Finally! It has been made clear: it is forbidden to make and publish videos of overeating, which is very harmful

It is shameful to waste food, and overeating is harmful to your health!

Recently, the "Anti-Food Waste Work Plan" clearly stated #prohibit the production and release of binge eating videos# and it became a hot topic, attracting everyone's attention.

▲Photo: Sina Weibo

As the development trend of short videos has been getting better and better in recent years, many people have seen business opportunities and started to use short videos to "eat and broadcast" to attract fans and seek profits. At the same time, their health is gradually "deteriorating". In March of this year, Bubble Dragon, a food and broadcast blogger with 13 million fans, died at the age of 29.

Fat Monkey, a food blogger on a video platform, has always relied on eating videos to attract fans. He weighs 600 pounds and has difficulty breathing during the live broadcast. It is rumored that he has several ventilators at home. Careful netizens also found that all the works before December 6 in Fat Monkey's account have been cleared, and the new videos are all about his determination to lose weight.

▲Picture: Screenshot of Fat Monkey’s account

I wish him success in losing weight!

In fact, it is not just internet celebrities who broadcast food online. Many friends who are losing weight often fall into binge eating and find it difficult to extricate themselves. This is mostly because they have had experience with dieting to lose weight.

What are the dangers of overeating? How can we adjust our diet to control our appetite and avoid overeating?

1. The harm of overeating

After overeating, the stomach will be burdened with a lot of work, and it will need to work overtime to digest food, increasing the "work pressure". At the same time, it will also increase the burden on the gastrointestinal tract. Frequent overeating may also cause problems such as bloating, slowed gastric motility, and delayed gastric emptying.

Studies have shown that overeating increases the risk of pancreatitis, gastric cancer, chronic atrophic gastritis, acute gastric dilatation, diabetes, and many other diseases. [1-4]

Moreover, people who have the habit of overeating generally prefer foods that are high in oil, fat, and sugar (I have never seen anyone overeat vegetables). These foods are high in calories, and we will gain weight if we eat them regularly, not to mention overeating. And obesity is the "culprit" of diseases such as high blood pressure, high blood lipids, and high blood sugar.

2. Adjust your diet and do these 5 things

① Calorie intake cannot be too low: Many people control their calories very low during weight loss, even less than 800kcal, which is an extremely low-calorie diet. Continuing on this diet for a long time will cause metabolic damage, and if it is a woman, it will cause amenorrhea.

② The fruit intake is appropriate, but not too much: The normal people’s daily fruit intake needs to be controlled at 200-350 grams. Since fruits also contain high fructose, they cannot be used to replace three meals a day to lose weight. Excessive fructose intake will increase the risk of fatty liver.

200~350 grams is equivalent to half a large dragon fruit, 1~2 oranges, 2 kiwis, or three or four grapefruit slices.

③Cooking vegetables: Although you need to lose weight, you don’t have to eat too light a diet. You must consume some fat. Don’t be afraid to eat stir-fried vegetables just to lose weight. It is not recommended to just boil vegetables or eat them raw every day.

The cooking oil intake should be controlled between 25 and 30 grams. A porcelain spoon for soup weighs about 10 grams. 2.5 spoons a day means less than 1 spoon per meal. If you eat more than 10 grams of nuts a day, you should reduce your fat intake accordingly. If you eat 10 grams more, you should reduce the cooking oil intake by 10 grams.

Appropriate oils and fats can provide the human body with essential fatty acids and promote the absorption of fat-soluble vitamins. If you don’t eat oil, you will also suffer from malnutrition.

In addition, it is recommended to eat 300-500g of vegetables every day. One fist of cooked green leafy vegetables is about 100g, and you should eat 1-2 fists at each meal.

④Sufficient protein: Muscles will be lost during weight loss, and sufficient protein can maintain muscle mass, especially high-quality protein. Weight loss is about reducing fat, not muscle, so you should eat meat, eggs, milk, and beans. The amount of livestock and poultry meat should be controlled to half a fist. Eating too much will increase the risk of chronic diseases; 300~500 ml of milk, 5 mahjong-sized northern tofu, and 1 egg.

⑤ Do not eat too little staple food: If women consume too little carbohydrates, their menstrual period will be scared away, and it will be difficult to get their menstrual period back after menopause. There are also the following hazards for both men and women: [5]

In addition, there will be symptoms such as fatigue and bad breath. This is because the lack of carbohydrates uses fat for energy to produce ketone bodies. Excessive production of ketone bodies will harm health. There will also be overeating, especially liking to eat high-carb and high-fat foods, which will lead to the failure of weight loss.

Summarize:

Cherish life, stay away from overeating, and stop wasting food!

You should eat three meals on time and pay more attention to the combination. Eat until you are 70% to 80% full. You can have some fruit or milk in the morning and afternoon. If you arrange some things to do, you will not overeat if your life is fulfilling.

Discussion: Have you ever had an episode of binge eating? How did you handle it?

References:

[1] Sun Ruirong. A case report of acute gastric dilatation caused by overeating[J]. Journal of Clinical and Experimental Medicine, 2003, 24(4):174-174.

[2] Liu Qiquan, Yang Cuixiang, Xiao Yanling, et al. Study on the pathogenesis of chronic atrophic gastritis in traditional Chinese medicine [J]. Hebei Traditional Chinese Medicine, 2002, 24(6):472-474.

[3] Zhou Xiaobin, Zhang Jian, Zhang Chaoying. Meta-analysis of the relationship between lifestyle and gastric cancer incidence in the Chinese population[J]. Chinese Journal of Clinical Rehabilitation, 2006.

[4] Liu Jie, Lin Xiushou, Tan Hongzhuan, et al. Comparative study of risk factors in patients with type 2 diabetes at different stages [J]. Chinese Journal of Chronic Disease Prevention and Control, 2000, 8(1):14-16.

[5] Chinese Nutrition Society. Blue Book on Obesity Prevention and Control in China[M]. Peking University Medical Press. 2019