The principle of 2 1 1 "2" is a vegetable with two punches per meal. These two fists of vegetables do not include starchy vegetables, but green vegetables. It is worth mentioning that green vegetables are the most cost-effective source of natural vitamins.

The first "1" refers to a palm-thick protein for each meal, and high-quality protein is recommended here. Such as dairy products, bean products, eggs, red lean meat, fish and shrimp, chicken breast and so on.

The second "1" refers to a fist of carbohydrates, which is what we often call the staple food. Carbohydrate is a substance that "if you eat less, you will be unhappy, and if you eat too much, you will be listless". The amount of a fist is just right.

Want to be thin, there is a very important core-less sugar or no sugar.

Maybe you think it's good to lose weight and eat more fruits. In fact, the fruit is getting sweeter and sweeter now, and the sour taste of the fruit itself is gradually disappearing. Although the taste is better, the fruit with high sugar content is harmful to the body who wants to lose weight and stay healthy.

? "Nutrition" mentioned:

The sugar in fruit is fructose, which is a kind of glycogen especially suitable for storage. So fructose will be left behind immediately after it enters the body.

What is the function of insulin? Metabolize sugar.

People have to secrete insulin, which processes sugar into glycogen and then stays in our muscles. As long as our muscles exercise and consume this glycogen, won't energy come?

However, after too much sugar enters the body, as soon as insulin is processed, glycogen will be full, and your muscles will have limited storage of glycogen.

Ordinary people's metabolism of glycogen is very limited. Without metabolism, it will accumulate in the body, so fatty liver is not because you eat too much fat, but because you consume too much sugar.

Sugar control can not only help to lose weight, but also delay aging. Anti-sugar is anti-oxidation.

If you want to know more about blood sugar, you can read the book Diet.

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But most people have limited glycogen storage. What will the extra sugar become? Into triglycerides. That is to say, things that clog our blood vessels, things that make us fat, and things that precipitate on our fatty liver do not come from the fat you eat, not from calories, but from the excessive sugar you eat. This is a deadly thing. So this book tells us that this principle is very subversive.