This method is my own design of sugar diet menu, please call it "Nata version of sugar diet".

According to the Japanese nutritionist Renwei Aso's suggested 60g of sugar a day control method, every day to control the sugar intake of about 60g, with the most simple and convenient way to prepare, combination of ingredients and a slight change, designed to meet the busy people like me (such as post-partum mothers, office workers, etc.) can easily prepare the menu.

Think about it, if eating this way can make you really burn fat and lose weight quickly, (the point is that this method is so healthy) why don't you try it? I'm not sure why I didn't try it! The first thing you need to do is to get your hands on a new pair of shoes or boots, and then you'll be able to get your hands on a new pair of shoes or boots, and then you'll be able to get your hands on a new pair of shoes or boots!

After my personal experiment, I really feel the fat loss from the appearance, and in addition to the weight body fat are down, my spirit and skin are better, even if because of the child often do not have enough sleep, but still feel a great change in the body.

Without further ado, let's get straight to the point of why it works. I've made public my weight loss results and the video of today's weigh-in, as well as the menu that we all care about the most, so let's witness it for ourselves.

My sugar diet program started on 11/1 this year, and I've been wanting to lose weight since I gave birth to my baby planet in April, but I was breastfeeding until the end of October, so I didn't have to do any dieting at all during that time.

First of all, let's start with a brief explanation of my basic information! I have just given birth to the second planetary sister of the postpartum "belly" female "Nata Chen", you can directly call me Nata on good. My height is 164 centimeters and I am 35 years old.

The day before the birth of the measurement of weight is 77kg, after the birth of the month is 70kg, breastfeeding six months, natural from 70 → 62kg, that is to say, to return to pregnant two before the weight of about 62kg, before the implementation of the implementation of the sugar diet, that is, 10/31 when I measured the body weight is 61.25kg, even if it is 61kg (body fat 32%).

According to "Nata's version of sugar diet", I lost 2kg in the first week, 1kg in the second week, and 1kg in the third week, so the total **** is 4kg (28% body fat).

Reasons to Lose Weight

I remember when I had my second child and went home for a month, Wade saw my huge belly when I was changing clothes, and said, "Hey, why is it still so big after you've given birth? I burst into tears and didn't talk to him for days. He later explained that he had no intention of making such a casual remark, but I felt that I had just worked so hard to give birth to my child and you were examining my figure? That's just cruel! I think it's hard enough for a woman to give birth to a child, but I'm sorry to hear you say that.

Later, in order to breastfeed and give the child sufficient nutrition, so I put aside the weight loss, but I always remember to lose weight, because I have two children's plan has been achieved, and it seems to be impossible not to lose weight. Of course, the main thing is that I really want to be thin, because to go shopping what ZARA, MANGO, H&M, I often put one after another to try on the clothes hang back.

The fat lady period can only wear some loose T-shirts or have three-dimensional cut shirt cover, some clothes pick big size wear and not good, that feeling is really bad, based on this life no matter how want to thin once, I want to see their own thin look, I really hope that someday I can also be in the fitting room to let out a big smile.

In addition, at the end of October, Wade made a bet with me that if I lost more weight than when I first met him ten years ago, (I was 52kg) he would give me a Saint Laurent bag. (Later, he changed the gift, because I'm not very good at carrying designer bags, and asked someone to reward me with a trip to an upscale buffet along the way, so stay tuned ← I'm going to take the practical route)

The post-partum slimming goal is now out in the open! How to go from 61kg before weight loss to 50kg, the target total **** to lose 11kg, this is the most difficult challenge for me since childhood, it is hard to lose weight, fat can not lose weight, I want to lose weight? I want to lose weight? I want to lose weight? I want to lose weight? I want to lose weight? I want to be thin? I want to be thin.

This is not yet reduced sugar diet before, October to Tainan when playing shot, see this arm and fat waist wide belly is obviously fat!

I've been on a diet all my life since junior high school (bad modeling don't learn from me), and I've lost weight more times than I can count, dieting, wrapping tape, a lot of exercise ...... and so on, all kinds of methods I've tried, and I've never once lost weight satisfactorily. Even if I lost some weight, I quickly gained it back, anyway, I never really lost any weight. I'm not sure if I've ever had a good time, but I'm sure I've had a good time, and I'm sure I've had a good time.

In fact, when I was young and dieting for a few days, I didn't feel happy when I lost one or two kilograms of weight, because I later realized that it was a "fake thin" to lose water, and I didn't even get rid of the oil, okay? This is the first time I've ever seen a person with a high level of health and fitness, and I've never seen a person with a high level of health and fitness, and I've never seen anything like it. Simply put, as long as the basal metabolism becomes low, a casual meal will immediately put on weight, and even more fat. This time, I vowed to lose weight first and foremost because I've never tried to cut back on sugar before.

