Nakamura-style weight loss full-cycle chart: A-stage intensive diet and C-stage long-term maintenance strategy

The characteristics of Treatment A include: (1) significant weight loss; (2) stomach shrinkage; (3) improved self-esteem, lower blood pressure, and disappearance of headaches and shoulder pain; (4) creating conditions for developing new good habits. During Treatment A, everything can proceed as normal, but sexual activity, bathing, and strenuous exercise should be controlled, as people with low blood sugar and blood pressure, or those who already have low blood pressure, may faint or fall. The feeling after completing Treatment A will be exceptionally pleasant, allowing you to experience a satisfaction you've never felt before. Failure often occurs when "cheating" halfway through, interrupting ketone production, restoring appetite, and causing overeating.

Diet Plan A (7 Days): Day 1: Drink plenty of water, tea, and light coffee (at least 6 cups of water per day), one cup of Vita-Nut Tea three times a day; 3 eggs, half a pound of milk, half a pound of tofu, 3 ounces of lean meat, 1 pound of vegetables, and 3 ounces of steamed buns or rice. Day 2: Reduce food intake to 70% of the previous day, chew slowly; one cup of Vita-Nut Tea three times a day; 2 eggs, half a pound of milk, 2 ounces of fish, 2 ounces of tofu, 8 ounces of vegetables; and 2 ounces of steamed buns or rice. Day 3: Reduce food intake to half of the previous day, chew slowly; one cup of Vita-Nut Tea three times a day; one egg, half a pound of milk, 2 ounces of tofu, half a pound of vegetables; and 1 ounce of steamed buns or rice.

On the fourth day, stop eating any supplementary foods; drink "Vinyl Tea" three times a day, one cup each time. Eat one ounce of steamed bun or rice, savoring it carefully. From the fifth to the seventh day, only drink Vinyl Tea (eat nothing else), three times a day, one cup each time. Drink plenty of tea and water. From the eighth day onwards, gradually resume a normal diet. On the eighth day, drink Vinyl Tea and eat one slice of bread (or steamed bun) three times a day; chew slowly. On the ninth day, eat one slice of bread (or steamed bun), Vinyl Tea, and a small plate of green vegetables three times a day, chewing slowly. Keep the food low in salt and only eat until it tastes good; be careful not to eat too much salt. From the tenth to the twelfth day, gradually resume normal food intake until it is normal, but keep the flavors mild.

Treatment C requires a standard diet of low-calorie, high-protein foods. It promotes slow weight loss, helps cultivate healthy eating habits, and prevents weight regain. It works in conjunction with Treatment A, lasting a total of three months. During this period, it's important to limit consumption of sugary and fatty foods that easily lead to weight gain, and to eat plenty of vegetables. Ensure you get both plant and animal proteins at each meal. The method is relatively simple; precise calorie calculations are unnecessary, just a rough estimate is sufficient. Whether this approach is suitable depends on individual circumstances.

To better implement the modified "Nakamura-style" weight loss method, it's essential to keep a daily weight chart. This provides a clear overview of whether there were any issues with the previous day's diet. Weight loss indicates a successful outcome, while weight gain signifies failure. Consistent adherence to this habit will develop the ability to regulate one's weight. If you overeat one day, the chart will prompt you to reflect and give yourself a warning: "Oh no, I must be more careful in the future!" If you effectively control your diet and actually lose weight, you'll experience immense joy.

Using a scale to capture minute weight changes that are difficult to detect with the naked eye and recording them on a chart is called self-regulation. The aforementioned self-warning and encouragement are also a major principle of self-behavioral therapy. Therefore, observing the chart while self-regulating weight is also a key principle of behavioral therapy. In this sense, the vast majority of those who fail in therapy C do so because they don't keep a weight log. Although sometimes they may forget to log due to being busy, in principle, those who consistently record their weight on a chart every day generally succeed.