Fat people should take vitamin C supplements! Because fat will "steal" nutrients little by little

What troubles does obesity bring? Eating more than others, getting hungry faster than others, and even losing nutrients more rapidly than others...

A recent study published in the American Journal of Nutrition found that overweight and obese people need to consume more vitamin C to achieve the same effect as thin people (similar plasma vitamin C concentrations).

Why are fat people more prone to malnutrition? Teach you how to replenish lost nutrients

When people get fat, they consume more vitamin C

Vitamin C is an essential nutrient for the human body. The Chinese Nutrition Society recommends that each person should consume 100 mg of vitamin C per day.

In the above study, in order to assess the actual vitamin C requirements of people with heavier weight, researchers from New Zealand, the United States and Denmark conducted an in-depth analysis of data from two related studies.

The results showed that for every 10 kg increase in body weight, an additional 10 mg of vitamin C was needed.

People weighing 80 kg and 90 kg respectively should consume 130 mg and 140 mg of vitamin C per day.

According to the researchers' analysis, the key reason why fat people lack vitamin C is that they have more fat in their bodies, which increases inflammation in the body caused by adipose factors and oxidative stress, thereby increasing vitamin C consumption.

It is recommended that obese people eat more vegetables and fruits rich in vitamin C, such as fresh dates, kiwis, oranges, green leafy vegetables, etc.; maintain a healthy lifestyle, such as quitting smoking, maintaining a regular work and rest schedule, etc., to reduce vitamin C consumption.

How obesity steals nutrients bit by bit

Excess energy is the main problem of obese people, but it is not the same as overnutrition. Why are fat people more prone to malnutrition?

Unbalanced nutrition due to partial eating

For example, fat people prefer refined rice and noodles rather than coarse grains; they prefer snacks and drinks rather than fruits and vegetables.

Even healthy people may not reach the recommended daily intake of high-quality proteins such as poultry, fish and shrimp. Fat people are more inclined to choose fried chicken, barbecue, etc., which are typical representatives of high oil, high sugar and high calories.

No "Power" Fat Burning

Taking vitamins as an example, when vitamin B1 intake is insufficient, the body's ability to break down glucose is weakened, and excess sugar is converted into fat; sufficient vitamin B2 and niacin are needed in the process of fat decomposition.

If fat people want to lose weight, these vitamins are essential, but most of what they consume in their three meals are carbohydrates and fats, and the sources of other nutrients are limited, so they fall into the cycle of "the more they eat, the fatter they get, and the more they eat."

Wrong weight loss exacerbates malnutrition

The more you exercise, the more nutrients your body needs. However, many people exercise excessively and only eat vegetarian food such as boiled vegetables or vegetable salads, or even do not eat any staple foods, resulting in insufficient intake of carbohydrates and protein.

If it continues, severe protein deficiency will cause a decrease in muscle mass and immunity, and increase the risk of various chronic diseases.

For obese people, special attention should be paid to ensuring the intake of these five nutrients: necessary sugars (carbohydrates), B vitamins, vitamin C, key mineral elements (iron, zinc, and chromium), and high-quality protein.

Rapid weight loss vs long-term weight control,

How to eat them respectively?

There are roughly two types of weight losers: those who lose weight quickly and those who control their weight, that is, achieving weight loss or maintaining weight at an ideal level over a longer period of time.

It is recommended that those who want to lose weight quickly should not lose more than 2 kg at a time, and the weekly weight loss should not exceed 4% of their body weight; those who want to control their weight long-term should lose 2% to 4% of their body weight per week.

Rapid weight loss

Daily calorie intake is reduced to about 1/2 of the normal requirement, that is, the best daily calorie intake is 1000~1500 kcal, but not less than the physiologically safe calorie intake value of 900 kcal.

"Low-sugar + high-protein diet" is a commonly used diet plan for rapid weight control, in which 25% to 30% or more of calories come from protein.

Eating small and frequent meals can improve blood sugar levels and insulin regulation, thereby enhancing the ability to control appetite. If you consume too many calories at one time and the intervals between meals become longer, the hunger will become stronger and more difficult to control.

Long-term weight control

Moderate energy restriction and low energy density diet are suitable for people who want to control their weight in the long term.

Moderate energy restriction

Achieve a negative energy balance of about 600 kcal per day through diet, exercise, or a combination of both.

In terms of diet, the standard is to consume 50 to 125 kcal less per day to determine the energy supply of three meals a day. This way, you can lose 0.5 to 1 kg per month.

Low calorie density diet

Low calorie density foods are high in water content, low in fat and high in fiber, such as leafy vegetables, most fruits, kelp, seaweed and konjac.

Foods with high fiber content can quickly fill the stomach, slow down gastric emptying, and quickly produce a sense of fullness. In addition, fiber in the intestines can absorb fat and excrete it from the body, reducing fat accumulation. The protein energy supply ratio can be increased accordingly (accounting for about 20% of the total calories), and water intake can be maintained normally.

Final Note:

1. Don’t be too hungry during the weight loss period (daily calorie intake should be less than 200 kcal).

2. Do not be picky about food, such as only eating vegetables and fruits, not eating meat or staple foods.

3. Remember to eat dinner to prevent a rapid rebound once you resume a normal diet.