Popular nutritionist’s weight loss strategy! Eat out people, remember these 6 principles of reducing sugar in your diet to avoid gaining weight

Girls must have often heard about low-sugar diets in recent years. Success stories are constantly emerging on the Internet, with aunties turning back into young ladies and losing 18-20kg in a year. However, eating out is popular in Taiwan, and it is not easy to follow a low-sugar diet. Zhao Hanying, director of the "Morning Light Health Nutrition Specialist Consulting Center" and a popular nutritionist, will help everyone plan out the types of restaurants you eat out most often, and how to order staple foods, drinks, soups, vegetables and meat to achieve "sugar reduction". The detailed diet formula is fully disclosed.

〈Before you start: 6 principles for maintaining a low-sugar diet when dining out〉

Principle 1: Choose carbohydrates that are less processed and can be seen in their original form. For example: steamed/baked sweet potatoes, potatoes, pumpkins, yams, corn and other fiber-containing root starches.

Principle 2: Choose dishes that are simple to prepare. Generally speaking, foods that are grilled, steamed, boiled, or served cold have lower sugar content than foods that are fried, thickened, cooked in sweet and sour sauce, or braised.

Principle 3: Do not order fruit juice, sugary drinks or soda . Drink more lemonade and sugar-free tea provided by the store. Not only can you supplement green tea polyphenols and vitamin C, but it is also healthier.

Principle 4: Refuse alcoholic beverages. Alcoholic beverages contain a lot of sugar, and alcohol will increase the burden on the liver and affect fat metabolism.

Principle 5: Eat at least 2 to 3 types of vegetables at each meal. You can order more salads, stir-fried vegetables, and vegetable soup to help improve your health.

Principle 6: Learn to share and be picky about food. Sharing meals with friends and family, especially sweets and cakes, will make for better relationships. Being smart about food choices and avoiding foods that represent refined starch: rice, noodles, dumplings, etc., is also a good way to avoid ruining your sugar-reducing diet.

(1) Buffet〔Recommendation Index〕★★★★★

The buffet has a diverse menu with plenty of choices, making it a very suitable option for those on a sugar-reducing diet.

1. Starch as staple food: give priority to brown rice/whole-grain rice or sweet potato rice, and only eat 1/2 bowl, or halve it depending on your personal appetite.

2. Vegetables: Choose 2-3 vegetables of various colors, and try to avoid vegetables that are coated, fried, or thickened.

3. Protein: You can choose palm-sized steamed/fried fish, or braised meat/tofu.

4. Soup: Choose clear soup. Kelp soup, radish soup, or seaweed egg drop soup are all good.

(2) Snack stalls (bento shops, noodle shops) [Recommendation index] ★★★☆☆

The key point of the snack stalls is to avoid staple foods such as fried rice, fried noodles, fried rice noodles, and stewed rice, and eat more blanched vegetables, braised side dishes, and clear soup.

1. Starch staple food: no noodles or rice.

2. Vegetables: Order a plate of blanched vegetables, and the first choice for braised side dishes is kelp/cold cucumber/kimchi.

3. Protein: You can cut some dried tofu/tofu skin, a braised egg, a piece of tofu, or a portion of minced meat/jellyfish skin.

4. Soup: Vegetable and tofu soup / miso soup / wonton soup / beef soup.

(3) All-you-can-eat〔Recommendation Index〕★★★★☆

In fact, because all-you-can-eat restaurants have a wide variety of dishes and seafood, you can choose and match the right sugar-reducing diet combination.

1. Starches in staple foods: Avoid refined starches such as pasta, risotto, and baked noodles.

2. Vegetables: Eat more vegetables of different colors or lettuce salads, and the amount of vegetables should be a little more than the amount of protein you estimate.

3. Protein: Seafood such as shrimp, crab, oysters, clams, scallops, or grilled steak or chicken are all cost-effective and delicious choices.

4. Soup: Choose beef broth, seafood broth, or vegetable broth, as long as it is not thick.

5. Beverages: Stay away from sugary drinks such as juice, milkshakes, and milk tea. Choose sugar-free black/green tea, herbal tea, or sugar-free sparkling water.

