I read the following book written by Jonathan Baylor.
The Calorie Myth: How to Eat More, Exercise Less, Lose Weight, and Live Better
This book describes how to get healthy with less exercise and more meals.
Since it was interesting, I will introduce the contents.
The idea of “If you reduce calories, you lose money” is wrong
I have been told for decades that the basis of dieting is calorie restriction, but this is completely wrong.
If the human body reduces calorie intake, the metabolism will slow down and it will become difficult to lose weight.
Moreover, muscles are used as energy before fat.
When you lose weight due to calorie restriction, 70% is due to muscle breakdown.
The last time fat burns.
In summary, when you take a calorie restriction diet, your body responds as follows:
- To gain calories, the body first reduces muscle mass and then burns body fat
- Reduce metabolism to save energy
- I feel a sense of hunger, so my appetite increases when I try to save my nutrients, and even if I lose weight temporarily, I will rebound immediately
- In the long run, muscles decrease, which reduces vitality and metabolism, which increases fat.
- It becomes easy to become depressed
Now I will explain why such a reaction occurs.
This is because weight is controlled by the brain's hypothalamus, intestinal bacteria, genes, and hormones.
There are set points in the human body that try to keep weight and fat mass constant.
As a result, people on a calorie restriction diet feel sick and tired because their body and brain work is down.
The only way to maintain these systems is to improve the quality of the diet.
On top of that, it is best to do a quality exercise in the shortest possible time.
Long-term statistics show that there is only a 4.6% chance of a successful diet with calorie restriction and intense exercise.
In other words, even though science has advanced so much, knowledge about diet and exercise has stopped in the 1960s.
The calories in sweets and bread are different from the calories in vegetables and meat
The calories from sweets and bread are not the same as those from vegetables and meat.
Because the calories in candy and calories in vegetables, the human body reacts completely differently when ingested.
The quality of calories can be divided into the following four elements.
- Satisfaction
How fast you feel full and how long it lasts - GI value
How fast to raise blood sugar - Nutrition
Percentage of nutrition in calories - efficiency
How quickly calories turn into fat
Calories that are high in satisfaction, low in GI, nourishing, and efficient are the most healthy.
What should be considered here is the difference between carbohydrates and proteins.
For the human body, carbohydrates are twice as efficient as proteins (prone to become fat).
When protein turns into fat, two-thirds of the total calories burn.
For example, if you take 300 kilocalories of protein, 100 kilocalories will turn into fat.
However, if you take 300 kilocalories of carbohydrates, 200 calories will turn into fat.
The meal ratio should be 50% vegetable, 30% protein, and 20% fat.
Based on the above, the recommended diet is to eat 50% vegetables, 30% protein, and 20% fat.
If you eat at this ratio, you will be healthy and healthy even if you increase the amount of meals and reduce exercise.
So, it was an introduction to the contents of Jonathan Baylor's book. The author has also published other books such as the following, introducing specific dieting methods.The Setpoint Diet: The 21-Day Program to Permanently Change What Your Body Wants to Weigh
