【减小腰围!】如何3步减掉内脏脂肪(含详细攻略)
Summary
TLDRThe video discusses the accumulation of visceral and subcutaneous fat, highlighting the impact of trans fats and high fructose intake. It reveals that trans fats, found in fried foods and some beverages, can lead to increased visceral fat even without high calorie intake. The video also emphasizes the role of fructose, which is metabolized differently by the liver and can contribute to fatty liver when consumed in excess. It suggests controlling fructose intake from processed foods and fruit juices, and recommends regular exercise, especially strength training, to reduce visceral fat. The video concludes with a reminder to be mindful of our dietary choices to maintain long-term health.
Takeaways
- 💪 Even with low body fat percentage, some individuals may still accumulate fat in specific belly areas.
- 🍔 Subcutaneous fat can be felt when pinching the skin, while visceral fat is more internal and not easily detected by touch.
- 🥗 Consuming less and exercising more doesn't always guarantee fat loss, as other factors can influence fat distribution.
- 🐒 A 2007 study on monkeys showed that a diet high in trans fats led to increased weight and visceral fat, suggesting similar effects in humans.
- 🍟 Trans fats are commonly found in high-temperature fried foods, baked goods, and some milk tea and creamer products.
- 🚫 To reduce visceral fat, it's important to decrease trans fat intake, as it can contribute to fat accumulation even without excessive calorie consumption.
- 🍇 Fructose intake, particularly from processed foods and beverages, can lead to increased visceral fat and fatty liver disease.
- 🍎 Moderation is key with fruits; choose those with lower fructose content and be mindful of portion sizes.
- 🏋️♂️ Regular exercise, including strength training, can help reduce visceral fat by increasing muscle mass and sugar usage.
- 🥤 Fruit juices can contribute to visceral fat due to their high fructose content without the fiber found in whole fruits.
- 🛒 When shopping, check food labels for trans fats and added sugars, as well as ingredients that may contain fructose.
Q & A
What are the two types of fat mentioned in the script, and where are they typically stored in the body?
-The two types of fat mentioned are subcutaneous fat and visceral fat. Subcutaneous fat is stored just beneath the skin, while visceral fat accumulates around internal organs, particularly in the abdominal cavity.
What was the outcome of the 2007 experiment involving monkeys fed with trans fatty acids?
-The monkeys fed with trans fatty acids not only weighed more but also had larger waists and higher levels of visceral fat compared to the group fed with monounsaturated fatty acids.
Which foods are known to contain trans fats, and why should they be avoided?
-High-temperature fried foods like French fries and chips, baked goods like cakes and cookies, and some milk teas with creamer contain trans fats. They should be avoided because long-term intake can lead to increased visceral fat and associated health risks.
What is the difference between glucose and fructose in terms of how our body metabolizes them?
-Glucose is a direct source of energy that can be used by various parts of the body, while fructose is primarily metabolized by the liver. Excess fructose can lead to the formation of fatty liver and increased visceral fat.
How can fructose intake be controlled to reduce visceral fat?
-Fructose intake can be controlled by identifying foods with high fructose content, such as processed foods with added sugars, sugary drinks, and fruit juices. It's also recommended to choose fruits with lower fructose content and consume fruits in moderation due to their dietary fiber.
What is the role of exercise in reducing visceral fat?
-Exercise, particularly strength training, helps to reduce visceral fat by building muscle, which increases the body's demand for sugar and consequently reduces the storage of fat around the liver.
Why is it important to check food labels for trans fats and added sugars?
-Checking food labels helps to identify hidden sources of trans fats and added sugars, which can contribute to the accumulation of visceral fat. Even if the label says 0 grams, it may still contain trans fats, so it's crucial to look for specific ingredients that indicate their presence.
What is the significance of lactose in the context of the script?
-Lactose is the sugar found in milk, and it's mentioned as being safe in the context of the yogurt example. The speaker also mentions a lactose-free version of protein powder, which is suitable for those who are lactose intolerant.
How does the speaker address the balance between enjoying certain foods and maintaining a healthy lifestyle?
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What is the final advice given by the speaker regarding losing visceral fat?
-The speaker advises controlling the intake of trans fats and fructose, maintaining regular exercise, and incorporating strength training if possible, to effectively lose visceral fat.
Outlines
🍔 Understanding Belly Fat and Diet
The paragraph discusses the presence of belly fat, even at low body fat percentages, and differentiates between subcutaneous and visceral fat. It highlights the importance of diet, particularly the consumption of trans fatty acids, which can lead to increased visceral fat, as demonstrated in a study on monkeys. The paragraph also mentions the prevalence of trans fats in common foods like fried items and milk tea with creamer, and suggests reducing their intake to combat visceral fat accumulation.
