Most people habitually think: very thin = malnutrition, very fat = excess nutrition.
However, the truth is cruel. According to the 2016 Global Nutrition Report, malnutrition is more serious among fat people than among thin people.
Unbelievable: How can fat people suffer from malnutrition?
Reason 1: Fat people have higher nutritional needs,
1. Heavy weight, large size and greater demand
This is like, a big truck, compared with a family car, naturally needs more fuel, right?
Fat people need more nutrition to maintain the normal operation of their bodies because they are heavier and bigger, compared with people of normal weight of the same age.
However, the occurrence of anemia in fat people is really not unusual, which just shows that more attention should be paid to nutrition.
2. Obesity will affect nutrition metabolism
Many obese people have complicated metabolic syndrome and tend to convert more sugar into fat and hoard it. The fat eaten is less likely to be decomposed.
However, if you want metabolism not to be so abnormal, you have higher nutritional requirements for diet.
Reason 2: Excess Energy ≠ Excess Nutrition
Obese people often have an unreasonable diet and eat a lot more energy, but the necessary nutrients are far from up to standard. Therefore, obesity is an excess of energy, not nutrition.
Eating too much deep-processed white rice, white noodles and large oil cakes has high energy and little nutrition, which is far less than whole grain and potato. Fried, roasted, fried, fried and other greasy dishes are far less nutritious than steamed, boiled and blanched low-oil refreshing dishes.
However, the more high-oil, high-sugar and high-energy foods, the worse the satiety, and the easier it is to eat more, which will further lead to a vicious circle.
Reason 3: Malnutrition Aggravates Obesity, Vicious Circle
Adequate nutrition is the basis of normal metabolism. If you suffer from malnutrition, like insufficient raw materials and accelerators, your metabolism will be affected and you will be more obese. Give two simple examples:
1. Calcium deficiency diet aggravates obesity.
If calcium is lacking, the body’s heat production capacity decreases, energy consumption decreases, while fat synthase activity increases. Less fat is consumed and more fat is synthesized.
In other words, calcium deficiency will make fat people fatter and fatter.
2. Lack of B vitamins makes it more difficult to lose weight.
If you want sugar and fat not to become fat on your body, you must not lack these vitamins. For fat people, they need more than people of normal weight.
Reason 4: Unscientific Weight Loss Methods Aggravate Malnutrition
1. Extremely low-calorie diet to lose weight
Losing weight does require controlling total energy intake. However, some people do not eat three meals a day normally, eat a box of biscuits, or eat a cake to carry hunger. Sometimes, it is easy to overeat.
Some nutrients, such as vitamin D, iron, vitamin B1 and dietary fiber, may still be insufficient for many people to eat three normal meals and ensure sufficient energy. However, if you eat a very low-calorie diet and always eat something that is not nutritious, how can you not be malnourished?
2. Extreme diet
Only eat fruit to lose weight, drink fruit juice to lose weight, drink cola to lose weight… Long-term use of these weight loss methods will lead to a serious shortage of protein intake, and the high sugar content in cola, fruit juice and fruit will only make you fatter.
3. Exercise increased, nutrition supplement did not keep up with
It is often overlooked that the greater the amount of exercise, the more nutrient supplements the body needs. This is why we will encourage people who lose weight to choose dietary supplements appropriately.
In order to lose weight quickly, some people not only diet and reduce nutrition, but also exercise hard and increase consumption. This way of losing weight can indeed lose weight quickly, but it is often easy to rebound and even fatter than before.
It is not uncommon for women to lose weight on diet and exercise, which leads to amenorrhea. Anemia and hypoglycemia occur from time to time.
This is the warning light that lights up when the body is severely malnourished!
4. Losing weight even if you are not fat
One more point: in today’s society, too many people with normal weight and well-proportioned body are influenced by public opinion, pursuing emaciation and beauty, blindly following the trend of losing weight, and reducing their good self to malnutrition.
To sum up, thin does not mean malnutrition, obesity is also malnutrition, blind weight loss will be malnutrition.
Do this to address obesity and malnutrition
1. Change the bad diet structure and eat more foods with higher nutrient density.
Nutrient density is not physical [density]. It is based on the unit of food calories to compare the content of different vitamins, minerals and other nutrients.
Choose as many as possible:
- Nutrient density is very high: all kinds of dark vegetables, fruits, mushroom and so on, their own calories are relatively low, but the content of vitamins, minerals and phytochemicals is very high. Nutrient density is relatively high: whole grain grains such as brown rice, oats and red beans, and foods with medium calories such as milk, lean beef, eggs and tofu are also very high in nutrient content.
2. Quit processed foods such as biscuits and potato chips and sugary beverages, and appropriately reduce staple food of flour and rice.
Try to eat less or no:
- Nutrient density is low: biscuits, cakes, potato chips, fried dough sticks, twist, etc. The main raw materials of these foods are flour, sugar and oil, which are very high in energy, but contain pitifully few vitamins and minerals. Nutrient density is very low: pure sugar, candy, cooking oil and wine are full of energy, but there are few nutrients.
3. Don’t go on an excessive diet or exercise.
Shut up, take your legs, and pay attention to science. During weight loss, it is good to eat 200 ~ 300 kilocalories less every day, such as less than half a bowl of rice for lunch and dinner respectively. And increase exercise moderately.
4. Follow the guidance and suggestions of doctors and nutritionists when necessary and take dietary supplements.
For example, multivitamin mineral tablets, and pay attention to the supplement dose is reasonable.