In the era of consumerism, body-building meal replacement and even fake meat have become popular products, which dazzles consumers who lose weight. Last year, they gained a lot of pounds and could not 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 about the life of reducing sugar, I have no idea about its principle. I want to lose weight in the right way and finally stay healthy.
On the other hand, I have seen a film of Douban 8.7 before, "A Film about Sugar". If you are interested, you can search it. In order to tell children the dangers of sugar, a father ate 40 spoonfuls of sugar every day for 60 days. It talks about the harm of sugar to the body, and how the high-sugar diet culture is rampant? Damon visited Michael Moss, a Pulitzer Prize-winning writer. 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 food with high sugar content, but once a certain critical point is passed, their love will decline.
It is puzzling that sugar is so harmful to human body, but its trading value in the world still reaches 50 billion dollars! On the 45th day of the experiment, Damon decided to pursue the truth. It turns out that the suppression of the truth began in the late 1970s, when the US government was conducting the 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 the publishing house-"Let scientists eliminate people's fear of sugar".
Also published a document in the journal-"Sugar in Human Diet", which looks very formal, and there is no evidence that it was bought by sugar companies.
25,000 copies of this document were made by the sugar company. In the end, the crime of sugar was exempted, and this result was recognized by people all over the world, and the sugar industry continued to operate in full swing.
? Damon went on to visit a scientist who supported the theory of sugar harmlessness.
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 symposium on fructose and sweet drinks on the Internet, and their keynote speaker was the scientist. His conclusion is clear, perfectly clarifying the relationship between fructose and heart disease.
After watching this documentary, it makes me want to read this book "Reducing Sugar Life" more.
This book mainly talks about the correct understanding of reducing sugar, why reducing sugar can make you thinner, and gives suggestions on reducing sugar and three meals for people who lose weight in different 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 weight. Insulin breaks down the intake of sugar into glucose in the body, causing blood sugar to rise. At this time, insulin comes out to play a role, and the recovered glucose is transported to all parts of the body for energy, and the excess is converted into fat for storage.
Therefore, the higher the sugar content in the diet, the faster the sugar rise and the faster the insulin secretion, which leads to a sharp drop in blood sugar. People will feel hungry, and they will form an endless cycle of eating more and being hungry quickly, so some? People who eat too much sugar are relatively easy to get fat.
Therefore, reducing sugar can control blood sugar, that is, control the secretion of insulin, and it will not rise and fall, so the body will not accumulate fat easily, and it will be healthier at the same time.
2). How to identify the sugar in life? How to scientifically reduce sugar?
? After knowing the theoretical basis of reducing sugar, how to reduce sugar correctly? Sugar is everywhere, except sweets, fruits, vegetables (potatoes, sweet potatoes, waxy corn, yams, pumpkins, etc.) and even cooked vegetables. We can generally think that carbohydrate is carbohydrate, and eating carbohydrate in a word is "drinking sugar".
The specific operation of reducing sugar: low-carbon water mainly containing 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 vegetables and meat, eat well, and change from carbohydrate to carbohydrate as a side dish.
Eating order: vegetables, meat, staple food
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Some people feel unhappy without eating staple food, so try to eat as little as possible and gradually start to reduce it. After all, being happy is good for losing weight and health. You can try snacks and replace them with the following.
3). Possible problems in the process of reducing sugar.
1 decreased metabolism
In the process of reducing sugar, metabolism may be reduced. Dr. Tang gave some relevant suggestions, which I am slowly practicing.
Can reducing sugar lead to muscle loss? The body has no energy?
? Reducing sugar not only reduces sugar intake, but most people think that they are doing "subtraction", in fact, they are doing "addition". Meat, eggs, fish and soy products must be ingested in large quantities to ensure body energy. Reducing sugar will not reduce muscle, but will increase muscle.
? The protein needed by human body is about 1.5 times of body weight (kg).
3 Will the brain go on strike if sugar is insufficient? The body will lack energy?
? The energy of human body comes not only from sugar (glucose), but also from fatty acids decomposed by fat, which will be converted into "ketone bodies" in the liver, and the energy supply efficiency is 1.25 times that of sugar. Therefore, we should eat more high-quality fat, of course, not too much, and endless consumption will definitely cause fat accumulation.
Will it rebound if you don't cut sugar?
? Reducing sugar is a healthy lifestyle that 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 occasionally, don't give up. If they continue to insist, they will definitely achieve their desired results.
Personal practice and experience:
I think the most useful principle of the book "Fast Food" is the principle of 168. No matter what time you eat breakfast, you should finish three meals within 8 hours, and skip meals for the rest 16 hours, which changes the body from sugar energy supply to fat function. So combined with 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. The cooking is too oily and I will rinse it with water before eating. After all, the oil in the canteen is not high-quality fat. At first, I didn't get used to it. I felt that I couldn't eat anything. In fact, I changed my way of thinking later and found that there were many things I could eat. I was very happy to be able to eat meat in big mouthfuls. I will eat hamburgers, but I will eat pig's trotters instead of skins. Anyway, I can eat all kinds of pure natural high-quality fat and eat all kinds of 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 stays at a medium and high level. I really don't like running, and I skip rope occasionally, but I prefer to play badminton, which is a sport with someone to accompany me. In short, personally, I really haven't experienced the pleasure of releasing a lot of dopamine after that kind of exercise. I just feel that my body will become lighter after exercise, so I want to exercise for health, so my interest is the most important. I hope everyone can choose their favorite exercise and stick to it. Come on. ?
The following are my three meals for reference only.
Breakfast: milk, oats and eggs (very convenient)
Lunch: eat vegetables first, a chicken leg (eat whatever meat you have) and a bowl of soup (I'll eat soup first, and I'll be hungry in the afternoon if I can't eat anything else)
Dinner: The same principle as lunch.
? At present, I have lost 4 pounds in two weeks, and occasionally I will eat carbohydrate, but it is rare, and I will gradually improve. Finally, I hope everyone can become beautiful and thin, come on!
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