Fattening Food VS Losing Weight Food! Dr. Harvard's Diet Tips

Foods that make you fat and lose weight

Even if you eat the same amount, your body may gain more or less weight depending on the food. If you are on a diet, you should avoid foods that make you gain more weight and eat foods that make you gain less weight. Today, I'd like to introduce you to a paper with tips to help you plan a diet. This is a long-term, large-scale study in which 120,877 adults with a body mass index* ranging from 18.5~24.9 were followed for 12~20 years and the data was analyzed.

*Body Mass Index: Weight (kg) divided by height (m) squared

The study emphasizes that even if you eat the same food, it matters whether the food is processed or not. Even with the same carbs, potatoes or refined grains can make you gain weight, while whole grains can help you lose weight. The same is true when consuming fruit. For example, there is a difference between eating an apple as it is and processing it into juice. Eating apples on their own can help you lose weight, but processing them into juice can make you fat.

In the end, it turns out that in order to lose weight, you need to eat a diet of high-quality foods and avoid relatively refined and processed high-calorie foods.

Of course, food has its own calories, so you shouldn't expect to lose weight by eating too much of it, no matter how much weight loss is there. You can't just say you're going on a diet and eat a big jar of yogurt in one meal. Instead, think about what you're going to cut away. Assuming you cut back on fructose beverages and eat more yogurt, you can calculate that yogurt will not only help you lose weight, but you can also avoid weight gain while cutting back on fructose beverages.