With this one trick, you can turn off the factor that causes obesity! Start the secret of slimming and anti-aging

Have you tried countless weight loss methods, but keep gaining weight again? Do you find it difficult to lose weight successfully if you have three highs and metabolic syndrome? Your weight is within the standard, but your body fat is off the charts? To solve the above problems, you might as well learn the "4321 Golden Plate" dietary principles. By developing correct eating habits, you can shut down the "factors that cause obesity" and restart your young genes!

The "4321 Golden Plate Diet Principles" emphasize adjusting the types and proportions of food in the three meals, so there is no need to prepare special ingredients. Whether you are a person who eats out or is used to cooking at home, you can successfully lose weight and reduce your body fat percentage through this method. At the same time, it can also improve annoying chronic diseases such as high blood pressure and diabetes.

Nutritionist Lin Jiajing said in her new book "One Key Move to Activate Young Genes" that to activate young genes, "subtraction is more important than addition". The key lies in: subtract 3 and add 1 to follow the "4321 Golden Plate" dietary principle.

The concept of "3 no's" is: 1. Don't eat processed foods, 2. Don't eat baked products, 3. Don't drink sugary drinks, 4. Learn to change. The so-called "1 must" refers to the "4321 Golden Plate" dietary principles!

★【One No】

Processed products are equivalent to adding drugs, which consume nutrients and accelerate the aging of the body!

Chemical additives are like drugs. They cannot stay in the body and must be metabolized by the liver and kidneys. This process will consume many nutrients needed by the body. Modern people lack the source of nutrients and do not save them, including an abnormal diet and rest schedule, or eating a lot of processed products that will consume the body's remaining nutrients. In the end, the burden on the body will become very heavy, and even accelerate the aging of the body.

Sausages and ham are first-class carcinogens and will only cause burden to the body!

It is worth noting that common cured meat products for breakfast, such as ham, hot dogs, sausages and hamburger patties, were listed as Class 1 carcinogens on the same level as cigarettes and asbestos by the World Health Organization's International Agency for Research on Cancer (IARC) in 2015, and may cause colorectal cancer. According to IARC estimates, eating 50 grams of processed meat per day will increase the risk of colorectal cancer by 18%.

Cooking meat at high temperatures will produce carcinogenic factors!

Meat or protein-rich foods are rich in amino acids. When cooked at high temperatures (above 150 degrees), the protein will decompose or denature to produce "heterocyclic amines", which are normal substances. However, the higher the temperature and the longer the heating time, the more isocyclic amines will be generated, and even highly carcinogenic polycyclic aromatic hydrocarbons (PAHs) will be produced.

★【No】

The crispier and more delicious the high-temperature baked goods are, the higher the level of poison!

Delicious processed foods contain a variety of chemical additives and toxic substances. The following are common toxins found in high-temperature fried foods and baked products:

Acrylamide: Animal experiments have confirmed that it may be carcinogenic and neurotoxic.

Under high temperature heating, the amino acids in the food react with reducing sugars to produce a Mena reaction, giving the food a special flavor and color. However, this reaction also promotes the formation of acrylamide, especially when heated above 120 degrees. Asparagines and reducing sugars contained in food will form acrylamide. This reaction is more common in high-temperature fried or baked starchy foods, such as potatoes and cereals. Coffee products may also produce acrylamide. In 1994, the World Health Organization's International Agency for Research on Cancer (IARC) classified acrylamide as a 2A-carcinogen that may cause cancer in humans.

Asparagine: Avoid buying products that are too dark in color or processed at high temperatures.

The production of "acrylamide" mainly comes from an amino acid called "asparagine", which is one of the 20 most common amino acids, but not an "essential amino acid". Once the food is heated to a high enough temperature (200 degrees), asparagine can react with reducing sugars or carbonyl groups in the food to form "acrylamide", which often appears in baked foods such as French fries, potato chips, and toast.

Therefore, the EU expert meeting concluded that consumers should pay attention to the following two points when purchasing food:

(1) For fried or grilled foods, choose golden or light yellow colors instead of brown. The darker the color, the more acrylamide it contains.

(2) Avoid coating food with powdered sugar or syrup before frying or baking.

★【Three Nos】

Quit sugar, not stop eating it!

Why not drink sugary drinks? First of all, "sugar" and "sugar" are different. Simply put, the size and complexity of molecular structures are different! "Sugar" is a type of "sugar", sugar = carbohydrate = polysaccharide, therefore, starch and cellulose in food are all "sugars". Carbohydrates are important and are an important nutrient needed by the body. So we should "quit refined sugars" rather than "cut off sugar".

