You can execute it immediately after reading it! Nutritionist's sugar reduction principles & daily diet revealed

It is not an exaggeration to say that a low-sugar diet is the most humane way to lose weight, because it can make you full, has a low entry threshold, can satisfy your appetite, and is also suitable for people who eat out. It is often said that you cannot lose weight by not eating enough. If you eat below your basal metabolic rate, you will actually gain weight. A low-sugar diet not only helps you feel full, but also provides a wide range of food options, is easy to implement, and can prevent you from feeling sick from eating too much refined starch. In this section, let’s get to know the best friend for weight loss: reducing sugar!

Why do we need to cut out and reduce sugar?

A diet that contains too much refined starch will cause the pancreas to continuously secrete insulin in order to balance blood sugar, causing the body to produce too much insulin, which in turn makes the body's blood sugar too low, resulting in hypoglycemia. The physiological phenomenon is hunger, mental confusion, and the desire to eat more sugar. Over time, the body secretes a large amount of insulin, causing the food eaten to tend to undergo a synthetic reaction, making it more difficult to break down fat. Even if you eat less, it is not easy to lose weight.

Knowing the problems caused by excessive intake of refined starch and sugar, you may be wondering, what are the advantages of reducing sugar? Is it possible to live without carbohydrates? In fact, a reduced-sugar diet is not much different from a normal diet, but it allows you to eat enough and eat the food you want, it has a low threshold and is suitable for people who eat out!

Eat less sugar and feel full

The most important thing for losing weight and reducing fat is the feeling of fullness. Many weight loss methods actually focus on this aspect of fullness. For example, some drinks are recommended to contain a certain type of fiber to make you feel full, and drinking more water before meals can also increase the feeling of fullness. A low-sugar diet reduces sugar intake and increases protein and fat intake, giving you a fuller feeling!

Reduce sugar to satisfy your appetite

When talking about losing weight, people think of self-discipline, and feel that there are many foods that cannot be eaten or touched. The advantage of a low-sugar diet is that you can eat almost anything, because a decrease in starch intake does not mean a complete ban. The reduced calorie gap can be made up by protein and fat, which means that your meat is not limited to chicken breast. You can also eat chicken thighs, beef and other foods. So you can eat almost anything.

Reduced sugar, suitable for those who eat out

When eating out, people often encounter high-fat and high-sugar foods. You can easily achieve a low-sugar diet by simply asking the store to use less oil, eat half the starch, and add a portion of meat. If you don't want to reduce sugar but want to lose weight by cooking your meals with water, it will be difficult for restaurants and food stalls outside to meet your needs.

Even beginners can start reducing sugar

A reduced-sugar diet is suitable for everyone. In principle, as long as you eat less starch than usual, you are reducing sugar. From a nutritionist's perspective, it is recommended to reduce sugar intake from 55% of total calories to 20-40%. If this is achieved, it means reducing sugar intake, so it is not difficult. In practice, you can avoid starch for one meal or only eat starch for one meal. It is very simple and easy for beginners to get started.

How to reduce sugar diet? Ricky shows you how

A reduced-sugar diet is actually simpler than you think, so don’t think about it too complicatedly. Especially for those who are just starting out, please don’t be too strict and take it step by step.

Concept) Control total calories and reduce carbohydrates

Almost all foods contain calories, and only a few have extremely low calories. The three main nutrients that make up calories are protein, fat, and carbohydrates. To lose fat, you must first control calories, so first reduce the intake of carbohydrates and relatively increase other nutrients. Otherwise, it is meaningless to lose fat just by taking an extremely low-calorie approach. Sugary foods include whole grains, fruits, and milk. Other types of food contain no carbohydrates or very little. Make notes on these three common types of food and try to avoid them or eat them in only one of the three meals. Other edible types include beans, fish, eggs, meat, vegetables, oils and nuts.

Take with confidence! Beans, eggs, fish and meat

O is rich in protein and fat, and can be eaten with less sugar! Recommended: Black beans, edamame, soybeans and related products such as soy milk, flat tofu, tender tofu, and dried tofu are rich in protein! Just pay attention to the total serving size!

XBe careful about misunderstandings about soy products! Except for the beans mentioned above, other beans are starch, please be aware!

Take with confidence! Vegetables

O is rich in fiber and low in carbohydrates, so feel free to eat it!

Beware of the misunderstanding X !

NG: Vegetables with high carbohydrate content, such as garlic, carrots, and onions (can be eaten in small amounts).

NG: The following starches are not vegetables, such as sweet potatoes, potatoes, corn, burdock, taro, and yam.

Take with confidence! Oils and nuts

Ｏ Fats and oils can be safely consumed, including vegetable oils, animal oils, etc.

ＯNuts do not only contain oil, but also a small amount of protein and carbohydrates.

O recommends eating 5 to 10 nuts a day, regardless of type.

Application) Nutritionist demonstrates sugar reduction!

Let me show you how my sugar-reducing diet works. Reducing sugar intake is best paired with intermittent fasting (the reasons and principles will be detailed in the following chapters). I usually pair it with a 16:8 or 18:6 light fasting diet, with about 6 to 8 hours a day for eating, and fasting at other times. Because I don’t like to eat all the time, and I also like to eat large portions, so I usually eat two meals, which is particularly suitable for me with light fasting, and the success rate is also high. As long as you control calories and nutrients, you can eat as many meals as you want within the eating time.

I usually have my first meal at 1pm and my second meal before 9pm. The food choices are based on the previous principles, reducing carbohydrates and allocating the amount to beans, fish, eggs, meat, vegetables, nuts and oils. If you refer to my implementation examples, you will find that it is very simple to reduce sugar intake. Just reduce the amount of starch you usually eat, eat 1.5 times more protein than usual, pay attention to the types of vegetables, and eat starch last, and you can easily achieve it.

This article is from Sancai Culture "Reduce body fat by 20%! A guide to reducing sugar intake and losing weight quickly: Nutritionist Ricky's 10 food selection guides + 39 home fitness groups + 15-minute cooking