Half-sugar cut to lose weight without any restrictions - you can eat rice, noodles, and toast

People who want to lose weight often have a myth: "As long as I completely stop eating staple foods and give up sugar, I will lose weight quickly." In fact, this idea is only half right, because if you completely forgo eating staple foods, it will accumulate stress and cannot be sustained for long. A well-known Japanese gastroenterologist recommends a half-sugar-free diet of "reducing sugar intake by half", which allows you to enjoy delicious food while easily losing weight!

What is the "half sugar" diet? To put it simply, it is a "half-sugar diet" that means "reducing the amount of staple food by half." For rice, it is half a bowl, for toast it is half a slice, and for noodles it is half the amount; and for other side dishes, such as meat, fish, vegetables, etc., there is no limit on the amount.

Sugar is mainly found in carbohydrates

Japanese gastroenterologist Kijuro Nomura said in his new book "Half-cut Sugar, Lose 9 Kilograms in 1 Year" that there is no need to restrict your diet when losing weight. You can eat rice, noodles, and toast. It can also reduce fat, lower blood sugar, and prevent diabetes.

Before understanding how to do a "semi-sugar-free diet", you need to first understand the relationship between the source of sugar and blood sugar. Sugar is mainly found in carbohydrates, such as rice, noodles, bread, etc. When carbohydrates are absorbed by the human body, they are converted into two major categories: dietary fiber and sugar. Among them, dietary fiber will be excreted from the body after passing through the large and small intestines; while sugars will be broken down into glucose, absorbed by the blood, and become blood sugar.

Blood sugar is the reason why people gain weight

Blood sugar is the main source of energy for the human body, but too much blood sugar can damage blood vessels, cause abnormal insulin secretion, and lead to diabetes. In addition, excess blood sugar will be converted into triglycerides and stored in the body as body fat. In other words, blood sugar is what makes people fat.

Why does excess blood sugar get converted into triglycerides? Because triglycerides are produced by insulin, it provides the glycerol needed for triglyceride fats, increasing the amount of triglyceride stored. However, only blood sugar (sugar) can promote the secretion of insulin; therefore, as long as blood sugar is controlled and sugar intake is reduced, the secretion of insulin can be reduced, thereby avoiding the formation of large amounts of triglycerides and preventing obesity.

To start a semi-sugar-free diet, first learn to imitate the appearance of staple foods

Sugar is mainly found in carbohydrates, such as rice, noodles and bread. It is very difficult to completely give up these staple foods. According to the method designed by Dr. Bernstein, a pioneer of sugar-restricted diet therapy in the United States, the so-called "half-sugar fast" does not mean a complete prohibition of sugar intake, but controlling the sugar intake of a meal to half of the average, approximately 20g to 40g.

When you want to advance from "partial sugar elimination" to "complete sugar elimination", please be sure to keep in mind the principle of "imitating the appearance of staple foods". What is “imitating the appearance of staple food”? In short, it means making low-sugar ingredients into the shape and texture of "rice" and "noodles". In this way, when we chew and enjoy them, we can deceive our brains into thinking we are "eating" to eliminate the pressure of "wanting to eat", allowing us to go on a sugar-free life for a long time and happily, gradually integrating it into our lives without any pressure and losing weight easily.

The following demonstrates how to make good use of ingredients to make three "alternative staple foods" so that everyone can feel satisfied with "fullness" both physically and mentally:

1. Replace rice:

There are two types of "rice substitutes". One is "chicken rice" which is made by cutting chicken breast into rice-sized pieces and then dry-frying and stir-frying it until cooked; the other is "konjac rice" which is made by boiling konjac shreds in water and then chopping them into small pieces. In order to be eaten with common side dishes, neither of these two rice substitutes requires any additional seasoning.

Therefore, you can use it as a substitute for rice to create a variety of rice dishes, such as curry rice, rice bowl, fried rice, etc. When using seasonings for these dishes, special attention should be paid to the sugar content.

2. Alternative bread:

If you are a person who likes to eat bread, this chapter also specially includes three kinds of "alternative breads", which are made of fried tofu, frozen tofu, bean dregs, etc., and contain no sugar at all, so that everyone can enjoy bread during the period of sugar fasting.

3. Alternative noodles:

As long as you follow the "imitation appearance principle" of replacing rice, whether you use long strips of ingredients instead, such as enoki mushrooms, konjac shreds, bean sprouts, etc.; or cut white radish, fish cakes, and bean curd into thin shapes, you can easily make delicious and sugar-free alternative noodles, allowing you to still enjoy the joy of "eating noodles" during the sugar-free period.