Why do we get fat

Chapter 33 Appendix Sugar-Free Diet Weight Loss Guidance
Published by the Lifestyle Medicine Clinic at Duke University Medical Center
Our diet diet concentrates the nutrients that the body needs and eliminates the food that the body does not need.In other words, limit carbohydrates.In order to achieve the best results in weight loss, the total daily intake of carbohydrates needs to be controlled within 20 grams.With this advice, your diet should consist of specialized foods and drinks.If you buy processed foods, read labels carefully: Meat and dairy products should have between 1 and 2 grams of sugar (often labeled as carbohydrates on food labels), and vegetables should have less than 5 grams.All foods can be microwaved, baked, boiled, sautéed, sautéed, roasted, fried (be careful not to be coated with flour, breadcrumbs or cornmeal), or grilled over an open flame.

Weight Loss Diet Basics
daily essential food.

Raw vegetables for salads:
200 grams a day.Includes arugula, bok choy, cabbage (all types), beets, shallots, lettuce, beet greens, mustard greens, radishes, lettuce (all types), celery, spinach, radicchio, carrots, green onions, and watercress.

Deli Vegetables:

100 grams a day.Includes artichokes, asparagus, broccoli, cabbage, cauliflower, celery, cucumbers, eggplant, green beans, cowpeas, leeks, mushrooms, okra, onions, bell peppers, squash, shallots, snow peas, alfalfa, zucchini, tomatoes, rhubarb, lentils , lettuce, etc.

Gravy Consomme:

200 grams a day for sodium supplementation.However, if you are suffering from cardiovascular disease and have a requirement to strictly limit sodium intake, please follow your doctor's advice.

When you are hungry, you can choose the following foods.

meat:

Beef (including beef patties and steaks), pork, ham (ungreased), bacon, lamb, or other meats.When consuming processed meat products (sausage, salami or hot dogs), pay attention to food labels, and the sugar content should be around 1 gram per serving.

poultry:

Chicken, turkey, duck, or other poultry.

Seafood:
Any fish, including tuna, salmon, catfish, bass, shrimp, scallops, crab and lobster.

Eggs:

All eggs, no special restrictions.

Foods that are allowed but in limited quantities.

cheese:

Up to 115 grams a day.Almost any cheese is fine, but avoid processed cheeses such as American-style soft sliced ​​cheese.Check food labels for less than 1 gram of sugar per serving.

cream:

Up to 4 scoops a day.

Olives (black or green):
Up to 6 a day.

avocado:

Up to half a day.

Lemon Juice:
Up to 4 scoops a day.

soy sauce:

Up to 4 scoops a day.Check food labels for low-salt types of soy sauce.

Kimchi (sugar-free):
Up to 2 servings a day.

snack:

Meat rinds, sausage slices, meat rolls, etc.Sugary snacks, such as potato chips, fried noodles, corn sticks, fried beans, etc. are prohibited.

There is no need to avoid the fats contained in the above foods.

There is no need to deliberately limit the portion, but it should be slightly full.

carbohydrate
In our weight loss diet, there are no table sugars (single sugars) and no starches (complex sugars).The only carbohydrates that are encouraged are nutrient-dense, fiber-rich vegetables.

Edible sugar is a single sugar and should be avoided, such as white sugar, brown sugar, sucrose, honey, maple syrup, glucose, fructose syrup, corn syrup, as well as beer (including barley malt), milk (including lactose), fruit yogurt , Juices And Fruits.

Starches are complex sugars that should also be avoided, such as grains, rice, flour, cornmeal, bread, pasta, muffins, biscuits, and starchy vegetables such as kidney beans, carrots, corn, peas, and potatoes.

fat
We do not limit fat.We recommend using healthy vegetable oils like olive oil and peanut oil for cooking, but avoid margarine and other hydrogenated vegetable oils that contain trans fats.

An ideal salad dressing is homemade vinaigrette, with the desired lemon juice and dressing.Blue cheese, ranch cheese, Caesar cheese, and Italian cheese are also acceptable, as long as their labels say they have less than 1 to 2 grams of carbohydrates per serving.Avoid "light" types of sauces, as these typically contain more carbohydrates.Cracked eggs, bacon, and/or grated cheese can also be added to salads.

In general, adding fat is important because they taste good and tend to fill you up.Therefore, when eating meat or poultry, you can also eat the fat and skin with which they are served; as long as the skin is free of breadcrumbs.Don't try to go on a low fat diet!

Sweetener

If you're craving something sweet, choose sugar-free sweeteners.Such as sucralose, aspartame, stevia and saccharin.However, foods containing sugar alcohols, such as sorbitol and maltitol, are best chosen with caution, as research has shown that sugar alcohols can occasionally cause indigestion.

Drink
The best drink is water.Mineral water is also good.

Caffeinated beverages can also be drunk, but avoid excessive.Some obese people find that their caffeine intake will conflict with weight loss and blood sugar control. Therefore, drink up to 3 cups of coffee a day, preferably clear coffee, and can also be flavored with sweeteners and cream.Tea and caffeinated soda are also acceptable beverages.

Alcohol is prohibited on this diet.With the weight loss and the establishment of a good dietary pattern, low-carbohydrate alcoholic beverages may also be added to this recipe in an appropriate amount and in a timely manner.

Weight
Eat when you are hungry, stop when you are full.

The basic principle of this diet is to follow "eat on demand" -- that is, eat when you're hungry and stop eating when you're full.

Learn to listen to your body's signals. A low-sugar diet has a natural appetite-reducing effect, which naturally makes you eat less and less.So don't be compelled to eat it all just because you see it on your plate.But don't go hungry either!
Stop trying to count calories and enjoy losing weight without starving or cravings.

important hint
To emphasize, the following foods cannot be included in this recipe: sugar, bread, grains, foods containing flour, fruit, fruit juice, honey, whole or skim milk, yogurt, instant soups, dairy substitutes (such as non-fat powder), ketchup, sugary condiments, and sugary hors d'oeuvres.

Beware of so-called "fat-free" or "light" processed foods, which are often high in sugar.Be wary of so-called "sugar-free" pastries, which often still contain milk and grains.

How to read sugar content on food labels
Pay attention to calories, total sugar, and dietary fiber content.Subtract the amount of dietary fiber from the total amount of sugar (called carbohydrates on food labels) to get the net sugar content.

Please don't worry about the calories and fat content on food labels.

The net sugar content in vegetables should be less than 5 grams, and the net sugar content in meat or seasonings should be less than 1 gram.

The ingredient list cannot be ignored either.Avoid anything containing sugar or starch in the first five items in the ingredient list.

(End of this chapter)