Sugar will cause fat accumulation and is difficult to metabolize!

"Sugar" refers to the direct feeling of "sweetness" when eaten. Here, it means not to drink "sugar-containing" beverages. These small molecules of sugar can easily cause fluctuations in blood sugar and lead to excessive secretion of insulin. The body's tissues will become resistant and insensitive to insulin in the long term, leading to the accumulation of fat and difficulty in metabolism! In the market today, it is common to see hand-shaken beverage shops adding clear liquid syrup when mixing cold drinks, which is high fructose syrup. Corn starch is now mostly used to make high fructose syrup, which has no nutritional value at all.

Fructose is a type of alcohol that does not make you drunk, and it can easily cause chronic diseases and diabetes!

In the past, it was believed that using fructose instead of sucrose (granulated sugar, which can reduce the use of sugar at the same sweetness) could reduce calorie intake, and its glycemic index was also very low. In the past, it was believed that fructose was better in preventing and controlling diabetes. Now it has been challenged! Modern science and medical research have found that fructose is a type of alcohol that does not make you drunk (it causes fatty liver, obesity and addiction). It not only causes metabolic disorders, but is also more likely to cause chronic diseases and diabetes!

Only by eating the right "4321 Golden Plate" can you activate your youthful genes and be slim and beautiful!

The standard "4321 Golden Plate" dietary principle means that the total amount of a meal (excluding fruits) is divided into 4 equal parts. This means that 30% of it comes from plant-based ingredients. It means that 3 portions of plant-based ingredients include 2 equal portions of dark-colored vegetables and 1 equal portion of refined whole grains and roots. The last half is milk, eggs, fish, meat, edamame, black beans and soy products, and it is best to have half animal and half plant protein sources in one meal. You must have a serving of fruit after each of the three meals, and it is best to have three different kinds of fruits a day.

★【First requirement】

5 reasons why the "4321 Golden Plate" can make you look younger again!

1. High-quality protein is an important raw material for building muscle and reducing fat!

The human body needs to take in essential amino acids to produce various proteins. In particular, low-fat, high-quality protein obtained from non-processed products is an indispensable raw material for muscle growth; it is also necessary to maintain all body functions, hormones, blood cells, and organ growth and development.

2. "4321 Golden Plate" dietary principles, complete and rich in various nutrients!

Dark-colored vegetables are rich in nutrients and help metabolize fat! Dark-colored vegetables are rich in nutrients and help metabolism, fat burning, and protein synthesis. When the protein you consume is to be synthesized into muscle, it needs to be complete and rich in various nutrients, which are found in these dark vegetables. In addition, it is best to eat yellow, green and red food at every meal, and eat "phytochemicals" from fruits and vegetables to prevent inflammation and degeneration.

3. High-quality whole grains and root vegetables can make you feel full and help stabilize blood sugar!

Refined white rice and white flour have less nutritional value. If we eat these refined grains or even processed products for all three meals, it is easy to only take in calories without taking in enough nutrients. In this way, the body's waste, including excess fat and calories, cannot be metabolized. I strongly recommend using unprocessed whole grains and root vegetables such as sweet potatoes, corn, pumpkin, lotus root, and yam as a substitute. Not only are they more filling and nutritious, they also help stabilize blood sugar and provide the body with necessary energy. Because when the difference between high and low blood sugar in our body is greater, body fat is not only easier to accumulate but also not to decompose, and it is easier to activate the body's aging mechanism.

4. Fruits contain antioxidant nutrients that can help fight aging!

In addition, according to the "4321 Golden Plate" dietary principles, each of the three meals must be accompanied by a serving of fruit, and it is best if the three types are different. Fruits are rich in vitamin C, vitamin A and various minerals necessary for the human body (the most abundant is potassium. In particular, the polyphenol nutrients unique to berry fruits have extremely high antioxidant properties and are necessary anti-aging foods).

5. Make good use of natural seasonings, low in calories and delicious!

Seasonings are food cosmetics that make dishes taste better. There is no need to boil them all just to lose weight! It is recommended to adopt a "relatively healthy" concept. You can choose natural seasonings, which are low in calories, delicious and healthy. You will enjoy eating and lose weight easily. For example: natural onion, ginger, garlic, chili, white pepper salt, lemongrass salt, chili, shichimi fungus, coarse black pepper, bonito, Italian spice mix, Thai spice mix, Xinjiang spice mix, pure scallop sauce, etc.