Can reducing sugar help you lose fat? Eat like this at a low-sugar table!

Using a low-sugar diet to lose weight is the most ideal way to lose weight because it neither makes it easy to gain weight again nor lose muscle. Here's how a reduced-sugar diet works and how the protein in chicken breast works in a reduced-sugar diet.

Excess sugar is the cause of obesity

All sweet foods, including sugar, as well as carbohydrates such as rice, bread, and noodles, except for dietary fiber, are sugars. We normally consume sugar when we eat, which is broken down into glucose in the body and converted into calories. However, the pancreas secretes the hormone insulin, which converts the sugar that would otherwise be used as calories for the body into body fat, which is accumulated in the body. This is the main cause of obesity.

How reducing sugar can reduce fat

Once you develop a reduced-sugar diet, the fat in your body will replace sugar and be converted into calories for your body to use, thus helping to burn fat. In addition to being broken down into "fatty acids" and becoming a source of energy for muscles, fat is also converted into substances called "ketone bodies" in the liver, which become a source of energy for organs throughout the body, including the brain. By reducing sugar and activating the metabolism of synthetic ketone bodies, a physique that can convert fat into calories is created, which is called the "ketogenic diet weight loss method." The characteristic is that it changes metabolism and prevents weight gain.

Protein is very important when reducing sugar and losing weight!

When reducing sugar intake, fatty acids and ketone bodies become the main sources of energy, and at the same time a process called "glucogenic reaction" is initiated to produce the most basic carbohydrates needed by the body. The main source of materials is amino acids obtained by breaking down muscles. Therefore, when reducing sugar intake to lose weight, you must ensure that you consume protein to avoid losing muscle.

Once the muscle mass decreases, the basal metabolism will decrease, making it easy to gain weight. Eating more chicken breast can effectively absorb protein without losing muscle. It can only reduce fat and is a very healthy way to lose weight. Also, fat is an important source of energy when reducing sugar intake. Please do not just focus on calories, but consume more high-quality fats (especially Omega-3 fatty acids).

Towards the basic concepts of the ketogenic diet

Active food intake

． Protein: Daily intake: 1.2-1.6g/1kg body weight.

． Dietary fiber.

． Minerals (potassium, calcium, magnesium, zinc, etc.).

． Omega-3 fatty acids.

Foods to avoid

． Sugar: less than 20g per meal (less than 60g per day).

※Ingredients with a sugar content below 10% (meat, fish, leafy vegetables, nuts, etc.) can be ignored.

This article is from the book "Low-sugar Table Fat-reducing Fast-slimming Chicken Dishes: 57 standing dishes, lunch dishes, time-saving dishes, delicious and non-repetitive weight loss recipes" by Happiness Culture