List of foods that cause obesity

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Obesity is the accumulation of too much fat in the body. Except for those with enlarged muscles, the rest of the people whose body weight exceeds 20% of the standard weight suitable for height are considered obese.
Like type 2 diabetes, many scientific studies now suggest that if not prevented in time, obesity will become the pandemic of the new millennium and bring with it many other diseases such as: high blood pressure. pressure, heart failure, diabetes, cancer. Up to now, indeed obesity has been reducing life expectancy and quality of life of people.
In Vietnam, so far there are no specific statistics on obesity. However, in daily life, the number of people suffering from obesity is also increasing.

1. Foods that cause obesity

Cooking oils: Most cooking oils contain large amounts of omega-6 fatty acids and low amounts of omega-3 fatty acids. An imbalance between these fatty acids in your diet can be the cause of your weight gain. To limit this situation, you can use olive oil or other oils that balance these two essential fatty acids.
Unsaturated fats: Unsaturated fats are the cause of increasing bad cholesterol and reducing good cholesterol in the body. In addition, they also cause inflammation, causing the body to gain weight and increase the risk of diabetes and high blood pressure. Unsaturated fats are found in deep-fried foods, baked goods, packaged foods, and fast foods. These foods will cause you to become inflamed and gain weight quickly.
Processed foods and red meats: Red meats contain an inflammatory substance called Neu5Gc. This substance can cause an inflammatory response. In addition, red and processed meat can cause cardiovascular disease and cancer. These are the foods that make you inflamed and gain weight without you noticing.
Sugar: If you consume too much sugar, you can get obesity, diabetes and tooth decay. Foods high in sugar include soft drinks, juices, cakes, and candies.

Refined flour: This flour lacks bran, rice germ, fiber and B-complex vitamins that will cause blood sugar to rise, thus increasing the risk of diabetes and even cancer. You should limit your intake of white bread, white rice noodles, pasta, cookies and cakes.
Diet soda: Many studies show that when we drink something sweet, the body absorbs the calories. When calories are not present in artificially sweetened sodas, the body responds by slowing down the metabolism, responding poorly to insulin, storing fat, or performing abnormal metabolic processes. often. Artificial sweeteners are actually the cause of obesity in the long run.
Low-fat foods: When you think of a food as low-fat, you'll eat more of those foods (about 30% more) whether they're low in calories or not. Therefore, people who consume low-fat foods too much may gain weight slowly instead of losing weight.
Sushi: The fish and vegetables in sushi are very healthy, but when they come with a creamy sauce or covered with fried dough and curled in white rice will make you gain weight quickly if eaten regularly . One sushi roll can contain up to 500 calories.

2. Food for people who want to lose weight

Garlic : Every day you should eat from 2 to 5g of fresh garlic. They will help the body reduce the absorption of carbohydrates and fats; Peanuts (peanuts): Has cholesterol-lowering effect, so eating a small handful of beans a day can overcome appetite; Seafood: rich in protein but low in fat, this is a relatively good food in the diet. You will feel full for a long time, thus limiting the use of junk food. Fish and seafood are also important sources of iodine, which is needed by the thyroid gland to control the body's basal metabolism; Tea: A good drink for the second round and beneficial for the heart thanks to its high antioxidant content. Drinking two cups of tea a day will help the body increase thermogenesis of fat oxidation, which will help the body lose weight; Soup: It is recommended to use soup before meals because this food contains a lot of water, making you feel full faster and eat less; Eggs: Eating one egg a day will provide the body with about 70 calories and eggs contain no carbohydrates but provide many nutrients and proteins needed by the body. This is the choice for those who want to lose weight and control calories; Fruits: If you want to lose weight without too much stomach upset, you should limit the use of fat and replace with fresh, less sweet fruits. This food has a lot of water and fiber, so you will feel full and full quickly; Lemon juice: Before breakfast, you should drink a glass of water with two teaspoons of lemon juice or soak two thin slices of lemon. They will help the body refresh, limit the body's absorption of fat and detoxify; Milk: Regular use of milk after exercise has a greater effect on fat loss and muscle mass gain than other beverages containing energy and super nutrients. Overweight people who eat 3 milk meals a day (one medium cup each) will help reduce belly fat faster. The reason milk has such an effect is because milk contains a lot of protein, has a high fat burning effect. However, to lose weight should use low-fat milk, milk without sugar.

3. How to eat to reduce the risk of obesity?

Please load less energy by drinking a glass of water before each meal, eating a bowl of vegetable soup or a plate of boiled vegetables to create a feeling of fullness, reducing the amount of other food eaten in the meal; Do not try to eat, eat all the food left after each meal; to avoid waste, do not cook many dishes in one meal or cook too many dishes; Reduce foods that provide a lot of energy such as: rice, bread, grease, butter, ice cream, cheese, candies and cakes; limit sugar intake, maximum should only eat 10-20g/day; Should drink cooled boiled water, green tea water, boiled vegetable juice, unsweetened fresh fruit juice, unsweetened soy milk, unsweetened skimmed milk powder and limit alcohol, beer and soft drinks. You should drink 1.5 - 2 liters of water per day; Increase green vegetables in the diet, eat moderately ripe fruits of no more than 500g/day, choose less sweet fruits. When eating should eat whole fruit, limit squeezing juices of fruits such as oranges and tangerines because eating whole fruits will provide a lot of fiber and have the effect of pulling excess fat out through feces, preventing constipation; Should eat lean meat, fish, shrimp, crab, tofu, limit eating organs, egg yolks because they contain a lot of cholesterol and other fats; When processing food, it should be boiled, steamed instead of fried, fried to reduce the amount of fat because eating a lot of vegetable oil is still fat; Should eat a lot at breakfast, gradually reduce at noon, limit in the evening; Eat regularly and do not skip meals. In the first stage, you should divide food into many meals to make the stomach gradually shrink, avoiding hypoglycemia due to not being used to eating less. Side meals should choose less sweet fruit or low-calorie foods such as potatoes, boiled sweet potatoes, boiled cassava, unsweetened soy milk; When implementing the diet should not cut suddenly, but gradually reduce a little each day, when eating should eat slowly and chew thoroughly; Limit eating in restaurants and shops, and reduce parties and parties if you can refuse. Diets for obese people need to achieve the goal of reducing energy but still ensure to provide enough protein, vitamins and mineral salts. Therefore, when building a diet, you should learn and choose foods that ensure the above requirements.

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