A Detailed Explanation of the German, Indian, French, and Japanese Diet Methods: From Indian Vegetarianism to the Philosophy of Enjoying Food in France
Indian diet
In India, many people are vegetarians due to physiological and religious reasons, so you rarely see obese vegetarians. However, vegetarian diets are not a nutritionally balanced way to lose weight.
Because they don't eat meat, many people consume large amounts of sugar and oil to meet their physiological needs, but this leads to a lack of protein and minerals, which is actually very dangerous.
If you want to follow the example of a vegetarian diet, you cannot completely give up eating meat when there are no alternative foods available.
However, a vegetarian diet can indeed help you lose weight.
Basic Rules:
Eat 2-3 fruits a day
I eat salads with every meal, along with seasonal vegetables cooked with vinegar.
Eat bean seasonings and seaweed at the same time.
Eat fresh vegetables every day
Vegetables can be cooked in a pressure cooker, and should be eaten at least once a day (don't forget to drink some of the vegetable broth).
Grains are included in every meal.
Avoid eating whole-wheat bread for breakfast, as too much fiber can interfere with mineral absorption.
It's best to eat refined grain products.
Foods to eat every day
Yogurt, sour cream, cheese.
Seaweed is rich in vitamins and minerals.
Nuts, such as peanuts and sunflower seeds, contain 600 calories per 100 grams. They are also rich in vitamins and minerals.
Plenty of water, preferably mineral water and tea.
Eggs, at least 3 times a week.
Nutrition experts advise that a vegetarian diet can easily lead to anemia, so check if you are anemic before starting a weight loss plan, as a purely vegetarian diet can worsen your anemia. If necessary, you can take iron supplements.
Alternatively, the following balance can be achieved:
To compensate for eating 100 grams less meat, you should eat 100 grams of bread + 40 grams of cheese, or 120 grams of rice + 40 grams of lentils.
In fact, being vegetarian is the biggest challenge to achieving a balanced diet. You must ensure that you get enough protein and minerals without eating meat.
French diet
The French approach to weight loss is quite unconventional: you don't need to focus on how many calories you consume, but you must fully engage with how you feel inside.
French weight loss expert Jean Philippe says: The best way to lose weight is to enjoy food, rather than eating with guilt.
Basic Rules:
In the past, when you ate, you would definitely mentally go through the food: chocolate was a red light, no way; cheese was a yellow light, be careful; steamed carrots were a green light, you could eat as much as you wanted.
Scientists call this kind of stimulation "cognitive restraint".
The new weight loss method helps you break this perception and rebuild your love-hate relationship with food.
1. Relax before eating.
Once you're seated at the table, take a deep breath and clear your mind for five minutes.
It will help you focus on experiencing the feeling of the meal.
2. Recognize the shortcomings of your body type.
Write down your shortcomings and put them down on paper in a serious manner.
Facing your body shape flaws head-on can help you improve yourself.
3. Focus on tasting the food.
Every meal you eat should not only be "delicious," but also "smell delicious just thinking about it."
Focus all your energy on eating, and you'll soon escape the feeling of hunger.
4. Pay attention to your feelings.
When we eat, we usually don't pay attention to our inner feelings, so the pleasure created by delicious food escapes us.
It precisely obscures the true purpose of our eating-the inner pleasure-so we keep eating.
Unfortunately, this creates a vicious cycle, as the guilt associated with binge eating negates the potential pleasure derived from food.
If you allow yourself to eat something when you're hungry instead of suppressing your appetite, then when the hunger is relieved, you will automatically stop eating due to physiological satisfaction.
5. Don't play substitute games.
Do not refuse any food.
If you do this, then let the blacklisted foods return to your diet. Have a couple of chocolates instead of just drinking yogurt, or enjoy a hearty bowl of rice for lunch.
In reality, many foods have the same number of calories. If the calories are not reduced at all, playing this substitution game is just deceiving yourself.
Please respect your needs and stop chewing when you are satisfied.
Nutrition experts suggest that you no longer need to fight your appetite. If you want to lose weight, you should allow yourself to eat a little of everything, but in moderation.
If you've been a slave to dieting for years, this method might not produce very good results.
However, it can help solidify your weight loss results.
Japanese-style weight loss method
In Japan, rice, soybeans, raw fish, and various seafood help women maintain their slim figures.
The Japanese diet can help you lose 4-5 kilograms in a month without feeling tired or weak.
"Japanese food is the healthiest and most nutritionally balanced."
Nutrition expert Mogler concluded after studying the diets of French, Canadian, and Japanese women that "Japanese women eat 50 times more fish, 17 times more rice, and 3 times more grains than Western women."
Their average daily calorie intake is 1200 calories, only half that of Western women.
However, please note that if you follow the Japanese diet for 4 weeks, you will need to supplement with trace elements iron and magnesium.
Basic Rules:
Rice instead of bread
Rice provides the energy you need for the day.
They are steamed, and no fat is added during the cooking process.
A large amount of fish and seafood
Steamed crab and salmon roe are delicious; they not only contain "good" fats but are also low in cholesterol and can nourish your brain.
soy
Soybean oil, soybean flour pastry, and soy milk are all excellent sources of protein.
Soybeans have been certified by the U.S. Food and Drug Administration for their anti-cancer effects.
mineral water
To compensate for nutritional imbalances during weight loss, you should drink at least 1.5 liters of calcium-rich mineral water every day and use it to make tea.
