Because of the "three nutrients" that human beings ingest from food, only sugars (carbohydrates) can cause blood sugar to rise. "Blood sugar level" refers to the concentration of glucose in blood. After human beings eat food, only sugar will be 100% converted into blood sugar after digestion and absorption. (Recommended reading: Beware of the starch trap! "Sugar" poisoning crisis)

Protein, fat and other nutrients, even if ingested too much, will not lead to an increase in blood sugar.

In other words, as long as you eat sugary food, your blood sugar level will rise sharply.

Therefore, in order to lower the blood sugar level, the pancreas secretes insulin.

Usually, the pancreas secretes a "basic necessary amount" of insulin. However, when we ingest sugar, in order to lower the blood sugar level, the pancreas "secretes extra insulin" and becomes a large amount of insulin. A large amount of insulin secretion is a major cause of obesity.

What's going on here? Sugar ingested by human beings through food enters the blood and is converted into glucose, which is then stored in the liver or muscle in the form of liver sugar and becomes an energy source.

If it is an era when you have to work hard, the sugar you eat will be consumed and will not accumulate in your body.

However, modern people's life is convenient, and cars, trams, elevators and other tools have replaced walking. There are electrical appliances everywhere in the house, so there is not much opportunity to exercise. The absorbed sugar is inexhaustible and stored in the body. Excessive glucose promotes the secretion of insulin in large quantities, becomes neutral fat, and is absorbed by fat cells, which leads to people getting fatter and fatter.

In short, if you eat high-sugar food, your blood sugar level will rise rapidly. In order to lower your blood sugar level, you will secrete a lot of insulin, and then insulin will act as an "obesity hormone".

Inhibition of insulin secretion is the primary purpose of sugar-restricted diet, that is, "not getting fat" and achieving the effect of "slimming".

Dr. Kawabe Yasuji, the proponent of "sugar-restricted diet", believes that sugar-restricted diet has the following four advantages: (1) preventing the rapid rise of blood sugar level and inhibiting the extra secretion of obesity hormone-insulin. (2) Sugar-restricted diet will reduce the digestion and absorption of glucose, and start the gluconeogenesis (gluconeogenesis) mechanism of protein metabolite amino acid or neutral fat metabolite glycerol and glucose metabolite lactic acid stored in the liver, so it requires a lot of energy and consumes calories. (3) Because the sugar-restricted diet reduces the intake of glucose, it will burn body fat. (4) When fatty acids are decomposed in the liver, ketone bodies (generally acetone, acetoacetic acid and salicylic acid) will become more and be absorbed by the blood, and the surplus will be excreted through breathing or urine. At this time, ketone body has energy, which can promote weight loss.

In short, when you consume more energy than you consume, you will become fat, and vice versa. The mainstream diet "calorie control" has always followed this principle, reducing energy intake and increasing energy consumption through exercise. (Recommended reading: Ketogenic diet is hotly debated! Is it miraculous to reduce fat, fight cancer and treat diabetes? ) Doing so can really make you thin. Dr. Jiang said that if the calorie control method is adopted, the energy consumed is the basic metabolic energy and exercise energy of the body, as well as the heat energy generated during eating.

So we don't eat anything except exercise, because it's hard, and it's certainly not easy to lose weight. Moreover, the amount of exercise consumption is far less than expected, but strenuous exercise can not get slimming effect. Moreover, once you stop exercising, you will consume more energy than you consume, and soon you will gain weight again, even heavier than before.

Conversely, once sugar is ingested, the advantages of (1) ~ (4) all disappear. Therefore, we should always control calories, restrain energy intake, and strive to increase energy consumption to achieve the effect of slimming.

At this time, if you eat sugary food, exercise will become to inhibit the excessive secretion of insulin, an "obesity hormone", and there is no energy consumption at all. As a result, all previous efforts to lose weight were in vain. However, the "sugar-limited diet" itself has the advantage of not being fat (1), and with the blessing of three slimming conditions (2) ~ (4), you can lose weight quickly in a short time. After using the "sugar-limited diet" to lose weight greatly, if combined with exercise, physical activities will become more sensitive and exercise will be more relaxed and enjoyable because of weight loss.

When you start to implement the "sugar-restricted diet to lose weight", such a "slimming virtuous circle" mechanism begins. On the other hand, if you get fat because of eating sugary food, you will find it troublesome to exercise. In addition, stress will make your appetite stronger and make you fatter, which will lead to the start of the "vicious circle of obesity" mechanism, so you have to keep moving towards obesity.

In short, all the misfortunes lie in "excessive sugar intake".

Know the three lifestyles of "sugar-restricted diet" If you want to get rid of misfortune, please follow the three lifestyles of "sugar-restricted diet" promoted by Dr. Jiang. 1. Super sugar-limited diet does not consume staple food for breakfast, lunch and evening meals, mainly side dishes, and sugar intake should be controlled throughout the day. Therefore, the blood sugar level will not rise, and insulin will not be secreted extra. Intake of fat can improve metabolism, promote fat burning in the body, successfully achieve the effect of slimming and prevent lifestyle diseases. When you want to follow the "sugar-restricted diet", you will definitely lose weight by following this "super sugar-restricted diet" for the first three weeks. After losing weight successfully, switch to "standard sugar-restricted diet" or "micro-sugar-restricted diet" to maintain normal weight.

2. Standard sugar-restricted diet, no staple food for two meals a day, and dinner must be served. If you eat high-sugar food for dinner, because you won't exercise after dinner and go to bed directly, your brain and muscles will stop exercising and your blood sugar level will not drop easily. In this way, a large amount of insulin is secreted and cannot be consumed, which will be converted into fat accumulation. Another breakfast or lunch without staple food. (Recommended reading: Burning fat or muscle? Exercise alone is easy to produce ketone, and the electrolyte in diet is insufficient! )

3. Micro-sugar restriction method eats staple food twice a day, and only the method of not eating staple food for dinner that is easy to get fat. Because breakfast and lunch maintain the usual eating pattern, it will be easier to implement and easy to last, but you must be mentally prepared, and you can't achieve the ideal weight loss effect in a short time. However, because it is relaxed and stress-free, it can last for a long time. If you lose a little weight every month, you can still achieve amazing results for half a year.

Considering your living environment, working style and eating style, choose the most suitable and persistent method from the above three "sugar-restricted diets".

Chunguang Publishing: Don't eat staple food, lose six kilograms a week and authorize reprint.