Successfully lost 43 kg! Japanese cuisine researcher shares 7 golden principles of "reduced sugar diet"

Saori Suzuki, a culinary researcher, was born in Yamagata Prefecture in 1984. She is 154 cm tall and weighs as much as 84 kg at her highest. Her body fat is also over 50%. She started to lose weight after being warned by her doctor that it would endanger her life. At the beginning, she lost 11 kg by reducing sugar on her own. At the age of 30, she joined a body shaping organization to learn diet control techniques. Through diet adjustment and training, she successfully lost 43 kg from the fattest stage of her life.

In her new book "I Lost 43 Kilograms, 7-Day Low-Sugar Slimming Menu", she introduced many recipes used during the weight loss period, which are low in sugar but still filling, and she generously shared the golden principles of a low-sugar diet!

Grasp the 7 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 at around 50g.

2. Eat well for breakfast and lunch, and eat less for dinner!

The basic principle of weight loss is to eat three meals a day as usual. The most ideal diet configuration is 3 breakfasts: 4 lunches: 2 dinners: 1 snack.

3. Eat plenty of 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.

4. Eat more dietary fiber!

You can get dietary fiber from these vegetables, mushrooms and seaweeds, which can inhibit the rise of blood sugar, prevent fat from accumulating, and prevent constipation. They are essential nutrients that are indispensable for weight loss! **

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.

6. Eat a variety of ingredients in a balanced way!

Please eat a variety of foods in a balanced way to build a healthy physique that is not easy to gain weight again!

7. Don’t consume too much 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.

Challenge the sugar-reducing diet example

The total daily carbohydrate intake for the weight loss meal combination is 50g.

STEP 1: Make seven common dishes on the weekend and serve them on the table in 10 minutes with reduced sugar.

STEP 2: Seven-day weight loss and sugar reduction menu, follow it for three meals a day, delicious and varied.

Day 1

Breakfast: Natto cheese omelette / cream lettuce salad / soy milk clam chowder soup

Lunch: Braised pork with ginger sauce / Tuna and tofu salad / Shredded chicken and bean sprouts with mustard sesame sauce

Dinner: Grilled pork ribs / Caesar salad / Fried zucchini with bell peppers / Red wine

Day 2

Breakfast: Fried tofu with ginger sauce/Stir-fried chrysanthemum with bacon

Lunch: Karaage fried chicken / Sakura shrimp and ham stir-fried vegetables / Salmon mayonnaise omelet

Dinner: Tofu pizza / fried cuttlefish and zucchini / rocket and red bean salad / grilled eggplant wrapped in prosciutto / white wine

Day 3

Breakfast: Soybean and sausage soup / Chicken liver pate

Lunch: Oyakodon with fried tofu / Japanese-style salad with shredded vegetables

Dinner: Cod and Clam Hot Pot / Avocado, Century Egg and Tofu / 0% Sugar Beer

For the full article, please see VOGUE

Nutritionists teach you how to use these "4 ingredients" to replace rice and noodles to easily achieve a "reduced sugar diet" and reduce calorie intake!

"A low-sugar diet does not mean not eating starch!" Popular low-sugar diet experts share how to eat to feel full and lose fat ~ [6 alternatives to rice] the best starch options.

Super practical weight loss strategy! There are solutions for buffets, snack stands, and American restaurants. Nutritionists will teach you how to choose [low-sugar foods that are not easy to make you fat] according to the type of restaurant.

For more exciting reports, please visit VOGUE website

This article is authorized by VOGUE magazine and is prohibited from being reproduced without permission.