Six practical tips for reducing sugar intake: the "platter measurement method" and low-sugar meals that "look plentiful".
Learn these 6 tips and a low-sugar diet will be easy.
How can you avoid accidentally consuming too much sugar? How can you easily ensure a balanced diet for those who want to reduce sugar intake without spending too much time thinking and calculating? What good habits can help you stick to a low-sugar diet long-term? Learn some tips to make your low-sugar diet go more smoothly.
**A Clear and Simple "Platter Measurement Method"**
There are two key issues to consider when using a low-sugar diet for weight loss: first, the sugar and total protein content of each meal; and second, a balanced intake of various nutrients. Regarding the first issue, since sugar intake is reduced, it's essential to ensure sufficient protein intake to provide the body with energy. A person's daily protein requirement can be roughly calculated as 1.2-1.6 grams of protein per kilogram of body weight. That is, a person weighing 50 kilograms needs to consume 60-80 grams of protein daily. Regarding the second issue, besides replacing sugar with protein and fat, other nutrients such as dietary fiber, vitamins, and minerals still need to be consumed in a balanced way. These substances are abundant in vegetables, seaweed, and mushrooms.
Even if you understand the above two points, still unsure how to eat? There's a simple method: the "half-and half-and half-and-half" platter method, where protein and vegetables are equally balanced. Here's how: Prepare a large plate (about 26 cm in diameter). Fill one half with protein-rich dishes, approximately 100 grams of meat, fish, or seafood. Those who don't want to eat only meat can add a small amount of eggs or soy products. Fill the other half with leafy greens, and add a little bit of beans, seaweed, and mushrooms. This way, you can satisfy both of these conditions at once.
The more abundant the food looks, the lower its sugar content may be.
Take a look at the two menus below. Which menu do you think is more helpful for weight loss?
| Menu 1 | Menu 2 |
| --- | --- |
| 1 bowl of udon noodles (about 200g) | 1 serving of enoki mushrooms with chopped chili |
| One dish of cold bean sprout and vermicelli salad (about 60g) | One serving of tuna and asparagus salad |
| 3 small marinated sardines (about 90g) | French shrimp soup for 1 person |
| 2 small herb fish cakes (about 30g) | 1 serving of low-sugar fried chicken wings |
The first menu item appears light and small in portion, making it easy to digest and low in fat-a model of what many people consider a diet meal. However, a closer look at the sugar content of these dishes might reveal a completely different story. While this meal is low in calories, at only 542 kcal (2269 kJ), it contains a whopping 72.9 grams of sugar!
The second menu is a feast, featuring crispy and tempting fried chicken wings, seafood soup, meat salad, and refreshing side dishes-a wide variety to enjoy. Eating so much and so well might make you feel guilty if you're on a diet, right? But actually, this set meal contains only 31.3 grams of sugar, less than half that of the first set meal.
To successfully implement a low-sugar diet, you need to completely change your dietary mindset. A bland, low-fat diet is not what a low-sugar diet should follow. Let go of those preconceived notions and guilt, and start losing weight scientifically!
**Remember the order in which you pack the bento boxes, and fill even the corners!**
Eating a homemade lunch is definitely lower in sugar than eating out or supermarket food. When preparing the lunchbox, follow these steps: First, determine the amount of protein-rich foods, i.e., put in meat, fish, seafood, eggs, and soy products first, and remember the portions; then add more vegetables than protein; finally, fill the remaining space with kelp strips, seaweed, and mushrooms. This completes a low-sugar lunchbox.
For most people, eating raw vegetables might be unusual, so it's recommended to blanch them in boiling water for a minute or two before placing them in the bento box. When blanching, add a little cooking oil and salt to the boiling water. This helps lock in the color and nutrients of the vegetables and gives them a slightly salty flavor, making them palatable without additional seasoning. Stuffing the bento box with seaweed, kelp, or other similar ingredients not only makes efficient use of space but also provides the body with plenty of dietary fiber and minerals, contributing to a balanced diet and enhancing the bento's nutritional value.
