You can eat happily while losing weight! Mastering the 7 golden principles of a sugar-reducing diet, a Japanese blogger lost 43 kg

I used to be a glutton who loved to eat big meals without restraint. Due to my lack of control in eating, I turned myself into a marshmallow girl. In the end, I adopted a "low-sugar, reduced-sugar" diet to eat enough to be full for three meals a day, and found the right body-sculpting training method, and successfully lost weight! Japanese culinary researcher Saori Suzuki specifically shared her personal experience of successfully losing 43kg, and recommended low-sugar recipes, including: spicy fried chicken, curry, ramen and other happy recipes that guarantee a lean physique.

She was warned by her doctor: "If you don't lose weight, your life will be in danger!" Start to lose weight

Saori Suzuki, 35, a well-known Japanese blogger and culinary researcher, wrote in her book "I Lost 43kg, 7-Day Sugar-Reducing Slimming Menu" that she recalled how she overate to relieve stress after entering society and loved fried food and sweets. She was 154 cm tall and weighed as much as 84 kg at her highest. Her body fat was also above 50%. One day, she was even warned by a doctor during a health check: "If you don't lose weight, your life will be in danger."

So she told herself: "I can't go on like this, I have to change my life!" and started to work hard to lose weight. At first, I lost 11 kilograms by reducing sugar on my own, but then I hit a bottleneck. Later, at the age of 30, he resolutely joined the Japanese body shaping agency RIZAP. In fact, she originally hated exercising and loved fried food and sweets. She was very skeptical about the training and diet control methods guided by RIZAP at first. Her coach once said to her, "Diet accounts for 80% of weight loss!" She believed this statement and began to design her own recipes and cook. As long as she put in more effort, she could still eat her favorite ramen, okonomiyaki, and desserts.

She successfully lost 43kg through diet adjustment and training

In addition to losing 11 kg in the first phase, she lost 22 kg in 8 months through diet adjustment and training at a body shaping agency (RIZAP), allowing her to successfully lose 43 kg from the fattest period of her life. Not only did I lose weight, my body fat also dropped by 38%, and my waist circumference shrank by 48cm, which is really amazing! Based on her own experience, she shared the 7 golden principles of a sugar-reducing diet, as well as recipes that reduce sugar while still being filling, for everyone to experience:

[Seven golden principles of sugar-reducing diet]

1. Completely reduce sugar intake

In order to inhibit the rapid rise in blood sugar, prevent fat from accumulating in the body, and increase the effect of fat burning, the intake of sugars must be controlled. In addition to carbohydrates such as sweets or rice, you should pay more attention to ingredients with slightly higher sugar content, such as root vegetables and fruits, and also pay attention to the amount of condiments with higher sugar content, such as mirin. The daily carbohydrate intake should be controlled at around 50g. However, if you have reached your target weight, you should slowly increase your sugar intake.

2. Eat a good breakfast and lunch and eat less at dinner

The basic principle of weight loss is to eat three meals a day as usual. Fasting can easily cause blood sugar levels to fluctuate, so three meals a day plus snacks to supplement calories is the right approach! Reducing the amount of time you fast can also prevent overeating. The most ideal diet configuration is 3 breakfasts: 4 lunches: 2 dinners: 1 snack. In addition to reducing sugar intake at dinner, if you can also reduce fat intake, the weight loss effect will be better.

3. Eat enough meat and fish

Once the muscles decrease, the basal metabolic rate will also decrease, so it is necessary to consume enough protein even when losing weight. In addition to meat and fish, protein can also be obtained from eggs or soy products. Although the amount of protein intake depends on body weight, the ideal amount for adult women is about 80~120g (protein content is about 20g). Men or people who are heavier and have more muscle mass have more.

※As for the ideal daily protein intake, it is approximately body weight (kg) x 1~1.5 (g) for women and approximately body weight (kg) x 1.5~2 (g) for men. For example, for a woman weighing 50kg, the daily protein intake should be 50~75g.

4. Eat more vegetables, mushrooms, seaweed and other dietary fibers

Carbohydrates are "dietary fiber + sugars", so once carbohydrates are missing, the intake of dietary fiber will easily become insufficient. Dietary fiber can inhibit the rise of blood sugar, prevent fat from accumulating, and prevent constipation. It is an indispensable nutrient for weight loss. Try to eat more at each meal. Both water-soluble dietary fiber (seaweed, konjac) and insoluble dietary fiber (vegetables, mushrooms) should be consumed in a balanced manner. The vitamins and minerals obtained from these vegetables, mushrooms and seaweed also have the effect of regulating the physical condition.

