Reduce sugar intake and you won’t feel hungry, which helps you lose weight and fight aging! Get rid of bad eating habits and regain your health. Master the five stages of reducing sugar in your diet

As the saying goes, "Diseases come from the mouth." Many diseases are caused by what you eat. If you want to be healthy, you must first control your mouth. Whether you are a starch control, a sweets lover, a late night snacker, a heavy flavor eater, etc., which causes obesity, you have the opportunity to move towards a healthier path by reducing sugar. Nutritionists have suggested that people with different body types can use low-sugar diet plans to achieve healthy weight loss, adequate and balanced nutrition, and eating enough to not go hungry. Reducing sugar and replacing starchy ingredients, including cauliflower rice, tofu rice, etc., can not only effectively help with weight loss and anti-aging, but also restore health.

Nutritionist Zhao Hanying said that there are big problems with modern people's diet, including: high-fat, high-salt, and high-sugar eating habits; and although it is convenient for office workers to buy food out, it is filled with too much refined starch, processed products and fried foods, as well as the office-specific culture of group buying of sugary drink cups, afternoon tea and snacks.

80% of the population is in a state of nutritional imbalance

An analysis of the "2013-2016 National Nutritional Health Status Change Survey" released by the National Health Administration found that about 80% of adults do not eat the recommended daily intake of vegetables, nuts, oils and fats, and dairy products. On the contrary, more than 50% of people eat too much whole grains (sugars), beans, fish, eggs and meat. Simply put, as many as 80% of the population is in a state of "nutrition imbalance".

NG breakfast, lunch and dinner, eating the wrong nutrients will lead to diseases

Nutritionist Zhao Hanying stated in her book "Nutritionist's Proposal for a Reduced-Sugar Lifestyle" that, in fact, obesity, diabetes, high blood pressure, high blood lipids, and even colorectal cancer, which has the highest incidence rate, are all closely related to diet. Are you still eating rice balls with radish cake, or teppanyaki noodles with milk tea for breakfast? Do you always have a fried chicken drumstick bento and a hand-shaken drink for lunch? These are all NG diets! I believe that many of my friends’ breakfast, lunch and dinner often have the following NG combination:

Frequent consumption of food combinations like the one above are mostly highly processed foods that contain large amounts of refined starch (sugars) and added sugars. However, the body hardly gets any of the nutrients it needs, such as dietary fiber, phytochemicals, vitamins, and minerals. When you eat the wrong nutrients every day, coupled with the high stress of modern people, the body's metabolism will be unbalanced. Obesity is just the first step, and there may be a bunch of diseases waiting for you next!

Eat the right nutrition and regain your health! Find a diet that suits you and stays healthy

"Since obesity and the three highs are mostly caused by eating the wrong foods, we should eat the right nutrition to regain health!" Holding this idea, nutritionist Zhao Hanying studied the nutrition and diet research literature from various countries in the past few decades. She found that in the neighboring country, Japan, many medical doctors and nutritionists have been promoting the "sugar OFF diet" (reduced sugar diet) in the past decade, which coincides with her own philosophy.

What is a reduced sugar diet? The approach is to moderately adjust the ratio of the three major nutrients, reduce the carbohydrates that were previously considered the most consumed every day, slightly increase the ratio of protein and fat, and match it with a large amount of vegetable dietary fiber. This kind of diet configuration can make people feel fuller and is more in line with the current eating habits of Asians. It can also be both healthy and delicious.

Clinical weight loss experience: The success rate of sugar-reducing diets is over 80%

Nutritionist Zhao Hanying said that in my clinical weight loss cases, which have been implemented for 6 years, the success rate of the "sugar-reducing diet" is over 80% compared to the traditional high-carb diet that simply restricts calories. Moreover, this diet does not increase blood fat. Instead, the blood test reports of the cases are moving towards healthy values ​​without red numbers. Therefore, this may be the diet that currently seems to be most in line with modern people's eating habits, can be implemented for a long time and maintain health, and is harmless and effective.

In the latest version of the "Daily Dietary Guidelines" in 2018, the National Health Administration proposed that the proportion of the three major nutrients in the total daily calorie intake should be as follows:

1. Carbohydrates (sugars): 50-60%, about half of the total calories. This is the main source of calories for the body, and the dietary sources are starch, fruits, vegetables, and milk.

2. Protein: about 10-20%. The main sources of food are beans, fish, meat, milk and eggs.

3. Fat: about 20-30%. Mainly animal and vegetable oils.

As for the "reduced sugar diet" that is being promoted, and the "ketogenic diet" that has attracted a lot of attention from the public in recent years, the proportions are as follows:

There are five stages to implementing a "reduced sugar diet": start by gradually reducing refined starch, increase vegetable intake, and leave the stomach for the parts that were not nutritious enough in the past (dietary fiber, vitamins, non-refined crude fiber starch and high-quality protein). I believe that if you follow these steps, your health will improve day by day and the results will be visible!

【5 stages of sugar-reducing diet】

★Phase 1/Balanced intake period, preparing for a sugar-reducing lifestyle

Follow a sugar-free diet and replace sugary drinks with plain water; avoid sugary biscuits, cakes and other foods; reduce the intake of white starch, including white rice, white noodles, white bread, etc. Then increase your intake of vegetables and protein, and eat less fried and highly processed foods. During the balanced intake period, slightly adjust your eating habits and prepare for a reduced-sugar life.

★Phase 2/Carbohydrate reduction period, daily sugar intake 150g

Reduce the total amount of carbohydrates per day from 55% to 60% of total calories to 40%. You can use whole grains such as brown rice and oats instead of refined white rice.

★The third stage / active fat burning period, daily sugar is reduced to 110g

Reducing the amount of carbohydrates for the whole day to about 35% to 40% of the total calories means reducing the daily sugar intake to 110g.

★Stage 4/Break through the stagnation period, sugar intake is reduced to 75g

In order to break through the weight loss plateau, you must restart the body's fat burning. You can try to halve your sugar intake again and reduce your daily carbohydrates to less than 20% of your total calories.

Note: Everyone must consume 50g of sugar every day. The fourth stage can only last for a week at most.

★The fifth stage / stable maintenance period, daily sugar intake can return to 130g

Make yourself feel relaxed and effortless, and continue to maintain your healthy eating habits. During this stage, your daily sugar intake can return to 130g.

If you are a rice lover or pasta lover who loves starch, you might as well use reduced-sugar starch alternatives that are very similar to rice and noodles, including cauliflower rice, tofu rice, zucchini noodles, konjac noodles, etc. These are all smart and healthy choices.

【Shrimp and Vegetable Cauliflower Rice】

Ingredients: 100g carrot, 50g yellow pepper, 1 egg, 1 tablespoon olive oil, 2 small cloves of garlic, 30g onion, 80g green beans, 100g cauliflower rice, 150g shrimp, some sea salt, 1 tablespoon sesame oil, some black pepper, a little chopped green onion.

practice:

1. Dice carrots and yellow peppers and beat eggs. Heat the pan, add olive oil, and sauté the minced garlic and onion.

2. Add diced carrots and green beans, and when soft, add cauliflower rice and egg liquid, stir-fry evenly until the egg is solidified, and sprinkle with sea salt and sesame oil for seasoning.

3. Add shrimp, yellow pepper and black pepper. When the shrimp is cooked, sprinkle with chopped green onion and serve.