1. Sugar prohibition: it means to reduce the intake of "free sugar" as much as possible and control the total amount of digestible carbohydrate foods.

2. Emphasize balance and moderation instead of simply giving up certain foods.

3. If you want to practice the real anti-sugar and anti-aging diet for a long time, you must have the idea of "every bite counts".

4. There are three main forms of carbohydrates in food: dietary fiber, starch and free sugar.

5. The 2 1 1 plate rule of low-sugar diet: divide the plate into 4 portions, of which 2 portions are composed of non-starch vegetables, 1 portion is protein food, and the other 1 portion is cereals and potatoes.

6. The staple food revolution:

Step 1: gradually give up the dependence on sweetness.

Step 2: Reduce the excessive dependence on the taste of starch.

7. The order of eating is very important:

? Eat vegetables without digestible carbohydrates first.

? Then eat protein and fatty food.

? Finally, eat foods rich in carbohydrates.

8.567 Ways to improve satiety and prolong digestion time:

? 5 minutes of satiety needs to be made up entirely of non-starch vegetables.

? You need protein food when you are 6 minutes full.

? You can eat cereal and potatoes when you are 7 minutes full.

9. The purpose of fasting interval is to deliberately leave your body a long time to empty when you eat a balanced and full meal (don't eat too much), so as to calm your metabolism, instead of just starving your body.

10. Science that makes you eat happily.