Lose 25 kg in 1 year! Diabetes doctors strongly recommend low-sugar lunch boxes, 5 tips to lose weight

People who are too obese are prone to diabetes, and some people with diabetes find it painful to lose weight. The ups and downs of the disease are also closely related to obesity. A well-known Japanese diabetes specialist shared his experience as a person who has experienced it, sharing his secret of losing 25 kilograms in one year through a "reduced sugar diet" and recommending homemade reduced-sugar lunch boxes!

Moderate weight loss can improve blood sugar, blood pressure, and blood fat

It is very important for diabetic patients to lose weight safely! According to the 2014 American Diabetes Association (ADA) diabetes diagnosis and treatment standard guidelines, overweight or obese type 2 diabetes patients should reduce their calorie intake and adopt a healthy diet to promote weight loss. Moderate weight loss can improve blood sugar, blood pressure, and blood lipids, and this effect is more significant in patients with early diabetes.

Kazuki Omura, a specialist physician at the Japan Diabetes Society, said that due to irregular eating habits, stress, lack of exercise and other factors, he had gained more than 20kg compared to his school days, and now weighs as much as 95kg! As a diabetes specialist who guides patients to improve their lifestyle habits, he immediately felt a sense of crisis. So, I decided to seriously implement the "reduced sugar diet", and after one year, I successfully lost 25kg. Until now, I still maintain my ideal weight and have never gained weight again.

Dr. Kazuki Omura wrote in his new book "222 Delicious Sugar-Reduced Dishes That Won't Make You Starve: Personal Testimonials from a Diabetes Specialist, Lose 25kg in 1 Year!" 》 states that the secret to losing weight by following a "reduced sugar diet" has four major principles:

❶ Calories not reduced:

Even if you limit sugar intake, you still need to eat until you are full, so you are not reducing calories. Just be careful not to eat too much.

❷Eat three meals a day:

Maintaining a regular eating habit is important. If you eat less or skip a meal, you are more likely to increase your intake of snacks.

❸Eat more leafy vegetables, blueback fish, and red meat:

Although the focus is on low sugar, foods high in fat should not be chosen. Leafy vegetables are preferred, and root vegetables should not be chosen.

❹Intake of high-quality fats:

Avoid saturated fatty acids and try to take α-linolenic acid and DHA. Unsaturated fatty acids such as EPA and oleic acid.

Moderate weight loss can improve blood sugar, blood pressure, and blood lipids, and this effect is more significant in patients with early stages of diabetes.

In a reduced-sugar diet, the intake of vitamins and minerals is essential.

In addition, he also shared that he mainly eats salad in the morning and evening, and relies on low-sugar lunch boxes for lunch to lose weight. The reduced-sugar bento is filled with protein such as meat, fish, eggs, etc., as well as vegetable dishes, so even if the staple food is removed, the portion is still sufficient. Even if you eat more, you will lose weight unknowingly because of the reduction in sugar.

【5 tips for reducing sugar in lunch】:

●1. The sugar intake standard for a reduced-sugar lunch box that is most effective in achieving weight loss is 20g. However, if you want to focus on losing weight, you might as well control the sugar intake to less than 5g of weight loss plan.

●2. The basic principle is to have protein such as meat or fish as the main dish, add 2 to 3 vegetables, and then add side dishes to fill in the gaps.

●3. Reduced-sugar bento is easy to make, just remove the staple food and fill it with plenty of dishes. But one thing you should pay special attention to is that the dishes should be balanced. The best combination is to have a reduced-sugar protein main course of meat or fish and pair it with 2-3 vegetables.

●4. The colors should also evenly cover the five colors of red, yellow, green, white and black.

●5. Next, fill the gaps with low-sugar side dishes such as boiled eggs and cheese.

Reduced sugar lunch box. (Photo provided by Taiwan Dongfan Publishing House)

In a sugar-reducing diet, vitamin and mineral intake is essential

The diet of reduced-sugar bento is mainly composed of proteins such as meat, fish, eggs, tofu, etc. It is also very important to have a balanced intake of vegetables and seaweed. The intake of vitamins and minerals is also essential in a reduced-sugar diet.

In addition, it is best to choose meat with less fat, such as leg meat, tenderloin, chicken fillet or chicken breast. For seafood, choose blue-back fish such as mackerel and sardines to get high-quality fats. It’s okay to treat yourself to a steak once in a while. In addition, since a low-sugar diet can easily cause constipation, you should drink at least 2 liters of water a day. Water is a must, of course, but if you can have soup with every meal, you will feel even more satisfied.

Key points for reducing sugar in lunch box ingredients. (Photo provided by Taiwan Dongfan Publishing House)

Seafood is low in calories, high in protein and low in fat, and is suitable for weight loss diets.

For example, seafood is low in calories, high in protein, low in fat, and low in sugar, so it has many benefits when it comes to losing weight. White fish such as cod and sea bream, as well as red meat such as tuna, are low in fat, so they are highly recommended. As for blue-back fish such as mackerel and horse mackerel, they are also recommended because they contain high-quality oils and rich DHA and EPA. Shrimp, squid, octopus and shellfish are low in sugar and are very suitable for consumption when losing weight.

Meat is essential for sugar-free lunches because it contains almost no sugar.

In addition, meat is an indispensable ingredient in reduced-sugar bento because its sugar content is almost zero. Being able to eat your fill and feel satisfied is the greatest charm. However, eating only high-fat meat is not good from a health perspective, so you should still exercise moderation. It is recommended to choose chicken fillets and chicken breast for chicken, and leg meat or tenderloin for pork and beef, which will have a more significant weight loss effect. As for lamb, it is rich in carnitine, which helps burn fat, so it is also suitable to be included in lunch boxes.