In the era of consumerism, fitness meal replacement and even fake meat have become popular products, dazzling consumers who lose weight. They gained a lot of pounds last year, and they didn't wear clothes before. (Sadly) Only recently did they really start to lose weight. In order not to be cut off, they began to learn some theoretical knowledge for guidance. The popular ketogenic diet, fast food and 168 are all good ways to lose weight. Although I have heard of the longevity of reducing sugar, I know nothing about its principle. I want to lose weight in the right way and finally stay healthy.
On the other hand, I have seen a Douban 8.7 movie, A Movie about Sugar. You can search if you are interested. In order to tell children the dangers of sugar, a father ate 40 spoonfuls of sugar every day for 60 days. It is about the harm of sugar to the body. How is the high-sugar diet culture rampant? Damon visited Pulitzer Prize-winning writer Michael Moss. This writer has a book-Salt, Sugar and Fat: How Food Giants Manipulate Us. His works discuss how food company giants make the public addicted to their products.
This fascinating new flavor soda is "Dr. Pepper", and its sales at that time were second only to Pepsi and Coca-Cola.
In the 1970s, Howard found that people like foods with high sugar content, but once they passed a certain critical point, their liking would decline.
It is puzzling that sugar is so harmful to human body, but its transaction value in the world still reaches 50 billion dollars! On the 45th day of the experiment, Damon decided to pursue the truth. As it turns out, the suppression of the truth began in the late 1970s, when the US government was conducting its first investigation on the safety of sugar.
In order to calm public opinion, the American Sugar Association launched a campaign to ensure that their products were not vilified. They manipulate the evidence, confuse the audience, and use all means to separate sugar from various metabolic diseases.
They paid off scientists and published a report through a publishing house-"Let Scientists Eliminate People's Fear of Sugar".
Also published a document in the magazine-"Sugar in Human Diet", which looks very formal, and there is no evidence that it was bought by a sugar company.
25,000 copies of this document were made by the sugar company. In the end, the crime of sugar was exempted, which was recognized by people all over the world, and the sugar industry continued to operate in full swing.
? Damon then visited a scientist who supported the harmless theory of sugar.
Scientists believe that the problem is not the composition of healthy food, but the intake. Any food, as long as the intake is too high, will affect health.
A week later, Damon saw a seminar on fructose and sweet drinks on the Internet. Their keynote speaker was The Scientist. His conclusion is clear and perfectly illustrates the relationship between fructose and heart disease.
After watching this documentary, I want to read the book "Life of Reducing Glucose" more.
This book mainly talks about the correct understanding of reducing sugar, why reducing sugar can make you thin, and gives suggestions on reducing sugar and three meals for people who lose weight to varying degrees, and gives specific recipes. Because the author is Japanese, the specific recipes given are mainly based on Japanese eating habits, but they are also of great reference significance.
1.) Why can reducing sugar make people thin and healthy?
Reducing sugar refers to reducing the intake of sugar or substances that can immediately raise blood sugar in the body. The principle is that our body has a switch to control our weight. Insulin breaks down the ingested sugar into glucose in the body, which leads to an increase in blood sugar. At this time, insulin comes out to play a role, and the recovered glucose is transported to all parts of the body for energy supply, and the excess is converted into fat storage.
Therefore, the higher the sugar content in the diet, the faster the sugar rises and the faster the insulin secretion, which leads to a sharp drop in blood sugar. People will feel hungry, and will form an endless cycle of eating too much and getting hungry soon, so there is? People who eat too much sugar are relatively easy to get fat.
Therefore, reducing sugar can control blood sugar, that is, control insulin secretion without ups and downs, so the body is not easy to accumulate fat and will be healthier at the same time.
2). How to identify the sugar in life? How to scientifically reduce blood sugar?
? After knowing the theoretical basis of hypoglycemic, how to correct hypoglycemic? Sugar is everywhere, except sweets, fruits and vegetables (potatoes, sweet potatoes, waxy corn, yams, pumpkins, etc. ) There are even cooked vegetables. We can generally think that carbohydrates are carbohydrates, and eating carbohydrates is "drinking sugar".
Specific operation of reducing sugar: Low-carbon water mainly contains fat and protein. There are three references below. The intensity is from weak to strong, which can be adjusted according to your own specific situation. Don't be too neurotic, adjust your eating habits, eat more vegetables and meat, eat well, and change from carbohydrates to carbohydrates as side dishes.
Diet order: vegetables, meat, staple food.
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Some people will feel unhappy if they don't eat staple food, so try to eat less and gradually start to reduce. After all, being happy is good for losing weight and health. You can try snacks and change them to the following ones.
3). Possible problems in the process of reducing sugar.
1 decreased metabolism.
In the process of lowering blood sugar, metabolism may decrease. Dr. Tang gave some relevant advice, and I am slowly practicing it.
Can reducing sugar lead to muscle loss? The body has no energy?
? Reducing sugar is not just about reducing sugar intake. Most people think they are doing "subtraction", but they are actually doing "addition". Meat, eggs, fish and bean products must be ingested in large quantities to ensure body energy. Reducing sugar will not reduce muscle, but will increase muscle.
? Protein required by human body is about 1.5 times of body weight (kg).
3 Will the brain go on strike due to insufficient sugar? The body will lack energy?
? The energy of human body comes not only from sugar (glucose), but also from fatty acids obtained by fat decomposition, which will be transformed into "ketone bodies" in the liver, and the energy supply efficiency is 1.25 times that of sugar. So eat more high-quality fat, of course, not too much, endless consumption will definitely cause fat accumulation.
Will it rebound if sugar is not reduced?
? Reducing sugar is a healthy lifestyle and needs to be adhered to all the time. Some people can eat sugar properly in order to lose weight. Of course, if they eat more sugar once in a while, don't give up. If they persist, they will certainly achieve the results they want.
Personal practice and experience:
I think the most useful principle of Fast Food is the principle of 168. Whenever you have breakfast, you should eat three meals within 8 hours, and skip meals for the rest 16 hours, so that your body can transform from sugar to fat. So combining the principle of reducing sugar
My schedule is as follows:
Eat:
Try to choose dishes with simple cooking methods. I eat in the canteen, and the conditions are limited. I try to choose cold dishes. Cooking is too oily. I will rinse it with water before eating. After all, the oil in the canteen is not high-quality fat. At first, I was not used to it. I don't think I can eat anything. In fact, I changed my mind later and found that there were many things to eat. I'm glad to be able to eat meat with a big mouth. I will eat hamburgers, but I will eat pig's trotters instead of pigskin. Anyway, I can eat all kinds of pure natural high-quality fat and vegetables.
sports
I don't exercise every day, but as long as the exercise reaches a certain intensity and lasts for more than half an hour, my heart rate will remain at a medium-high level. I really don't like running and occasionally jump rope, but I prefer playing badminton, which is accompanied by people. In short, I personally have never experienced the pleasure of releasing a lot of dopamine after exercise. I just think that my body will become lighter after exercise, so I want to exercise for health, so interest is the most important. I hope everyone can choose their favorite sports and stick to it. Let's go ?
The following are my three meals for reference only.
Breakfast: milk, oats, eggs (very convenient)
Lunch: Eat vegetables first, a chicken leg (whatever meat you have) and a bowl of soup (I'll eat soup first, and I'll be hungry if I can't eat any other afternoon).
Dinner: The same principle as lunch.
? At present, I have lost 4 pounds in two weeks, and occasionally eat carbohydrates, but rarely, and will gradually improve. Finally, I hope everyone can become beautiful and thin, come on!
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