Is a low-sugar, high-fat diet good or bad for losing weight?

In the famous movie "Golden Chicken", there is a catchy classic line - "Ajin works hard, and Ajin has food to eat." Although this is just a fictional dialogue; however, people who have experience in weight loss may have heard of the "Ajin Diet," which not only allows you to have food to eat, but also claims to be effective in losing weight in the short term. It should be noted that according to a recent study on obese patients with diabetes, although this diet helps to reduce weight, it cannot increase the body's insulin sensitivity, making it difficult for patients with type 2 diabetes to control blood sugar.

Is the "Akin Diet" good or bad? Nutritionist's answer

The "Atkins diet", also known as the "low-sugar, high-fat diet" or the "ketogenic diet", was proposed by an American cardiologist Robert Atkins in 1972. A Jin said that the main thing is to reduce the "sugars (starches, such as rice, biscuits, noodles, toast, etc.)" among the three major nutrients in the diet in a short period of time, and combine it with total dietary calorie restriction (1200~1500 kcal/day) to achieve effective weight loss. It emphasizes the proportions of three major nutrients, namely: carbohydrates 10%-30%, protein 30%-40%, and fat 30%-40%.

Nutritionist Su Yanchen said that medical research has found that the Akin diet, which produces ketone bodies, is slightly better than a low-fat diet in terms of short-term weight loss and can also slightly reduce diastolic blood pressure and triglycerides; however, when it comes to reducing low-density lipoprotein (bad cholesterol), a low-fat diet still has the upper hand.

In addition to losing weight, what is more important is health. Can the "Akin Diet" also have such excellent performance in other aspects of health index? It seems the answer is "more disadvantages than advantages".

If you lose weight incorrectly, be careful of developing "insulin resistance".

Be careful of "insulin resistance" if you lose weight incorrectly

According to the Daily Mail, a recent study on obese and diabetic patients pointed out that although this diet helps to reduce weight, it cannot increase insulin sensitivity in the body. The so-called "insulin sensitivity" refers to the amount of insulin that cells in the body require for the same dose of insulin. If the peripheral tissues become less sensitive to insulin, it will cause hyperinsulinemia and then "insulin resistance", which is one of the important risk indicators of diabetes.

There are also documents that have found that although the ketogenic diet of Akin's weight loss method can help lose weight and reduce hunger, it does not help improve the quality of life. The root cause is that it is "fatigue" that is at work. Studies have found that people who use the ketogenic diet are more likely to feel tired and exhausted, and become more lazy to exercise, compared to healthy weight loss. In the long run, this quick weight loss method is not a suitable solution for people who want to combine sweat-breaking exercises to maintain health. Other side effects that may occur include bad breath. It is also easy to cause obstacles in interpersonal communication! Other long-term physical harms include kidney stones and gastrointestinal discomfort.

The only way to lose weight: a balanced diet is a priority

Nutritionist Su Yanchen finally reminded that the only way to lose weight is still to eat a balanced and high-fiber diet, quit high-sugar snacks, reduce the intake of fried foods, and increase the amount of exercise to achieve the goal of increasing calorie consumption. A regular and long-term healthy lifestyle is the best way to lose weight.

The only way to lose weight is still to eat a balanced, high-fiber diet, avoid high-sugar snacks, reduce the intake of fried foods, and increase exercise.