What is a "sugar-reduced diet"? Will it reduce muscle mass? Nutritionists recommend "Six Tips to Reduce Sugar" to not only lose weight but also lower blood sugar? !

Modern people generally consume too much carbohydrates in their diet, especially those who eat out, which are usually high in carbohydrates. Excessive carbohydrates can easily cause blood sugar fluctuations, and can also cause fat accumulation in the body.

The “sugar-reducing diet” is an extension of a balanced diet, reducing the proportion of carbohydrates and increasing the proportion of protein and fat. The restrictions are not as strict as the “ketogenic diet” and are easier to implement. It has become a popular weight loss method in recent years. Diet.

What kind of diet should I use if I want to lose weight? “Reducing sugar” is relatively easy to achieve

The sugar-reduction diet is a relatively simple and easy-to-implement diet. As long as the proportion of nutrients is slightly adjusted, the effect of weight maintenance can be achieved, and it is also suitable for most people to follow for a long time.

However, many people mistakenly believe that a sugar-reducing diet is equivalent to not eating starch at all, or are afraid of eating carbohydrates. In fact, carbohydrates themselves are not sinful. They are still very important nutrients for the body, but modern people generally eat too much. .

A sugar-reducing diet involves appropriately reducing carbohydrate intake, and the resulting caloric deficit is filled with other nutrients. Therefore, it is not about eating less, but rather adjusting the proportion of each nutrient intake, making it less likely to be caused by high carbohydrate intake. Excessive fluctuations in blood sugar can cause obvious hunger, which is very helpful in controlling blood sugar and weight.

Whether you want to choose a sugar-reduction diet or intermittent fasting, as long as you follow it in the right direction, you can achieve weight loss results. You can even combine the two diets according to your own situation and needs, and add sugar reduction during the 168 fasting period to reduce your original carbohydrate intake. However, no matter which method is used, it must be based on prototype foods, and a balanced intake of various foods is the key to healthy weight loss.

The difference between “sugar” and “sugar”

“Sugar” is a monosaccharide or disaccharide with a smaller molecular structure. It generally refers to refined sugar. It tastes sweet when eaten, such as white sugar and granulated sugar. Wait, although these sugars are delicious, they are empty calories and have no nutritional value.

“Sugar” is the general term for all carbohydrates. It has a large molecular structure and includes monosaccharides, disaccharides, oligosaccharides, and polysaccharides. It also includes “sugar”. Rice, noodles, fruits, etc. are common sugar foods.

The “sugar-reduction diet” involves avoiding the intake of refined sugars, because refined sugars have a small molecular structure and are digested and absorbed quickly, which can easily cause rapid fluctuations in blood sugar. As long as you eat a small amount of refined sugar (such as fructose used in hand-cranked drinks), your carbohydrate intake will exceed the standard and should be avoided as much as possible. Choosing complex starches, such as sweet potatoes and pumpkins, can slow down the digestion and absorption of sugars in the body, further stabilize blood sugar, and achieve weight control.

How to implement a sugar reduction diet to lose weight? Nutritionist teaches 6 tips to help maintain body shape

When implementing a sugar reduction diet, it is not just about simply reducing carbohydrates. You must also consider nutritional balance and achieve the total calories required by the human body. Master the following general principles, which are very applicable whether you are on a sugar reduction diet or 168 fasting. .

1. Avoid refined sugars

Refined sugar is the food that most easily affects our insulin stability. Therefore, if you want to lose weight effectively, you must avoid consuming refined sugar as much as possible, such as sugary drinks, desserts, and processed products.

2. Eat less starch

The amount of daily staple food, such as rice, noodles, and bread, should be reduced by 20 to 40%. Instead of eating one bowl, you should eat 70% full. It is important to note that although the principle is to reduce the portion, do not skip it completely, because carbohydrates are still the easiest source of energy for the body to use. In addition, try to choose whole grains and roots as your staple food, because they contain more minerals, vitamin B complex, etc., which can help nutrient metabolism, and are also rich in dietary fiber, which can increase the feeling of satiety.

3. Eat more good protein

It is very important to supplement high-quality protein. Beans, eggs, fish, meat, etc., chicken legs, pork, beef, etc. are all good proteins. They can be taken in appropriate amounts and do not need to be limited to low-fat meat. In this way, you can eat happily even if you reduce sugar, without feeling painful due to too many restrictions.

4. Eat enough vegetables

Vegetables are low in calories and rich in nutrients such as dietary fiber. They can increase satiety. You can choose ingredients with low sugar content, such as soybean sprouts, green vegetables, green zucchini, broccoli, etc. It should be noted that some root vegetables have high starch content, such as pumpkins, potatoes, taro, etc., and must be regarded as staple foods and the portions eaten must be controlled.

Vegetables with lower sugar content

*Amount of carbohydrate/dietary fiber per 100g

5. Eat two fists of fruit a day

Most fruits are rich in carbohydrates. You must pay attention to the amount you eat. Limit the size of two fists a day. You can also choose some fruits with lower sugar content, such as cherry tomatoes, touba, passion fruit, and cantaloupe. , cantaloupe, reduce sugar intake.

Fruits with lower sugar content

*Amount of carbohydrate/dietary fiber per 100g

6. Choose good grease

Choosing a good source of fat can make your sugar reduction diet go smoothly. When reducing carbohydrates, you still need to eat enough calories. Nuts, for example, are a good source of fat and are rich in various nutrients. Choose a good cooking oil and rotate it to different types, or you can also supplement it from an appropriate amount of nuts. You need to consume at least about 15 grams (one tablespoon) a day.

Advantages of a sugar-reducing diet

1. Easy to implement

Unlike the ketogenic diet, which requires strict restrictions on the amount of carbohydrates, the sugar-reducing diet can achieve results by reducing the usual intake. It is an easier way of eating.

2. Helps to stabilize blood sugar

For people with poor blood sugar control, in addition to trying to avoid ingesting refined sugar, they can choose more low-glycemic index foods and control the total amount of carbohydrates to stabilize blood sugar control.

3. Reduce inflammation in the body

Candies, biscuits, drinks or processed products are all rich in refined sugar. Too much refined sugar will produce glycation end products in the body, causing inflammation in the body. As long as the intake is reduced, inflammation can be improved.

Disadvantages of a sugar-reducing diet

1. You need to have a basic understanding of food types

You need to have a certain degree of understanding of various types of food, such as learning to distinguish which vegetables and fruits are high in carbohydrates, and reduce the intake. If you make a mistake, it will be easy. Execution error.

2. The muscle-building effect is limited

If you want to build muscle, in addition to taking in enough protein, it is also very important to eat enough carbohydrates, because carbohydrates will promote the secretion of insulin, and insulin is an important hormone for muscle synthesis. If there is a lack of That will affect the muscle-building effect.