🍏 Fructose Intake and Its Impact
This section delves into the effects of fructose consumption on visceral fat, referencing an experiment that showed fructose beverages increased visceral fat significantly more than glucose beverages. It explains the metabolic differences between glucose and fructose, and how excessive fructose consumption can lead to fatty liver. The paragraph advises controlling fructose intake by identifying foods with high fructose content, such as certain fruits, processed foods, and sugary drinks. It also emphasizes the importance of reading food labels for added sugars and suggests choosing products with minimal added sugars.
Mindmap
Keywords
💡Body Fat Percentage
💡Subcutaneous Fat
💡Visceral Fat
💡Trans Fatty Acids
💡Fructose
💡Fatty Liver
💡Strength Training
💡High-Temperature Fried Food
💡Food Labels
💡Fruit Juice
Highlights
Body fat percentage can be misleading; even at 11%, certain areas may still accumulate fat.
Subcutaneous fat can be felt when pinching the belly, while visceral fat is less noticeable.
Dietary fat type influences fat accumulation; trans fats lead to increased visceral fat.
A 2007 experiment showed that monkeys fed trans fats gained more weight and visceral fat compared to those fed monounsaturated fats.
Trans fats are found in high-temperature fried foods, baked goods, and some milk tea and creamer products.
Controlling trans fat intake is crucial for reducing visceral fat, and many countries are implementing policies to ban trans fats.
Fructose intake, not just total calorie intake, affects visceral fat accumulation.
An experiment showed that fructose beverages increased visceral fat four times more than glucose beverages, despite similar calorie intake.
Fructose is metabolized differently than glucose and can lead to fatty liver when consumed in excess.
Foods to watch out for in terms of fructose content include processed foods with added sugars and fruit juices.
Strength training and regular exercise help reduce visceral fat and improve muscle's sugar utilization.
Controlling trans fat and fructose intake, along with regular exercise, is key to losing visceral fat.
The video provides practical advice on reading food labels to avoid trans fats and high-fructose foods.
The presenter shares personal experience with managing fructose intake and suggests moderate fruit consumption.
The video concludes with a reminder that occasional consumption of high-fructose or high-trans fat foods is acceptable, but awareness of their impact is important.
The presenter promotes lactose-free protein powder and high-neck sport long sleeves, providing links and discount codes for viewers.
Transcripts
This is my belly
In most cases
You can see the obvious abs
because I did not eat
But when I had an accurate body fat test
I found that even though my body fat percentage
was only 11%
but there are still 4 parts on my belly
that are quietly accumulating fat
Normally
if we eat a lot
and don't exercise
the fat in these 4 areas will increase evenly
and become a soft belly
You can pinch yourself
to see which part has more fat
For me, I have less fat on part 1
but I can pinch a soft layer on part 3 and 4
This is what we called
Subcutaneous fat
However, some people
with very tight and thin belly
can't feel the obvious fat
but the belly is still fat
In this case, you probably
have much fat in part 2
which is what we call - Visceral Fat
So I have a question for you guys
when we eat more and exercise less
why do some people gain subcutaneous fat
while others grow visceral fat?
Some people may think
no matter what kind of fat
as long as I eat less
就都可以把它减下去 I can get rid of it
But it turns out that some people
are hungry every day
already eat less
but still have fat belly
how to explain this?
So there must be other factors
effect visceral fat
在2007年的一个调查研究中 In a 2007 experiment
the experimenters divided 42 monkeys into two groups
group A monkeys
were fed Trans fatty acids every day
while group B monkeys ate monounsaturated fatty acids
with the same amount of calories
In the case of other diets
that are exactly the same
after six years, the monkeys that ate trans fats daily
not only weighed more
but also had larger waists
especially the visceral fat
was higher than the other group
If this monkey experiment
also applies to us humans
then the long-term intake of large amounts of trans fat
even if we do not intake huge calories
but also will still accumulate visceral fat
make our waists getting thicker
So the first step to losing visceral fat
is to reduce your trans fat intake
So what kind of foods in life
contain trans fats?
a common type is high-temperature fried food
like French fries and chips
baked food like cakes and cookies
Some trans fats are produced
during the production process
but I won't go into all of this
as you're all familiar with it
but many people don't know that
milk tea and creamer also contain trans fats
because some milk teas
is not made of milk at all
but something called creamer
which costs less than milk
but also more mellow in taste
so a lot of milk tea shops use it
but the hydrogenated vegetable oil contained in the creamer
will produce trans fats
habitually drinking milk tea
can increase the risk of
visceral fat formation
So if you really like milk tea
I suggest to ask
if there is any milk tea made with milk
many milk tea stores do have this option.
