If you want to lose weight by reducing sugar, is it enough to just eat less sugar? Japanese diabetes doctor: Supplementing more protein and iron is effective

Sugar-reducing diets have become quite popular in recent years. Japanese diabetes specialists point out that the key to success in reducing sugars is not just eating less sugar, but eating more protein...

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Low-sugar weight loss methods have been quite popular in recent years. For women, the "reduced sugar" diet is aimed at weight loss. Mizuno Masato, a well-known Japanese diabetes physician, pointed out that the key to success is not just to eat less sugar, but to eat more protein and supplement "iron" to effectively quit "sugar addiction". In fact, many people have tested it and found that they can lose up to 14 kilograms by doing this for a year. If you want to stick to the sugar-reducing diet, start with a relaxed attitude of "I will try to eat more meat than rice"!

Before you start losing weight, get rid of the “calorie” mindset

Calorie counts have been proven to have nothing to do with human metabolism and are an outdated theory. Restricting calories will reduce food intake, which will not only make you suffer from hunger, but also make you prone to nutritional imbalance and reduced metabolism.

Most people who use calorie-based weight loss methods tend to fail and gain weight again, and they are unable to persevere. So if you want to lose weight, please muster up the courage and put the calorie myth behind you!

Don’t worry about calories, but focus on “taking low-sugar foods to prevent blood sugar levels from rising”

By changing your diet to a "protein-fat meal" rich in protein, fat and iron, your body will metabolize heat well even if you don't pay attention to calories, and your weight will naturally return to normal. In fact, if you can control your sugar intake, you won’t gain weight even if you eat a lot every day.

Eat more "protein" to make eating a way to burn calories

When many people talk about a low-sugar diet, their first thought may be to not eat starch and then eat more vegetables, but in fact, protein is what you should eat more of on a low-sugar diet. The heat metabolism mentioned earlier refers to the "energy consumption" caused by eating.

Generally speaking, consuming carbohydrates can increase energy expenditure by 5%~6%, consuming fat can increase it by 4%~5%, and consuming protein can increase it to 30%~40%. Therefore, eating more protein will make meals also become a way of burning calories.

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Most women have malnutrition and are prone to iron and protein deficiency.

Because women have menstruation every month and have long-standing dietary myths that eating meat will make them fat and that eating vegetables is healthier, their diet has always had more vegetables than meat. Over time, this has caused most women to suffer from iron and protein deficiencies.

We mentioned earlier that protein can help burn calories, but what effect does "iron" have on weight loss? Many people cannot control their desire to consume sugar. This is most likely due to "sugar addiction" caused by iron deficiency in the body.

Iron deficiency can cause metabolic disorders in the body and cause the body to have an extreme need for sugar.

Once the body is iron deficient, it can only rely on carbohydrates as a source of heat energy. The efficiency of heat energy supply mainly based on carbohydrates is extremely low, and energy shortage will soon occur, so the desire for carbohydrates will become stronger. As a result, excessive sugar intake makes the body's iron deficiency more serious...and people often fall into such a vicious cycle.

To end this vicious cycle, the first thing to do is to get enough iron, and at the same time, you must take in protein that can store iron in the body.

If you start a low-sugar diet for the purpose of losing weight, be sure to eat more high-iron, high-protein foods when eating, and it is best to start from the first bite.

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Recommended daily protein intake for women

The recommended protein intake is calculated based on body weight in kilograms into grams of protein. A person weighing 50 kilograms = the amount of protein required per day is 50 grams. The recommended daily protein intake for women is: 300 grams of meat (about 40 grams of protein) + 3 eggs (about 20 grams of protein) = 60 grams of protein

People who cannot eat so much food can drink whey protein twice a day, 20 grams each time = you can take in 40 grams of protein. Please also choose protein for snacks. Just choose high-protein energy bars or low-sugar, low-fat, high-protein foods such as boiled eggs and jerky.

A diet mainly based on protein will not increase blood sugar levels after meals, so it is difficult to feel satisfied. For this reason, please consume more protein when following a low-sugar diet! Most people lack protein, so please enjoy it and it’s okay to eat until you feel “full”.

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The correct answer is to use meat and eggs as the main source of protein

When many girls hear about the need to consume protein, they may say, "I eat a lot of beans and tofu." However, it is not enough to rely solely on beans as a source of protein. Compared to animal proteins such as meat, fish and eggs, plant proteins are less easily absorbed by the body.

If we look at the protein points mentioned earlier, chicken has 100 points, while soybeans have about half that, at 56 points. If you want to consume 100 grams of protein from tofu, you have to eat 15 blocks of tofu! The correct answer is to use meat and eggs as the main source of protein.

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Finally, a small reminder: Don’t think that “eating brown rice is fine”

It is generally believed that brown rice is healthier than white rice. Indeed, the bran of brown rice before refining contains vitamins and minerals that white rice does not have. However, there is not much difference between white rice and brown rice in terms of sugar content.

After consuming brown rice, which contains vitamins and minerals, the blood sugar level does rise more slowly than after consuming white rice, but the total amount of insulin required to lower the blood sugar level does not change.

In the definition of weight loss diet, "brown rice is better than white rice". It can be enjoyed but never overdosed.

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Source: Happiness Culture "The Most Powerful Sugar Reduction Pyramid by a Japanese Famous Doctor: The Most Effective Sugar Limiting Weight Loss Method, a New Concept of Eating More and Being Healthier" / Author: Mizuno Masato

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