Lose 10 kg in 3 months! 5 tips for the 777 diet to help you lose weight healthily

There are hundreds of ways to lose weight. I found that whether it is cutting out sugar, ketosis, or the Akin diet (note: only eating meat and fat, completely cutting out sugar), etc., there is only one main principle, which is to control sugar intake. This is currently the most effective way. The main reason is that we have too many opportunities to get sugar in our daily lives. As long as we effectively control the intake, we can get significant results.

However, we often overlook the important role that sugars play in the body's metabolism. If the concentration is too low, it is inevitable that we will overcorrect and this can easily lead to side effects in the long run. Therefore, I developed the 777 sugar reduction diet: 70 grams of sugar per day, eat until 70% full at every meal, and a cycle of seven days. When practicing the 777 diet, there are five key points to pay attention to:

1. 70 grams of sugar per day: All "sugar" is strictly prohibited. Complex sugars should be the main source of satiety and fiber every day. 70 grams of sugar can include 2 to 3 servings of vegetables (about 200 grams to 300 grams) and about 4 servings of original whole grains (Note: whole grains contain more fiber. If you eat the same amount of white rice, the calories will naturally be less). For example, you can eat a small sweet potato (110 grams) + half a bowl of rice every day, and then choose 2 to 3 kinds of green vegetables, or about one and a half bowls of boiled mushrooms.

2. Eat until you are 70% full at every meal: Follow the principle of consuming food in its original state at every meal, enjoy the deliciousness of food in the simplest way, and eat elegantly without overeating. For me, being 70% full means that I feel slightly full but can still eat half of the food I have eaten. In short, it is recommended that everyone feel it well and grasp the feeling of fullness and hunger.

3. Cook the ingredients with less oil: such as boiling, mixing cold dishes, frying over low heat, and baking at low temperature.

4. When taking protein, refer to the Mediterranean diet: Generally speaking, the Mediterranean diet is currently recognized as the most effective diet for preventing cardiovascular disease. The key to this type of diet is to control the frequency of eating high-protein foods, that is, dairy products, fish, and seafood are used as the main protein every day, poultry (chicken) is eaten once a week, and red meat (pork, beef, lamb) is eaten once a month.

5. Seven days as a cycle: After following this principle for 6 consecutive days, you can take a day off and indulge yourself by eating a higher amount of sugar. However, you still need to pay attention to food choices that are mainly in their original state (do not over-process or over-cook).

If you follow this principle for three months, you can lose about 10 kilograms of weight and effectively control your blood sugar and blood pressure. Grasping the 777 dietary principles can not only achieve the goal of regulating internal metabolism and external body shaping in a relatively easy and simple way, but it is also less likely to produce side effects. There is no need to go hungry or resist cravings, which can naturally reduce the risk of gaining weight again.

Health Knowledge Supply Station

●What is the difference between "sugar" and "sugar"?

"Sugar" usually tastes sweet, and "sugar" is the general name for all sugar-producing foods, that is, "carbohydrates". According to their molecular structure, they can be divided into fiber, polysaccharides, oligosaccharides, disaccharides, and monosaccharides. They do not necessarily taste sweet, such as rice and noodles.

Whether you eat "sugar" or consume it directly, glucose will be produced after digestion and absorption. This increased glucose must be regulated through precise insulin secretion to maintain blood sugar within a slight fluctuation between 70 mg/dL and 130 mg/dL.

If you want to prevent obesity, diabetes, and even cancer, fiber-rich polysaccharides such as vegetables and whole grains are healthier choices. At the same time, you should also reduce the intake of refined sugars. Whether it is candy, fruit juice, or dessert, this type of sugar will be quickly absorbed, increasing the load of insulin secretion, making it easy to consume too many calories and cause weight loss.

This article is from the book "777 Diet to Reduce Sugar, High Blood Pressure, High Blood Pressure and High Blood Pressure: This is how a gluttonous nutritionist eats to stay away from diabetes, high blood pressure, and cardiovascular disease, and all physical examination numbers are normal" by Dashi Culture.