Reduce salt intake
Seafood contains natural salt; if you feel it's not salty enough, just add some Japanese soybean paste.
fruit
Eat two fresh fruits every day and remember to drink milk to supplement calcium.
green tea
Green tea is rich in vitamins C and E, which can help you fight aging and prevent cardiovascular disease. It is also a diuretic and detoxifying slimming drink.
Nutrition expert's advice:
The slimming principle of Japanese dieting lies in the fact that rice and high-quality protein are the main sources of calories.
Japanese cuisine is rich in vitamins. Not only do daily fruits provide abundant vitamins, but the vitamins in fish and vegetables are also well preserved during the steaming process.
Moreover, the balanced nutrition of a Japanese meal ensures that you get enough calcium.
Reasonable "nourishment" can help with weight loss
Winter tonics are a Chinese tradition, and their scientific basis is beyond doubt.
However, some people, especially women who care about their appearance, associate the word "nourishment" with obesity. This is actually a misunderstanding of winter nourishment.
First of all, the so-called "supplementation" is to replenish what is lacking, that is, to replenish deficiencies.
Obesity is not always caused by overnutrition; it can also be a sign of malnutrition.
Secondly, if supplements are taken in a reasonable manner, they will not cause obesity at all.
Some people eat all kinds of high-calorie foods to keep warm in winter, but due to lack of exercise, they gain weight after winter and then blame it all on winter tonics.
Indeed, during winter tonics, various Chinese medicinal herbs are cooked with highly nutritious foods such as chicken, duck, meat, fish, and turtle, and the latter is used to release the medicinal properties of the herbs.
However, since it is a supplement, it must be consumed in moderation; it cannot be eaten as freely as three meals a day.
In other words, it means not eating too much.
Because no matter how good the nutrition is, "you can't get fat from just one bite."
Furthermore, there are many medicinal diet prescriptions for winter nourishment, including the Eight Treasures (Angelica sinensis, Rehmannia glutinosa, Lycium barbarum, Paeonia lactiflora, Atractylodes macrocephala, Poria cocos, Jujube, Glycyrrhiza uralensis), the Four Ministers (Lotus seed, Euryale ferox, Dioscorea opposita, Poria cocos), the Four Substances (Angelica sinensis, Ligusticum chuanxiong, Paeonia lactiflora, Rehmannia glutinosa), and single prescriptions (Ginseng, Angelica sinensis, Panax notoginseng, Eucommia ulmoides), etc.
However, upon closer inspection, these medicinal herbs are quite effective in weight loss and slimming.
Here are a couple of examples:
Eucommia
Eucommia bark is used as a medicinal material. In particular, when the bark is torn, rubbery white threads can be pulled out. Because it has diuretic and constipation-relieving effects, scholars at home and abroad speculate that it can be used as a weight-loss drug.
Later studies have shown that Eucommia ulmoides can promote metabolism and accelerate the consumption of energy substances in the body, thus having the effects of anti-aging, lipid reduction, and weight loss.
Health supplements such as Eucommia tea and Eucommia wine have this effect.
Goji berries
The fruit is called wolfberry, and the root is called lycium bark; both can be used in medicine. The tender leaves of wolfberry can be cooked as a vegetable.
Goji berries are bitter, sweet, and neutral in nature, and are non-toxic.
Modern pharmaceutical and clinical research shows that wolfberries contain a variety of amino acids, betaine, carotene, physalin, vitamins B₁, B₂, and C, nicotinic acid, physalin, calcium, phosphorus, iron, etc.
It has functions such as promoting growth, lowering blood sugar, lowering blood lipids, regulating nerve activity, promoting liver cell regeneration, and enhancing immunity, and is helpful in treating senile hypertension, hyperlipidemia, arteriosclerosis, diabetes, etc.
Folk practices have shown that wolfberry tea has the effects of prolonging life, promoting a lighter body, and slowing down aging.
Euryale ferox
It can also be used for weight loss and beauty.
Euryale ferox, also known as foxnut, water gorgon fruit, and gorgon bud, is an annual herbaceous plant of the Nymphaeaceae family, which grows in some marshes and lakes in my country.
Nutritional studies have shown that fox nuts contain a large number of components that are extremely beneficial to the human body, such as protein, calcium, phosphorus, iron, fat, starch, vitamins B₁, B₂, and C, crude fiber, and carotene.
B vitamins can burn fat, and dietary fiber can help with fat reduction and bowel movements.
According to traditional Chinese medicine, fox nuts are neutral in nature and sweet and astringent in taste, and enter the spleen, kidney, and stomach meridians.
The Compendium of Materia Medica states: "Euryale ferox can quench thirst and benefit the kidneys, and treat urinary incontinence, seminal emission, leukorrhea, and vaginal discharge."
The Shennong's Classic of Materia Medica lists foxnut as a superior tonic, saying: "Foxnut nourishes the middle, benefits essence and qi, strengthens will, makes the ears and eyes sharp, and long-term consumption makes the body light and not hungry, and makes one resistant to aging."
According to the "Zunsheng Bajian", take 500 grams each of fox nuts, honeysuckle stems and leaves, and dried lotus root, steam them in a pot until cooked, then dry them in the sun and grind them into powder.
Take 10 grams before each meal, mixed with warm water, for slimming and beauty benefits.