Ricky (nutritionist) What is a low-sugar diet? Why can you lose weight effectively? It is not an exaggeration to say that hypoglycemic diet is the most humanized way to lose weight, because it can satisfy the appetite and is suitable for people who eat. It is often said that you can't lose weight if you don't have enough to eat. If you can't eat the basal metabolic rate, you will really lose weight. However, the hypoglycemic diet can not only make you full, but also has many food choices and simple implementation methods, avoiding the physical discomfort caused by eating too much refined starch. In this section, I will meet a good friend who can lose weight and reduce blood sugar! Why should we cut and cut sugar? The diet with too much refined starch causes the pancreas to continuously secrete insulin in order to balance blood sugar, which leads to excessive insulin production and low blood sugar, which leads to hypoglycemia. The physiological phenomenon is that you are hungry, in a trance, and want to eat more sugar. For a long time, the body secretes a lot of insulin, which makes the food you eat tend to be synthetic, making it more difficult to decompose fat. Even if you eat less, it is not easy to lose weight. Knowing the problems caused by excessive intake of refined starch and sugar, you may think, what are the benefits of reducing sugar? Can you live without carbohydrates? In fact, the diet of reducing sugar is not much different from the usual diet, but it can make you full and eat the food you want, and the threshold is low, which is also suitable for people who eat! The most important thing to lose weight and fat is satiety. Many weight loss methods actually work hard on satiety. For example, some drinks advocate containing some fiber to make you feel full, and drinking more water before meals also increases satiety. Reducing blood sugar and losing weight method is full of satiety because it relatively reduces sugar and increases the intake of protein and oil! Reducing sugar to satisfy appetite When it comes to losing weight, people think of self-discipline and feel that many foods can't be eaten or touched. The advantage of hypoglycemic diet is that almost any food can be eaten, because the reduction of starch intake does not mean complete prohibition. The reduced calorie gap is just filled by protein and oil, which means that your meat is not limited to chicken breast, but also chicken legs, beef and other foods, so you can eat almost anything. (Editor's recommendation: Middle-aged "belly" women want to reduce sugar: body fat drops 10%, and they don't gain weight for 2 years! ) Reducing sugar is suitable for eating out. Eating out often meets foods with high oil and sugar. As long as you ask the store to eat less oil, eat half starch and one portion of meat, you can simply reduce the sugar diet. If you don't need to reduce sugar, but use boiled meals to lose weight, it is difficult for restaurants and food stalls outside to meet your needs. Beginners can also learn hypoglycemic diet, which is suitable for everyone. In principle, as long as you eat less starch than usual, you will reduce sugar. From the standpoint of dietitian, would you suggest reducing the sugar intake from 55% to 20% of the total calories? 40%, which means lowering blood sugar, so it's not difficult. In practice, you can eat starch without touching it or only once, which is very simple and easy for beginners to get started. How to reduce sugar and lose weight? Ricky shows you that the diet of reducing blood sugar is actually simpler than you think, so don't think too complicated. Especially for beginners, please don't be too strict, step by step. Control total calories and reduce carbohydrates. Almost all foods contain calories, and only a few foods are extremely low in calories. The three main nutrients that make up calories are protein, fat and carbohydrate. To reduce fat, we must first control calories. Therefore, first of all, we should reduce the intake of carbohydrates and relatively improve other nutrients, otherwise it will only reduce fat in a very low-calorie way, which is meaningless. Ricky (nutritionist) What is a low-sugar diet? Why can you lose weight effectively? It is not an exaggeration to say that hypoglycemic diet is the most humanized way to lose weight, because it can satisfy the appetite and is suitable for people who eat. It is often said that you can't lose weight if you don't have enough to eat. If you can't eat the basal metabolic rate, you will really lose weight. However, the hypoglycemic diet can not only make you full, but also has many food choices and simple implementation methods, avoiding the physical discomfort caused by eating too much refined starch. In this section, I will meet a good friend who can lose weight and reduce blood sugar! Why should we cut and cut sugar? The diet with too much refined starch causes the pancreas to continuously secrete insulin in order to balance blood sugar, which leads to excessive insulin production