What is sugar?

Sugar refers to carbohydrates in addition to dietary fiber in addition to the material, the vast majority of food in the sugar, not only candy, fruit, rice, bread, cake. Many people think that reducing sugar is to eat less starch and fruit, in fact, is not entirely correct. In fact, green vegetables, milk and other foods that people do not think of containing sugar also have sugar.

The World Health Organization (WHO) recommends that each person's daily intake of sugar, converted to a day or even no more than 30g it! So the 60g of sugar a day that we take control of is not at all a special restriction or diet, and in fact can be seen as a health diet in line with the modern diet.

Eating at least 50g?100g of sugar a day can provide enough glucose for the brain and nerve cells to maintain the efficiency of respiration in the cellular mitochondria and avoid ketoacidosis! Sugar in the body every day to consume, fat naturally never ranked (to be eliminated) in the ranks. After eating sugar will be converted into subcutaneous fat or visceral fat in three days, so residual in the body, always eating too much sugar so that will be thin only have ghosts!

It's a good idea to choose to reduce the sugar to lose weight because it's important to know the key to slimming down: "The sugar in your body has to be metabolized before you can consume the fat". The first thing you need to do is to get your hands on a pair of shoes and boots!

It's not easy to see how this can work, so don't think you'll be able to reduce your calorie intake, but if you don't have a good handle on the amount of sugar you're eating every day, you'll be able to get a lot out of your calorie intake.

It is this principle of reducing sugar that has attracted me so much, that I can't even eat in the past, so I'm going to try to find out what's going on this time! The way I control my sugar reduction is to limit my sugar to 20g per meal, and no more than 60g per day, which you can also call the 60g sugar restriction diet.

11/1 I weighed 61.25kg before I lost weight (I swear!).

The date LINE gave Wade the bragging rights was 11/3, at which point it was 59.95, so let's round it up to 60kg!

It was a bit of a shock!

Weight loss is like this, once you start to have significant results, the confidence will be incredibly strong, never seen before confidence from my body began to light up! I'm not sure if you're going to be able to get a good look at this, but I'm sure you're going to be able to get a good look at this.

The first week I started eating the Sugar Diet on 11/1, I lost 2kg in one week, and it was a very sensational fat loss, so I was able to get rid of a lot of my post-partum belly!

The same pants than a comparison, this year in August to participate in the WMF new product release that is not yet before the weight loss, this pants wear really x taut, especially from the waist to the hips are gouging the explosion of tight, the implementation of the sugar reduction diet for a week, it is actually? After a week on the sugar diet, it's actually loosened up. It's loosened up? Yay! Wade is badass and says it's supposed to be stretching me out of shape! Nonsense. They were always tight before the diet, okay? This is really bad when you compare it to the photos!

To add, this was taken by a photographer in August, and I wanted to cry after seeing my photos on that day. I looked like a fat woman in every photo, and I didn't want to buy any clothes at all during that time, because when you're obese, you don't look good in any pretty clothes, and you're only more frustrated after trying them on.

After 2 weeks of eating "Natta's version of the sugar diet", I lost 1kg, the oil in my stomach was less, and my arms were obviously fattening up, and the original serious butterfly sleeves shrunk a lot, although the big relaxation is still a pile of oil in there, but it really does have to be eliminated!

After three weeks of eating sugar-reducing meals, 11/23 today, I lost another 1kg, and now I am 57kg.

My weight went from 61 to 57kg, and I lost 4kg in just three weeks. Just by changing the way I eat, I've lost so much weight, and my body fat has dropped from 32% at the beginning to about 28% now.

This is not the irony of the obvious consumption of fat!

Just look at the photo is not enough, come on, Natachan I personally actual amount once to show you, please see VCR.

Slim is slim! Although there are still a few kilograms waiting for me, but at the beginning of the thinning effect, thinning confidence, I believe I will be able to!

2017/6 update is 54kg run to Japan and the United States to eat, lose weight interrupted half a month, and come back to no regain weight!

2017/8?September update is 52kg although still can not find time to exercise more, the same weight loss.

A year and a half of sugar reduction, currently 51kg, although not much time to exercise (at most occasionally walk), only low sugar diet to do control, body fat still all the way from 32% → 23.5%, than 17 years ago when I was in the university, but also thin.

Said a bunch, many people must knock the bowl knock to all to break! (In the end, whether to publish the menu ah you?) The main attraction is that the menu is so simple that some of the ingredients can be put together and eaten straight away!

