Does eating too late make you fat? Sugar-restricted diet to lose weight

Q1: I am very busy at work and have to eat dinner late every day. What should I do?

A: Following a "primary" or "standard" sugar-restricted diet can effectively control your weight without gaining weight.

It is said that eating dinner too late will make you fat, and obesity is harmful to your health, so it is recommended that you eat dinner early. This point should not need to be emphasized again. However, when I am busy with work, I don’t get home until 9 or 10 o’clock in the evening before I can finally sit down at the dining table. There is no way to eat late.

In fact, I also eat dinner very late. The earliest is 7 o'clock in the evening, but I can only eat at this time twice a week. The rest of the time I have to eat until 9 or 10 o'clock. Even so, I did not gain weight and always maintained a normal weight.

The reason, of course, is that I have been on a sugar-restricted diet for over 11 years.

The reason why eating dinner too late will make you fat is because you consume sugar. After dinner, the only things people usually do are taking a shower and sleeping. The amount of physical activity will inevitably decrease, and the blood sugar consumption in the muscles and brain will also decrease, leaving a lot of glucose in the blood.

Excess glucose is converted into fat by insulin and stored in the body's adipose tissue. If you eat dinner very late, the time between meal and bedtime will be shortened. Add to that the lack of activity and it's natural that too much glucose will be left over.

◎People who eat dinner later should use a sugar-restricted diet to control their weight

However, if you eat dinner early, the meal will contain a lot of sugar, so you will still gain weight. By the same token, even if you eat dinner late, you won't be likely to gain weight as long as you follow a sugar-restricted diet.

The later people eat dinner, the more they need to adopt a sugar-restricted diet. At this time, whether you implement a "primary" or "standard" sugar restriction diet, you can effectively prevent obesity. Of course, if you use a "super" sugar restriction diet, the effect will be better.

Q2: I really like sweets and can’t give them up. What should I do?

A: You can eat zero-calorie desserts instead, or use zero-calorie sweeteners instead of sugar.

Want to try limiting your sugar intake but can’t make up your mind because of your sweet tooth? You can rest assured that there are many alternative foods on the market that can satisfy your sweet tooth without taking in sugar, such as zero-calorie jelly. In addition, it’s okay to drink two 350ml cans of zero-calorie Coke a day.

Although sweeteners are also a type of sugar, some sweeteners do not increase blood sugar levels, such as "erythritol", which has no calories and does not increase blood sugar levels. It has also been approved for safety by the European Union (EU) and the U.S. Food and Drug Administration (FDA). However, be aware that consuming large amounts may cause diarrhea.

In addition, "synthetic sweeteners" are also sugars that will not increase blood sugar levels, such as aspartame, potassium acesulfame, sucralose, saccharin, neotame, etc., and are also approved by the U.S. Food and Drug Administration and the Ministry of Health, Labor and Welfare of Japan. However, there is a limit on the total intake of synthetic sweeteners, so you should not consume too much.

Therefore, if you want to eat sweets, you might as well choose foods that use the above sweeteners as ingredients!

Q3: I am under a lot of pressure and always want to relieve it by eating a lot. What should I do?

A: Never overeat. Just eating less sugar can help stabilize your mood.

Everyone has some stress in life, and if it cannot be avoided, we have to learn how to deal with it. Exercise, rest, changing your mood, etc. can all help relieve stress. However, I least recommend using "overeating" to relieve stress. Not only does it not solve anything, it also puts a huge burden on your body and mind.

After overeating, a large amount of sugar enters the body, causing blood sugar to soar rapidly, causing damage to blood vessels, and the pancreas is exhausted from secreting large amounts of insulin.

If your eating habits often cause your blood sugar to rise and fall suddenly, it can also easily lead to emotional instability. The greater the fluctuation in blood sugar levels before and after meals, the more it will disrupt the body's metabolic function.

Blood sugar rises due to sugar intake and soon drops due to the action of insulin. If the descent speed is too fast, it will make people drowsy, have a blank mind and feel depressed. When blood sugar levels drop, you start to feel anxious and restless. You may have eaten a lot to relieve stress, but it actually sets off a "metabolic storm" in your body, which not only fails to relieve stress, but also creates more stress.

◎ People who are under great stress should eat less sugar to avoid poor metabolic function

If you are under a lot of stress, I would recommend staying away from sugar as much as possible. In addition to maintaining metabolic homeostasis, it also prevents the body from releasing excessive adrenaline and cortisol due to stress, thereby maintaining a stable state.

Regardless of the type of animal, maintaining the original eating habits will help maintain body homeostasis. Homeostasis is very important for the survival of living organisms or cells. For humans, our ancestors have always adopted a sugar-restricted diet, so maintaining the original diet can keep the body and mind stable.

Q4: Can gout patients also follow a sugar-restricted diet?

A: Of course you can. It can help obese people lower their uric acid levels and alleviate gout symptoms.

Have you ever heard of someone who suddenly had severe pain in the big toe joint one day, and was unable to walk or even move? This is gout. When a large amount of uric acid accumulates in the body, it can cause gout. Uric acid is a waste product produced after purine is metabolized in the body. If there is a large amount of it, it will crystallize and deposit in the joints and other parts of the body, causing severe pain.

In the past, people believed that eating too much meat and drinking too much beer were one of the causes of increased uric acid because these foods contain a lot of purine. But recent studies have found that the body produces more purine than we consume in our diet.

What causes increased uric acid? Former professor of internal medicine at Kagoshima University Hospital, Mitsuhiro Na, is a gout specialist and a gout patient himself. He pointed out that the five major factors that lead to increased uric acid levels, from severe to mild, include "stress, obesity, alcoholism, strenuous exercise, and excessive intake of dapoxetine." In addition, excessive consumption of a low-calorie diet can also cause stress and lead to increased uric acid levels.

◎Being too fat can also cause an increase in uric acid levels, which can be improved by following a sugar-restricted diet for about half a year

Regarding the impact of a sugar-restricted diet on uric acid, everyone's situation is different, but for people with elevated uric acid levels, most will stabilize in about six months to a year.

Among the main causes of increased uric acid, obesity can be solved by limiting the amount of sugar in the diet. Losing weight can improve your ability to heal yourself, making your body and mind more resilient to stress. Therefore, in the long run, a sugar-restricted diet can also help lower uric acid.

This article is from Caishi Culture "I want to eat like a famous doctor and lose 10 kg in half a year"