No need to be picky anymore! Master these 4 tips and you can eat anything when reducing sugar intake

Many people avoid starch and fruit foods, or even refuse to eat them when reducing sugar intake. In fact, as long as you master these 4 secrets, there is no food that you cannot eat when reducing sugar intake!

No need to be picky about diet

The best thing about a low-sugar diet is that you can eat any food without being picky. A generally balanced diet requires that all foods be consumed so that the nutrition is balanced.

The ketogenic diet, which has been very popular in recent years, is to consume high fat, moderate protein, and no starch to achieve the goal of burning fat quickly. A reduced-sugar diet strikes a balance between the two. The benefit is that you can consume a variety of foods while enjoying the fat-burning benefits of a ketogenic diet.

Although a low-sugar diet is good, the carbohydrate intake must be controlled within 60~100g. Under this premise, here are some key dietary tips so that you can eat happily while losing weight!

Tip 1: Eat carbohydrates in a concentrated amount

Simply put, it is recommended that you concentrate the total carbohydrate intake for the day in one meal, or the meal after exercise, reduce starch in other meals, and only eat vegetables and protein foods.

The benefit of this is that it keeps insulin in a stable state. It is better to have unstable insulin only during one meal of the day than to have it unstable all day long.

In addition, the sugar-reducing diet itself does not allow for much sugar to be eaten, but eating it at the right time can greatly help, especially eating sugar after exercise can promote the rise of insulin. Insulin is a synthetic hormone that has the function of promoting synthesis, and muscles are in a torn state after exercise. At this time, supplementing nutrition, coupled with the synthetic effect of insulin, can make the muscle-building effect twice as effective with half the effort.

Tip 2: Eat sugars separately

People who are used to eating three meals a day may wish to eat sugary foods separately.

First, calculate the total carbohydrates you need in a day and divide it into the number of meals required. Assuming that Wang Daming needs 90g of carbohydrate intake a day and is used to eating only three meals a day, if distributed evenly, his carbohydrate intake per meal is 30g. The advantage of this is that some people who don’t eat starch at one meal are prone to overeating between meals, failing to achieve a true reduced-sugar diet.

Tip 3: Choose the original type of sugar and eat it at the end of the meal

Refined starches, starches, and sugars are all carbohydrates.

★ Refined starch: white rice, white noodles, white toast.

★ Rough starch: brown rice, sweet potato, pumpkin, whole wheat bread.

★ Sugars: granulated sugar, fructose.

All of the above are called carbohydrates. The purpose of a reduced-sugar diet is to avoid refined starch and choose rough starch as much as possible, so the total carbohydrates should try to choose rough starch from the original food. Because the portions are small, I would recommend people to eat starchy foods last so that they can feel full enough.

Tip 4: Reduce sugar intake and eat fruits

There are two types of sugars in fruits, glucose and fructose. But in addition to sugar, fruits are also rich in vitamins and minerals and have very high nutritional value. It would be a pity to give up fruits in order to reduce sugar intake. As long as the sugar in fruits is included in the total carbohydrate intake of the day, try to choose fruits with low sugar content, such as mulberries, strawberries, wax apples, plums, blueberries, guavas, peaches, cherries, and papayas, which are also acceptable.

Air fryer, a great helper for building muscle and reducing fat!

If you have an oven, do you still need an air fryer?

When air fryers first entered the Taiwanese market, I, who love trying new cooking utensils, followed the trend and bought my first air fryer. At that time, I didn’t know how to use it very much. I thought it was just an oven and there was no need to spend more money on it, so I sold it second-hand not long after I bought it. After 2-3 years, because my children were older and started to eat adult food, they especially liked French fries and chicken nuggets from fast food restaurants. In order to control the preparation of food and the amount of oil used, I bought an air fryer again. This time I studied the usage of air fryers in depth, and truly understood the convenience and health benefits that air fryers bring.

Many people ask me, "Xiao Yu's mom, is the air fryer really easy to use?" "I already have an oven, do I still need to buy an air fryer?" My answer is yes: the air fryer is really easy to use. In addition to being a replacement for an oven, the air fryer has advantages that an oven cannot achieve. How to say it?

Rather than "frying", it should be "roasting"

The principle of an air fryer is similar to that of a cyclonic oven. Rather than "frying", the more correct term would be "baking". The heat source is placed in a closed space or directly above the container. A strong hot cyclone is generated by a powerful fan. Through heat convection from top to bottom, the food is surrounded by the hot air in the closed space (container), so the heated part will be more evenly distributed.

4 advantages of air fryer

❶Fry to a crispy texture without a drop of oil

If the food itself has a high oil content, you can use an air fryer to cook it without adding a drop of oil. It can effectively force out the fat in the ingredients themselves, creating a crispy texture like fried food, with nearly 80% less fat, allowing people who love fried food to reduce the burden on their bodies (but still eat in moderation).

❷Low amount of oil smoke

The air fryer borrows oil and water from the food. If the ingredients contain a lot of fat, no oil is required. If they are vegetables, only a small amount of fat is needed. Less oil is used, so there is naturally less smoke when cooking, which can reduce the greasiness in the kitchen. You don’t need to spend too much time cleaning the kitchen, so it is very easy and clean.

❸Short cooking time, time saving

The time required for cooking in an air fryer is only 1/3 of that of cooking in an oven. It is simply a magical cooking tool for busy modern people. All you need to do is wash and cut the ingredients, throw them all in, and then watch a TV series (the delicious food can be served before you can watch a single episode).

❹Lightweight and does not take up space

For modern people who do not have such a large living space, it is also a very convenient cooking utensil. After all, people who live in suites or double rooms have limited kitchen space, and the air fryer is small in size and much lighter in weight than an oven.

The fact that it does not take up space and is lightweight is irreplaceable. Therefore, the air fryer is a great helper in cooking. It is especially suitable for cooking meat and can filter out excess fat. It can be said to be a cooking tool for building muscle and reducing fat.

This article is from the book "Reduce Sugar and Lose Weight Fast with Air Fryer Cuisine: Sugar Reduction Empirist Xiao Yu Ma╳Body Sculpting Nutritionist Ricky, Tailor-made 58 Muscle-Building, Fat-Loss and Weight-Loss Meals" by Sancai Culture