If you plan to bring two lunchboxes, it's even simpler. Just put protein and vegetables in one lunchbox and you're done. When adding sauces, pay special attention to the sugar content; you can refer to the homemade low-sugar sauce recipes in this book.
**I'm used to having nuts and seafood as snacks.**
Is it okay to have a snack when you're hungry or craving something sweet? Of course, as long as you follow the principles of a low-sugar diet and choose snacks with low sugar content. It's best to choose the following foods:
**Nuts** **Squid Strips**
Different nuts have different sugar contents, but most contain between 0.1 and 0.3 grams per nut. Nuts are beneficial because they are rich in nutrients, especially unsaturated fatty acids, so even a small amount can provide a feeling of fullness and also has anti-aging effects. Avoid choosing seasoned nuts that are high in salt; it's best to choose unsalted, plain nuts.
50 grams of squid strips contain only 0.2 grams of sugar, making them a high-quality snack that is virtually sugar-free and rich in protein. However, it's also important to avoid consuming too much salt; it's best to choose low-salt squid strips.
**Dried Fish**
Dried anchovies contain almost no sugar; a large spoonful contains only 0.1 grams of sugar. They are also rich in calcium and other minerals. Calcium can relieve stress and soothe emotions, making them an ideal snack during weight loss.
**Roasted Seaweed**
Ten grams of roasted seaweed contains only 0.5 grams of sugar, and seaweed has a naturally sweet taste and is rich in minerals. It's also chewy, making it easy to feel satisfied when eating seaweed. Note that commercially available roasted seaweed may contain added soy sauce, which could significantly increase its salt content; therefore, don't eat too much at once.
Keep these low-sugar snacks on hand to combat hunger pangs and prevent indiscriminate consumption of high-sugar snacks, which could undo the benefits of a low-sugar diet. Snack intake should be limited to 50 grams per day; do not eat too many, and never use them to replace regular meals.
You can prepare a smaller container and fill it with a day's worth in advance. When eating, chew slowly and thoroughly to make it easier to feel full.
**Supplement minerals and B vitamins**
Some people find that even if they eat less rice, noodles, bread, and other carbohydrates, and more protein and vegetables, they still can't lose weight. This is actually due to an unbalanced diet; these people often lack vitamins and minerals. Fat burning requires L-carnitine, and the metabolism of this substance in the body requires the assistance of vitamins and minerals. Therefore, even if sugar intake is reduced, if the body lacks nutrients such as zinc, iron, and B vitamins, fat cannot be burned quickly.
How can you supplement your intake of minerals and B vitamins? A simple and practical method is to choose seasonings rich in minerals and B vitamins. The following seasonings can be used to prepare low-sugar diets:
**Seaweed**
Seaweed has a protein content as high as 22% to 28%, and is also rich in vitamins A and B, as well as minerals such as calcium, iron, magnesium, and iodine.
**White sesame seeds**
White sesame seeds contain six times more minerals such as calcium, magnesium, iron, zinc, and phosphorus than milk. They are also rich in dietary fiber, vitamins, and folic acid.
**Black Sesame**
Black sesame seeds have similar nutritional components to white sesame seeds. Their outer skin contains a polyphenolic substance called anthocyanin, which has anti-aging and beautifying effects.
**Dried Shrimp**
Shrimp shells are particularly rich in calcium, which helps accelerate the body's metabolism and promote fat burning. The chitin they contain also helps with detoxification.
**Shiitake mushroom powder**
Shiitake mushroom powder is easy to make at home. Simply put dried shiitake mushrooms into a blender and grind them into powder using the dry grinding function. As a seasoning, it can not only add flavor to a low-sugar diet, but also supplement calcium and vitamin D, and prevent osteoporosis.
**Bonito flakes**
Bonito flakes have a protein content of over 40%, making them a high-quality protein source. They are also rich in various minerals such as potassium, calcium, magnesium, iron, and phosphorus, and have a very delicious flavor.
**Not drinking the broth can significantly reduce sugar intake.**
Besides soups, it is not recommended to drink the broth from other dishes such as stir-fries and stews. This can greatly reduce the intake of sugar and salt, making the effect of reducing sugar and losing weight better.