When choosing other foods
in addition to looking for trans fat content on the label
you should also check
if any of the following ingredients are included
and if so, eat as little as possible
because even if the label says 0 grams
it still contains trans fat
But actually
controlling trans fats
is not the hardest thing
because now many countries
have introduced policies
to ban trans fats completely
and we may not see them
on our shelves in two years
but the real difficulty
in fact, is another thing
In 2009
an experiment was conducted
two groups of people drink
the same amount of glucose and fructose beverage respectively
after eight weeks
they found that
both groups had gained similar weight
because their total calorie intake was similar
but the group drink fructose beverages
increased visceral fat
almost 4 times as much as the other group
So what's the reason?
As you may heard
glucose is a direct source of energy
that can be used by us
When we drink a glucose drink
it goes to the liver,
and if our liver needs energy
it keep some glucose
and the rest goes to other places
where it can be consumed and used
while fructose is a different
because only the liver
can metabolize most of the fructose
When we drink it
even if the liver already has enough energy
it will keep most of the fructose in the liver
and if we take too much fructose
it can only be stored around the liver
as fat
which is what we called fatty liver
As a famous American endocrinologist
Dr. Robert Lustig
said in his book《Fat Chance》
our body metabolizes fructose and alcohol
is extremely similar
the biggest difference is that
fructose won't drunk
so the second way to lose visceral fat
is to control the intake of fructose
And then, some people will think
if it means we can’t eat fruit?
the fructose here does not refer to the sugar in the fruit
but a monosaccharide structure
Many drinks
processed foods
white and brown sugar for cooking
and fruits contain this.
our lives are filled with it
it's almost impossible for us to quit fructose completely
So what we can do is learn
to identify which foods contains huge amount of fructose
and control them
Based on my personal experience
I will divide the foods containing fructose into three type
The first type is the sugar used in cooking
the main ingredient is sucrose
and sucrose is composed of one glucose
and one fructose
So when we eat outside
we can't avoid to take in some fructose
but for me, I won't care too much about it
because if you quit it
you can barely eat nothing
The second type is fruits
Firstly, fruits can be eaten in moderation
because some fruits are rich in dietary fiber
it will slow down the process of our liver metabolizing fructose
and then reducing the pressure on liver
but I still recommend
to choose some fruits with lower fructose contains
like strawberries
and eat less high-fructose fruits
like grapes
but it is okay to eat occasionally
just notice the amount
The third type
that need us special attention
that is, the fructose in processed foods
Cola or milk tea
many sugary drinks use something
called fructose syrup
which contains a lot of fructose
so if you want to lose visceral fat
you should stay away from this think of drink
At the same time when you check the food label
also pay attention to the added sugar column
For example these two yogurts in my hand
yogurt on the left has 5g sugar, 0g added sugar
yogurt on the right has 13g sugar, 12g added sugar
it means the sugar in the left yogurt
are from the milk lactose
which is absolutely fine
while the sugar on the right yogurt
comes from extra sucrose.
According to the formula we mentioned above
there is 6g of fructose
just like this
Hope you can read the label carefully every time
when you buy this kind of food
By the way
the yogurt on the right is definitely taste better
The last thing you need to pay attention to
is fruit juice
It retains the fructose in the fruit
but also does not have the dietary fiber of the fruit
and if we drink regularly
it will easily cause pressure on our liver
and form visceral fat
so we should try to drink less
The third way to lose visceral fat
is exercise
especially strength training
Whether it is aerobic, anaerobic exercise or HIIT
all kinds of exercise helps to reduce visceral fat
But when we built muscle
through strength training
our muscle will be eager to use more sugar
then we can reduce our visceral fat
In conclusion
If we want to lose visceral fat
we must control the intake of trans fat
and fructose intake
keep regularly exercise at the same time
do some strength training
if possible
OK, that's all for today
if you like this video
Please leave your likes
We all know that tonight is Double 11
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At the end of the video would like to say that
although the video mentions the potential dangers of milk tea and cola
and other foods
it's absolutely no problem to drink it occasionally
I just hope that everyone can really realize that
if you eat these things frequently
What will change in our body
so that everyone can consciously control it
from the deep heart
Only by doing so, we can persist in the long run
ok OK
So here's the video for today
See you next time
88 Bye
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