and low blood sugar, which leads to hypoglycemia. The physiological phenomenon is that you are hungry, in a trance, and want to eat more sugar. For a long time, the body secretes a lot of insulin, which makes the food you eat tend to be synthetic, making it more difficult to decompose fat. Even if you eat less, it is not easy to lose weight. Knowing the problems caused by excessive intake of refined starch and sugar, you may think, what are the benefits of reducing sugar? Can you live without carbohydrates? In fact, the diet of reducing sugar is not much different from the usual diet, but it can make you full and eat the food you want, and the threshold is low, which is also suitable for people who eat! The most important thing to lose weight and fat is satiety. Many weight loss methods actually work hard on satiety. For example, some drinks advocate containing some fiber to make you feel full, and drinking more water before meals also increases satiety. Reducing blood sugar and losing weight method is full of satiety because it relatively reduces sugar and increases the intake of protein and oil! Reducing sugar to satisfy appetite When it comes to losing weight, people think of self-discipline and feel that many foods can't be eaten or touched. The advantage of hypoglycemic diet is that almost any food can be eaten, because the reduction of starch intake does not mean complete prohibition. The reduced calorie gap is just filled by protein and oil, which means that your meat is not limited to chicken breast, but also chicken legs, beef and other foods, so you can eat almost anything. (Editor's recommendation: Middle-aged "belly" women want to reduce sugar: body fat drops 10%, and they will not gain weight within 2 years! ) Reducing sugar is suitable for eating out. Eating out often meets foods with high oil and sugar. As long as you ask the store to eat less oil, eat half starch and one portion of meat, you can simply reduce the sugar diet. If you don't need to reduce sugar, but use boiled meals to lose weight, it is difficult for restaurants and food stalls outside to meet your needs. Beginners can also learn hypoglycemic diet, which is suitable for everyone. In principle, as long as you eat less starch than usual, you will reduce sugar. From the standpoint of dietitian, would you suggest reducing the sugar intake from 55% to 20% of the total calories? 40%, which means lowering blood sugar, so it's not difficult. In practice, you can eat starch without touching it or only once, which is very simple and easy for beginners to get started. How to reduce sugar and lose weight? Ricky shows you that the diet of reducing blood sugar is actually simpler than you think, so don't think too complicated. Especially for beginners, please don't be too strict, step by step. Control total calories and reduce carbohydrates. Almost all foods contain calories, and only a few foods are extremely low in calories. The three main nutrients that make up calories are protein, fat and carbohydrate. To reduce fat, we must first control calories. Therefore, first of all, we should reduce the intake of carbohydrates and relatively improve other nutrients, otherwise it will only reduce fat in a very low-calorie way, which is meaningless. Sugary foods include whole grains, fruits and milk, and other food types contain no or little carbohydrate. Take notes according to these three common foods and try to avoid or choose one of the three meals. Other edible species include beans, fish, eggs, meat, vegetables, oils and nuts. (Editor's recommendation: The diet menu is open! Eat fast food on the 2 nd to reduce body fat) application) nutritionist demonstrates hypoglycemic! Tell me how to operate my low-sugar diet. Reducing sugar is most suitable for intermittent fasting. I usually go on an empty stomach at 16: 8 or 18: 6, about 6? Eight hours is the time to eat, and I won't eat at other times. Because I don't like to eat all the time and I like to eat big meals, I usually eat two meals. It is especially suitable for light fasting with high success rate. As long as you control the calories and nutrients, no matter how many meals you eat at mealtimes. Editor's recommendation: Is there an upper limit for protein intake per meal? Doctor: This is the best way to increase muscle efficiency. ) I usually have my first meal at 1 pm and finish my second meal before 9 pm. The food selection is carried out according to the previous principles, reducing carbohydrates and allocating quotas to beans, fish, eggs, meat, vegetables, nuts and oils. In fact, referring to my implementation example, you will find that reducing sugar is very simple. Reduce the amount of starch you usually eat, eat 1.5 times more protein than usual, pay attention to the types of vegetables, and finally eat starch, which can be easily achieved. A nutritionist's demonstration of reducing sugar and not eating for a day, taken from "Body fat drops by 20%!" "Reduce sugar, eat fast and lose weight//Ricky (nutritionist)/Sancai