Why can’t I lose weight? Experts share 6 weight loss diet tips to keep slim and avoid gaining weight again

The secret of staying slim and not gaining weight

View eating habits as natural, not inevitable! Low sugar is because we feel physically and mentally comfortable, low sugar is because we choose it, not because we have to! The necessary flexibility, space and tolerance must be there, and it should be a part of life rather than a restriction.

You can find companions who are also practicing low sugar, exchange information and encourage each other. Everyone does it slightly differently, but the principles of food selection and sugar reduction are the same. In addition to the dietary concepts and suggestions mentioned above, here are some tips for moms in the circle.

Tips1/Intermittent fasting and refeeding techniques

◆ It is easy to achieve this by maintaining a fasting time of at least 12 hours a day to allow the body to have adequate rest. This time can include sleep.

◆ You can gradually increase the fasting time, or use it in rotation, gradually reaching 16/8 (fasting time lasts for 16 hours, eating time is within 8 hours), 18/6, and then advance to 20/4 without discomfort or hunger.

◆ You can freely choose how many meals you want to eat during the meal time. As long as they are low in sugar, selective in food and high in nutritional density, you can have one meal a day or multiple meals a day.

◆ Resuming eating after fasting is also a key issue. It is recommended to start with high-quality protein, such as eggs, tuna, salmon, and chicken breast. Eat simple, small amounts first, and wait for 30 to 60 minutes before having a full and hearty meal.

◆ When resuming eating after fasting, do not combine carbohydrates with fat.

◆ Comply with the low sugar principle and prototype food.

◆ You won’t lose weight if you eat too little, and you may become bloated due to unhealthy eating habits.

◆ The focus of eating is not the amount of calories, but the intake of nutrients. It is best to eat basic foods such as sufficient protein, high-quality fats and dietary fiber.

◆ Avoid empty nutrition, high-calorie processed foods.

Tips2/Focus on anti-inflammation and avoid allergies

◆ Eat more fatty fish to get omega-3.

◆ Since daily dietary ingredients are already rich in omega-6, choose cooking oils rich in omega-3 and omega-9 (see p.19). It is also recommended to eat more seafood rich in omega-3, such as mackerel, salmon, sea bass, sardines, oysters and shrimp.

◆ Make good use of good ingredients to fight inflammation, such as: dark green leafy vegetables, onions, ginger, garlic, turmeric with black pepper and oil, chia seeds, appropriate amount of sweet potatoes, and appropriate amount of blueberries.

◆ Understand the foods you are allergic to and avoid consuming them, such as: dairy products, nuts, sugars, processed products, refined starches, and processed foods.

◆ Improve your lifestyle habits, such as: avoid staying up late, drink less alcohol, relieve stress appropriately, quit smoking, and exercise moderately.

Tips3/Consume naturally fermented foods or foods rich in probiotics

◆ Naturally fermented sauerkraut (see “Daily Sugar-Reducing Diet” p.144).

◆ Naturally fermented Korean kimchi (see "Daily Sugar-Reducing Diet" p.174).

◆ Naturally fermented sauerkraut (see p.xx of this book).

◆ Sugar-free apple cider vinegar.

◆ Fermented bean foods, such as tempeh, natto, miso, fermented black beans, etc.

◆ Animal fermented foods such as Greek yogurt, sour cream, cheese, etc.

◆ Kefir, Kombucha, etc.

◆ Fermented teas such as black tea and Pu’er tea.

◆ Dark chocolate.

Tips4／A good companion for fat loss meals

◆ Turmeric has a multiplier effect when paired with black pepper and oil. If you don’t dare to eat it directly, you can add it to cooking, for example: p.145 Turmeric Shrimp Cake, or Turmeric Fried Cauliflower.

◆ Sugar-free cinnamon green tea, catechins plus cinnamaldehyde help burn fat. It can be used as a beverage but you need to drink extra water.

◆ Rose salt, chia seeds and lemon sparkling water to supplement trace elements, dietary fiber and omega-3.

◆ Sugar-free green tea coffee, the ratio is 1:1. Chlorogenic acid and catechins both help burn fat, and theanine can also prevent hyperexcitement. Remember to drink more water because it is a diuretic.

◆ Make good use of herbs and spices. In addition to adding flavor to food, they are also rich in nutrients, such as: turmeric, ginger, garlic, cinnamon, black pepper, unsweetened cocoa powder, chili, rosemary, coriander, etc.

Tips5／Intake fat from food, don’t blindly drink oil or take oil supplements

◆ Don’t be afraid of good fats, and don’t try to eat less oil and eat light food.

◆ Fats are obtained from natural foods such as meat, fish, avocados, eggs, and nuts.

◆ Fats do not need to be consumed deliberately when used in cooking, such as olive oil, camellia oil, goose oil, and animal butter.

Tips6/Relax, take it slow, it’s fastest

◆ Don’t rush to meet the target in a short period of time, as this will only bring pressure to yourself. You will always reach your destination if you follow the steps.

◆ During festivals and social events, relax moderately and eat in moderation. Don't be discouraged even if you consume too much sugar. Your body will naturally consume and metabolize it. As long as you don't give up, your previous efforts will not be wasted.

◆ Don’t be too afraid of high-quality carbohydrates in whole foods, such as sweet potatoes, pumpkin, quinoa, and berries. They contain good sugars and good nutrients.

This article is from Caishi Culture's book "Daily Sugar-Reducing Supermarket Cooking Guide"