But it's still important to pay attention to the preparation guidelines and suggestions, and as long as you follow the instructions in these food demonstrations, and even add a little exercise, you'll be able to lose more weight than I did!

Recommended reading: ten minutes of fast food, a bowl of high-fiber, low-calorie super satisfied

Necessary tools: food scale

If you want to accurately control the sugar then buy a scale! Mine is a very simple one, I bought it at a hardware store as far as I can remember, and I use it a lot for bread and all kinds of cooking, it works really well.

Also have some fresh mushrooms (Honoki, white, enoki, etc.) and boxed tender tofu slabs (not genetically modified) on hand.

Processing:

1. Cut and wash the cauliflower at once, boil it in boiling water or steam it for 3 minutes, drain it and let it cool down, then refrigerate it.

2. Chicken breasts rubbed with a thin layer of salt, a little wine and marinated and refrigerated.

3. Boil the eggs for 3 days' worth of breakfast at a time and refrigerate.

4. Choose canned tuna that is boiled. But these can be stocked in the fridge beforehand, so you can take them out and eat them or add them to your dishes when you want to eat them. The reason for not making too much at one time is that it's best to eat the food while it's still fresh. While I'm not opposed to making one-off meals, my personal preference is to eat fresh, easy-to-prepare food!

Look at the nutritional labeling for "carbohydrates" and not just calories!

Sugar is not just sugar, it's carbohydrates. The more you eat, the less you will be able to metabolize the sugar and the more you will be able to metabolize the fat. You're right!

So if you want to lose weight, you must pay attention to the amount of sugar intake, rice, noodles, root food (groundnut, pumpkin, potato, etc.), bread, candy, cookies, cakes, processed seasonings, fruits, fruit juices, beverages and so on, are high sugar food; the other is regarded as a low amount of seafood, seaweed, eggs, vegetables and other foods also have sugar Oh! It's just that the amount of sugar is on the low side.

Unexpectedly, fresh milk and coffee, even without adding a drop of sugar, still have sugar and can be consumed, but please be careful. For example, I like to drink hot lattes, black tea milk, etc. Although I drink no sugar, a cup of 200ml or so of unsweetened black tea latte has almost 10g of sugar, and almost all the sugar comes from fresh milk.

It's okay to drink, it's okay to drink, and it's okay to eat things that are a little bit sweet, but please try to eat less and eat less, because it's important to know that sugar intake is not the only thing that can make you fat, but also that too much sugar can have a negative impact on your mental health, your mood, your ability to focus, your ability to get rid of cardiovascular disease, your ability to get rid of cancer, and so on, and that's why you should be less likely to eat it.

Like I just implemented a few days, I obviously feel better, you know, after giving birth to a child, I often sleep less than a few hours to get up, and reduce sugar even let the past often early in the morning mental health of me to become energized, it is really amazing!

In short, what we need to do now is to eat less sugar, not no sugar. Limiting the amount of sugar in a meal to 20g is establishing a good sugar control law for yourself, try it, it really does make a difference, as long as you do.

Drink more water

Drink at least 2,000ml of water a day, not just tea or coffee or juice! I usually drink my first glass of water right after I wake up and brush my teeth, I drink a glass of water before my meal, and I find time to drink it after my meal and at work.

Please don't suddenly think about it, it's not hard to drink 2000ml all day long, and don't give yourself the excuse that you're too busy to drink, even if you don't want to lose weight, it's for the good of the body, and more water is good for the metabolism!

Calculate the basal metabolic rate

The basal metabolic rate is the minimum number of calories that the body will consume if it is not doing anything. To calculate this, you need to know how many calories you need to eat at least once a day.

Calculation:

BMR (male) = (13.7 x weight (kg)) + (5.0 x height (cm)) - (6.8 x age) + 66 BMR (female) = (9.6 x weight (kg)) + (1.8 x height (cm)) - (4.7 x age) + 655

This is the first time I've seen the BMR in a computer.

Laziness hand calculation can be directly click this page to calculate

Like I now need at least 1300 calories every day, no matter how I want to reduce sugar can be, but eat into the calories must reach my personal basal metabolic rate. If you've been eating less than your basal metabolism for a long time, your body will think you don't need to keep your basal metabolism low, and once it's low, you'll gain weight if you eat more than your basal metabolism!

Exercise can be an effective way to boost your baseline metabolic rate, and in addition to dietary control, it's very encouraging to make sure you're moving more, so you can boost your BMR and believe that you won't be able to get back on your feet.

