A famous weight loss doctor lost 12 kg by following a 2:1 reverse diet

I have a special preference for certain foods, and even feel very painful when giving up delicious foods. It turns out that it is because my "taste" has been spoiled. Once this phenomenon occurs, it will be very difficult to lose weight. Therefore, it is necessary to adjust the "sense of taste" first to help lose weight successfully. A famous Korean weight loss doctor developed the "2:1 reverse diet", emphasizing that by changing eating habits, portion size and order, one can effectively adjust the taste and lose weight.

2:1 reverse diet changes the order of meals

Park Min-soo, a famous Korean weight loss doctor, had an irregular lifestyle and high work pressure when he was 40 years old, which caused his weight to soar to 74 kilograms, and his health began to deteriorate. So, he re-examined his diet and habits and invented the "2:1 reverse diet". This method is the "2:1 reverse diet", through which his weight dropped from 74 kg to 62 kg, a total loss of 12 kg.

Dr. Park Min-soo mentioned in his new book "The 2:1 Reverse Diet" that the "2:1 Reverse Diet" does not require giving up delicious food, reducing intake, counting calories at every meal, or cutting out rice. Just by changing the order of meals, you can adjust the toxic taste of high sugar, high salt, and high calories and regain a taste that is easy to lose weight. This method is different from the traditional inverted pyramid diet. In addition to changing the intake of carbohydrates, proteins and lipids, it also pays attention to the order of meals and increases the overall intake of fiber such as vegetables and fruits.

2:1 reverse diet

The "2:1 reverse diet" requires that you eat fruit as an appetizer first, and then move on to the main meal. The recommended order of consumption is:

(1) Eat three bites of vegetables first, then three bites of meat, and finally one bite of rice.

(2) One bite of vegetable, one bite of meat, and one bite of rice.

Then, during meals, repeat the order of (1) and (2), and develop a dining order of eating low-GI vegetables and meat first, and then eating high-GI carbohydrates. This will avoid large fluctuations in blood sugar and prevent hunger from reappearing quickly.

Reduce your overall carbohydrate intake

In summary, this method adopts a 2:1 ratio of "vegetables + meat" to "rice", which can reduce the total carbohydrate intake and prevent sugar poisoning. Also, the time ratio of "chatting" to "eating" during meals is 2:1, which can extend the meal time, avoid overeating, and relieve stress. Because stress is also a cause of obesity, so moderate relaxation is also very important.

The 2:1 reverse diet has the following five advantages:

1. Eat vegetables that can increase satiety first and reduce the overall food intake.

2 Eat more low GI foods to reduce blood sugar fluctuations and reduce the risk of diabetes.

3. Eat more fiber-rich foods to improve intestinal health.

4 Chew your food more, for example, eat vegetables that require a long time to chew first to slow down your eating speed.

5. This dining order can make you realize the importance of health when eating.