but the accumulation of a small amount becomes a lot, as the weight increases, chronic diseases will gradually appear. If you don't want to become a triple-high fat person in the future, hurry up and adopt healthy eating habits: choose less processed whole foods such as whole grains, vegetables, fruits, nuts, healthy proteins (such as fish, poultry and beans) and vegetable oils. Drink less sugary drinks, eat less refined grains, potatoes, red meat, processed meat and other highly processed foods such as fast food. You can use a variety of methods to control the amount of food you eat, including using smaller sizes of utensils and buying smaller portions. While the contribution of any one diet to weight control is small, these changes stack up and make a huge impact over time.