The next two days are directly related to the "Natta version of the sugar diet" menu example for your reference. But before I share, I want to tell you, my recipe in the weighing part of the scale must be boiled before weighing, weighing the timing is to put the inedible stems, stem, shells, seeds and other parts of the removal of weighing, and then do not worry about cooking after the ingredients shrinkage of the light this thing, this is normal!

If you're cooking for multiple people at once, and you're afraid that you won't be able to divide the food accurately enough, please remember one major principle: except for the starch, which needs to be weighed carefully, the rest of the food can be differentiated by the naked eye, because meat, seafood, and vegetables don't have a high sugar content, so you won't have to worry about eating some of them accidentally.

Breakfast Demonstration 2:

Bread: 40g 18.2gs Scrambled Eggs: 50g (= 1 egg) 0.8gs Pan Fried Chicken Breast: 100g 0gs Olive Oil: 10ml 0gs Black Coffee without Sugar: 1 cup (250ml) 0.8gs ※Vegetable Clear Chicken Soup: 1 Bowl 1gs

Total ***Approximately 20.8g sugar, 400 calories

Steps to make chicken ham and tender chicken breasts:

Step 1: Bring 1,500ml of water to a boil, then remove from the heat and immediately add 300g of chicken breasts (marinated for 24 hours with 4g of salt). Cover the pot with a lid.

Step 2: Remove the chicken breasts from the pot until the water has cooled down completely, and you'll have slices of chicken and ham that you can eat straight away.

You can seal and refrigerate the whole thing, and before you eat it, take out the slices and dry-fry them on low heat on both sides.

This chicken and ham recipe also allows you to make a pot of vegetable and chicken soup that you can drink all day long!

※But please note that onions and carrots are high in sugar, so if you decide to drink all the vegetables in this soup and eat the ingredients, you don't need to eat other fruits and vegetables!

Reduced sugar breakfast fast with step:

Although the most convenient way to reduce sugar is to eat less starch (rice, bread, roots or delicate pastry food), eat less fruit, such as Japan's Nishiwaki Shunji doctor's sugar break advocate, I hope that we eat every day, the total amount of sugar is not more than 10g, please do not eat as much as possible, starch and fruit, etc. Foods such as food and drink are also very important. But what we have to do is just "limit" sugar, not "cut" sugar, any food can be eaten, just pay attention to the sugar and intake of portions.

My approach is to eat starch for breakfast and lunch, but as long as you want to eat it, you have to limit it.

Fruits are high in sugar, but you can't afford not to get vitamin C. How do you do that? It is recommended that you choose a meal to eat about a kiwi fruit, (about the size of a clenched fist) breakfast can eat 20g of bread + boiled egg 1 + boiled chicken breast 1 slice (about the size of a palm spread) + sugar-free soybean milk (250 ml), which is a very basic method of reducing the sugar, if you want to be more lazy a little bit on the eat this way.

Eat like this for a limited-sugar lunch

Chinese Food Demo 1

Box of Tender Tofu: 300g 3.6gs Sliced Steamed Chicken Breast: 100g (shredded) 0gs Tomato: 200g 6.2gs Boiled Cauliflower: 200g 5gs Soy Sauce. : 30ml 4.4gs Olive Oil: 10ml 0gs

Total*** About 19.2g sugar, 456 calories

Directions: Arrange all the ingredients, drizzle with soy sauce and olive oil and you are ready to eat it, it's a wabi-sabi salad.

Chinese Food Demonstration 2

Brown rice (or white rice): 20g 8gs Chicken Breast (pan seared with 10ml of olive oil): 100g 0gs Steamed Tomato: 150g 5gs Steamed Cauliflower: 200g 5gs Poached Tuna 1/3 can: 60g 0.7gs Vegetable Clear Chicken Soup 1 bowl: 1gs

Total **** about 19.7g sugar, 450 calories

※Previously, you can also refer to this method, the rice part from the family's leftovers to save a little bit of the next day to use, or cooked beforehand, weighed, packaged and frozen; feel the trouble of it, then switch to 20g of bread instead of.

Quick and easy way to prepare a Chinese meal with limited sugar:

1 sliced pan-fried or boiled chicken breast, 1 portion of cauliflower, 1 portion of sliced tomato, 1 portion of bread or rice.

If you're tired of chicken breasts, you can switch to a portion of poached tuna (about 1/2 can), which is also delicious sautéed with garlic, or a portion of the same weight of sautéed pork or beef slices, simply seasoned with salt and pepper.

Dark green vegetables such as cauliflower, bok choy, rapeseed, and groundnut leaves are the main vegetables, which are lower in sugar, and cabbage and Chinese cabbage are good for one or two bites at a time if you want to eat them because they are high in sugar.