6. Dessert: You can eat a small portion of fresh fruits such as kiwi, blueberries, grapes, pineapple, etc. In fact, as you follow a sugar-reducing diet, you will gradually stop craving for desserts such as ice cream and cake because your body has gradually become accustomed to them. If you really want to eat it, you can share a few bites with your family and friends. Just feel satisfied.

(4) Italian/American restaurants〔Recommendation Index〕★★★☆☆

Western food is a good partner for a sugar-reducing diet, as long as you avoid pizza and pasta.

1. Starch staple food: Instead of ordering pasta and pizza, order steak. When ordering a burger, eat one less slice of the burger bun.

2. Vegetables: Lettuce salad and grilled vegetables are great sources of vegetables and you can eat more of them.

3. Protein: Main dishes such as steak, pork chops, squid, seafood, etc. are all good choices.

4. Soup: Choose beef broth, seafood broth, or vegetable broth, but avoid thick soups.

5. Drinks: Don't drink alcohol, but choose lemonade, unsweetened tea, or black coffee.

6. Desserts: Try not to eat desserts, or share a bite or two with your friends and family to try them out.

(5) Hotpot restaurant〔Recommendation index〕★★★★★

The hot pot diet is my favorite. In addition to containing a lot of vegetables, the food is directly boiled, which is healthy and less burdensome.

1. Starch as staple food: no rice, noodles, or vermicelli.

2. Vegetables: There are a lot of vegetables in the hot pot platter, so please ask the store to replace the processed meatballs and dumplings with vegetables.

3. Protein: As long as they are not processed fish balls, pork meatballs, or smoked bacon, meat slices and seafood are all good choices.

4. Soup: Choose kelp or kombu soup base. If it is shacha hotpot or spicy hotpot, do not drink the soup.

5. Dipping sauce: It is recommended to add more spices such as onions, garlic, chili peppers or mashed white radish to enhance the flavor of the sauce, and do not add thickening sauces such as shacha sauce, bean paste, or fermented tofu.

(6) Stir-fry〔Recommendation Index〕★★★★☆

Stir-fry restaurants have a wide range of choices and serve dishes quickly. You can order a lot of vegetables and meat, and as long as the cooking method is not fried, thickened, or sweet and sour, it is suitable.

1. Starch staple food: Instead of ordering white rice, fried rice, fried noodles, risotto, porridge and other staple foods, order more dishes to share.

2. Vegetables: Stir-fried water lilies, stir-fried seasonal vegetables, and lettuce salad are all good.

3. Protein: Sesame oil Matsusaka pork, garlic pork, stir-fried beef with green onions, poached chicken, and cold seafood, with a variety of choices.

4. Soups: clam soup, oyster soup, offal soup, vegetable and tofu soup, fish soup and other clear soups.

(7) Fast food〔Recommendation index〕★☆☆☆☆

It is okay to go to fast food restaurants while reducing sugar, but there are more things to pay attention to when ordering food than at other takeout restaurants, and there are also more landmines, so you must be more careful.

1. Staple starch: If you order a hamburger, it is recommended to remove at least one slice of the hamburger bun and eat the meat and vegetables inside. Don't touch the fries or potato wedges.

2. Veggies: Go with a salad or, instead of a burger, order a chicken salad.

3. Protein: Choose grilled chicken over fried chicken, or fried chicken without the skin.

4. Soup: Corn soup is not recommended, tomato and vegetable soup is preferred.

5. Beverages: Avoid cola and soda, and order sugar-free tea, black coffee or latte instead.

(8) Convenience store〔Recommendation index〕★★★★★

Convenience stores can be found everywhere and are often the most convenient choice for people who eat out. If you are careful about your food choices, you can easily reduce the amount of sugar in your diet.

1. Staple starch: Sweet potatoes and corn are great.

2. Vegetables: lettuce salad, warm salad, oden vegetables.

3. Protein: tea eggs, soft-boiled eggs, steamed eggs, dried tofu, edamame, chicken legs and chicken breasts.

4. Soups: Clear soups such as brewed kelp sprout soup, brewed miso soup, etc.

5. Beverages: unsweetened high-fiber soy milk, unsweetened tea or black coffee.

〈If you want to collect 50 low-sugar recipes that will definitely fill you up, please refer to the nutritionist’s low-sugar lifestyle suggestions〉

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