Nutritional Tips and Frequently Asked Questions about Diet Flow Charts

Nutrition Tips

B vitamins have a significant impact on the metabolism of carbohydrates, fats, and proteins.

Eating it as a side dish can prevent fat accumulation.

So if you're cooking for yourself, you might as well try mixing and matching the ingredients yourself.

It means that if you eat more rice and want to increase the metabolism of its sugar, you won't...

To retain vitamin B1 in the body, eat more foods containing vitamin B1, such as pork and seaweed;

If you eat a lot of oily food in this meal, eat more wood ear mushrooms and seaweed.

Vitamin B1: Found in pork, wheat germ, eel, and seaweed. Its function is to metabolize sugars and carbohydrates. It's important to note that it is poorly absorbed through alcohol.

Vitamin B2: Liver, seaweed, natto, eggs, and black fungus. Its function is to metabolize fat.

Vitamin B6: Potatoes, bananas, tuna, bonito. Its function is to metabolize protein.

Some questions about food flow meters

Q1: What is the difference between a food intake flow chart and a regular calorie control chart?

A: Simply controlling calories is often only a temporary solution, not a permanent one. Firstly, it doesn't address the root cause for most people.

This may not be effective for people of East Asian descent who suffer from starchy obesity, and secondly, many people seek "low calories"...

Eating only low-calorie foods for a long period of time is not in line with human nature and is not easy to sustain.

In addition, for the average person, the threshold of "calories" is relatively high, because many people have already given up just trying to understand those calories.

The dietary flow chart is designed to be very user-friendly; it has no barriers to entry and anyone can use it.

To be implemented, and its classification only requires someone who has attended primary school and has a little bit of basic nutrition knowledge.

Anyone can quickly get started.

The key point is that it can easily and quickly help you check whether you are eating a balanced diet.

If combined with daily weight records and a chart of localized volume changes, one can also gain insights from this.

You should identify some of the reasons for your obesity so that you can make effective changes to your diet.

Good, not blind and painful dieting.

Q2: How should I record if I eat two bowls of rice in one meal, or just one bite? Also, how should I record meals that are mixed together, such as one meatball and one bowl of fried rice noodles?

A: The dietary flow chart is compared to yourself, not others. If you are...

Your usual portion size is one bowl of rice, but you ate two bowls that one time. So, draw two large heart shapes on the right.

black.

If you only ate a bite to taste the food, there's no need to record it on your food intake report.

(Only the first 3 days require meticulous recording, because we need to find the source of the fat).

Taking notes is a pleasant thing; there's no need to be so nervous. As long as you grasp the main points, it's easy to take notes.

The most common problem for people who eat out is food classification. There is no standard answer; it depends on how each food is prepared and how you eat it.

For example, meatballs should generally be categorized into two types: one is large and round, and the other...

The outer layer is a large heart shape, black on the left. This is because its filling usually contains a lot of meat, while the outer skin is oily.

It's made from fried starchy foods. The small amount of bamboo shoots and cilantro is negligible.

I will not record it here.

As for the fried rice noodles, if there's very little shredded meat and vegetables, you can skip it.

If the amount consumed is small, you can make a large heart shape and add black once. If the amount of rice cereal is large...

If it's more than a normal bowl of rice, then count it twice. And so on.

Q3: I'm very concerned about my current weight and really want to lose weight quickly. How should I allocate my nutrients to maximize weight loss?

A: The secret to healthy weight loss is to eat more small round (fruits and vegetables), the amount is not important, and the ratio of the other three categories is: large heart-shaped (carbohydrate): small heart-shaped (protein): large round (fat) = 1:2:1.

After losing weight, you can use the following ratio as a reference: large heart-shaped (carbohydrate): small heart-shaped (protein): large round (fat) = 2:3:5.

Q4: To which category should beverages be classified?

A: Fresh fruit juice should be placed in the small round container; other packaged beverages, such as...

For items like juice and packaged fruit juice, there's no need to categorize them; simply write them on the snack label, or directly on each item.

It can also be included in meals.

These are basically the foods you should avoid during weight loss. It's best to mark them with an "X" when you review your diet each day to remind yourself to stay away from them.

Q5: I've heard that to become "naturally thin," you need to consume more protein. Is that true?

A: To achieve a physique that is difficult to gain weight and easy to lose weight, protein is indispensable! Although

That's true, but of course it's not enough to just consume protein.

Protein diets were popular for a time, but in the United States...

There have been cases of death due to this type of dieting.

As mentioned above, both carbohydrates and fats are essential for brain function.

Essential energy sources, as well as vitamins and minerals found in vegetables and seaweed, can enhance metabolism.

It is also an important nutrient for metabolism.

Therefore, the key points are "don't overeat" and "don't have a picky diet".

For housewives who have the freedom to manage their three meals a day, this might be better than...

It's relatively easy to do, but as someone who frequently eats out, you should still use this diary to constantly remind yourself.

Is it because I've been consuming too much of one type of food, causing this unwanted weight gain?

If you ate less of these types of food the day before, remember to eat more of them tomorrow.

In this way, creating an environment conducive to a "slim physique" brings us very close to achieving our ideal of health and a slender figure.

I lost 2kg in just one week by changing my diet; if I followed the regimen diligently, I could potentially lose 3kg.

Why did I gain weight?

The most common answer to this question is: "You ate too much."

"Then why do you eat so much?"

When asked this question, she'll say, "Actually, I didn't plan to eat that much..." or "I was watching TV, and before I knew it, I had..."

That's right! That's because most people who gain weight aren't even aware that they're "one-year-olds" (i.e., overweight).

"He was eating the whole time."

The reason is that "I don't know how it happened, but I keep eating more and more."

By writing a diary, you can become aware of and gradually feel the frequency and amount of food you eat.

However, if dietary habits remain unchanged, even reducing portion sizes will not provide a sense of "satisfaction".

Here are some dietary tips on how to achieve a sense of "satisfaction" even when eating smaller portions.

This method is already included in the attached diet record sheet, so as long as you pay attention and follow it carefully, you won't have to worry about forgetting it.