5. Eat high-quality fats

When controlling sugar intake, pay attention to whether the fat intake is sufficient. If you don't consume fat, you can't burn body fat. The key is to consume "high-quality" fats such as EPA, DHA and other omega-3 fats. Recommended sources of fat include nuts or avocados, blue-back fish such as mackerel or saury, and olive oil (or flaxseed oil is also acceptable). In addition, try to avoid consuming oils that contain more trans fats.

6. Balanced intake of various ingredients

Please eat a variety of foods in a balanced way to build a healthy physique that is not prone to gaining weight again. The sources of protein are not limited to meat, but also fish, soy products, eggs, etc. There are also many kinds of vegetables. A rich and diverse diet can also achieve the effect of weight loss.

7. Be careful not to take in too many calories

Sugar-controlled diets are often misunderstood. In fact, the basic principle of diet is to balance calorie intake and expenditure. Once the calories you consume are greater than the calories you burn, you won't lose weight no matter how hard you try to control your sugar intake. In addition, it is not good to consume too many calories in one meal. However, if the calorie intake is less than the basal metabolic rate, the body will be in a state of starvation and will begin to store calories. The best way to eat is to control the total amount between the basal metabolic rate and the consumption, and evenly distribute the intake among three meals a day plus snacks.

【Reduced sugar recipes】

Spicy Fried Chicken with Cheese

Sugar content: 3g (1 serving), 324kcal, protein: 24.6g, fat: 21.8g, dietary fiber: 1.1g.

●Ingredients: (for 2 persons). 1 piece of chicken breast (250g), 50g kimchi, 2 teaspoons each of A tomato sauce and miso, 1 teaspoon of monk fruit sugar substitute, 1/2 teaspoon of sesame oil, 20g of pizza cheese.

●Method:

1. Cut the chicken into bite-sized pieces.

2. Place ingredients from step 1, kimchi, and A in a heat-resistant container and mix thoroughly. Cover with plastic wrap and heat in the microwave (600W) for three minutes. Then take it out and mix it all thoroughly, wrap it in plastic wrap and put it in the microwave for three minutes.

3. Add cheese and mix well.

《Point》: Removing the chicken skin will result in lower calories.

Minced Meat Curry

Sugar content: 5.2g (1 serving), 172kcal, protein: 14.4g, fat: 9.3g, dietary fiber: 1.7g.

●Ingredients: (for 2 persons). 150g chicken breast, 1/2 scallion (40g), 1/4 celery (20g), 100ml low-sugar vegetable juice,

2 tablespoons of tomato sauce, 1 teaspoon each of curry powder and Western soup stock powder (granules), 1/2 teaspoon each of soy sauce and ginger paste.

●Method:

1. Chop the green onion and celery into fine pieces.

2.Put all ingredients into a heat-resistant container and mix thoroughly. Cover with plastic wrap and heat in the microwave (600W) for six minutes. Then take it out and mix it thoroughly, wrap it in plastic wrap and put it in the microwave for four minutes.

《Point》: You can also add Indian spice masala, cumin and chili powder to make the taste better. You can also add lettuce and boiled eggs according to your preference.

Homemade Ramen

Sugar content: 3.7g (1 serving), 238kcal, protein: 21.5g, fat: 11.8g, dietary fiber: 12.7g.

●Ingredients: (for 2 persons). 2 balls of zero sugar noodles (round noodles) (360g), 400ml of A water, 180ml of barbecued pork sauce,

1 teaspoon of chicken soup powder (granules), 100g barbecued pork, 2 boiled eggs, 1/4 bag of bean sprouts, 2g of kelp sprouts (dried), 1/4 scallion, 50g of dried bamboo shoots (commercially available), and an appropriate amount of roasted seaweed sheets.

●Method:

1. Drain the noodles. Cut the barbecued pork into thin slices. Cut the boiled eggs in half. The bean sprouts are blanched. Soak the kelp sprouts and drain the water. Chop the green onion into fine pieces.

2. Put A in the pot and then add the noodles to heat.

3. Place the ingredients from step 2 into a container and add the remaining ingredients from step 1, dried bamboo shoots and seaweed.