Phase 1: Dietary records and body fat source testing methods for the first three days

**Phase 1:** Dietary record for the first 3 days of Phase 1

So let's start today!

For the first 3 days, please follow the special dietary regimen without stress or deliberate effort.

A food consumption record sheet to record everything you eat throughout the day.

Ideally, you can determine your height, weight, and other physical attributes before starting this weight loss program.

Record your measurements first, for reference.

Key points of the diet record for the first 3 days

1. Always carry a diary with you and write down what you eat as soon as possible.

2. How long did you spend eating each meal? Please write down approximately how many minutes it took.

3. Mark the level of fullness at each meal with a "◎" for "very full" and a "○" for "enough".

The "eight-tenths full" mark is drawn with a triangle and judged in three stages.

4. Weigh yourself three times a day: after waking up, after dinner, and before bed.

Also remember to record the daily size changes of the areas of fat accumulation that you are most concerned about.

5. After eating, spread the seasonings added to the "side dish" or on the bread.

Cream, jam, and other things that have nothing to do with being hungry but are eaten are marked with an "X".

Even the smallest bite of food eaten during the cooking process must be written down "immediately".

Sometimes it's just a craving for a sausage or a biscuit, and the portion size is small.

It wasn't much, but it filled your stomach completely-that's an indisputable fact.

Although it may be an exaggeration, please record what you ate in the first three days, even if it's just a single grain of rice.

The first goal is to not treat "recording" as a painful thing, but to make it a habit.

Record the total time taken to "finish" the meal, in minutes.

As soon as we finish eating, the subthalamus in our brain sends a signal indicating that we are full.

The sensory signals are weak, so if you finish eating too quickly, it's easy to lose your appetite before you feel "full."

Eating too much.

Furthermore, if you finish your meal too quickly, you'll always feel craving something else.

So, it's easy to reach out and eat another piece of cake, a slice of rice cracker, or other snacks.

If you chew slowly and thoroughly, you will feel full even with the same amount of food. Please try to eat a meal for 30 minutes each time.

Distinguishing between "enough" and "very full"

Controlling food intake based on calories is not only complex, but also difficult.

This book is designed to be adjusted according to each person's constitution, so it utilizes the feeling of fullness at each meal to achieve a balanced approach.

The purpose is to rationally control food intake.

Many people know that eating only "80% full" at each meal is enough to cope with the body's energy throughout the day.

The energy expenditure is already sufficient, but many people often unknowingly overeat until their stomachs are full.

Keeping a record of how full you feel at each meal not only helps remind yourself of how much you've eaten, but also helps you stay alert.

"That's enough," and if you carefully examine the relationship between the food you eat and your feeling of fullness, then...

You'll find that some foods, though small in quantity, can provide a good feeling of fullness.

Find the source of your weight gain through diet

After recording the data for 3 days, please answer the following 6 questions:

1. On average, how many times a day do you eat snacks besides the three meals?

2. How many times within 3 days did stir-fried or deep-fried side dishes appear?

3. How many times in 3 days did the ◎ mark indicate "very full" appear?

4. How many times in 3 days did you drink packaged iced beverages?

5. How many times did you add mayonnaise, cream, or ketchup to your side dishes or main courses?

6. How many times have you finished your meal within 10 minutes?

Interpretation:

1. For any of the above 6 questions, if the answer to any one of them is "3", it means...

Your "fat source" is roughly what is described in the question.

For example, Zhang Ni's answer to both questions 3 and 4 is "5". Initially, we can...

This study summarizes two main reasons why Zhang Ni gained weight due to her diet.

First, I eat too much at every meal. Actually, as long as I control my food intake at each meal to around 80%, I can manage it better.

Enough to eat until you're full.

In addition, it's best to break the habit of frequently drinking packaged beverages, because they contain...

It is high in sugar and calories and offers little health benefit.

2. Many women gain weight after giving birth to their first child, and many people think...

This is a "normal phenomenon," but the actual factor is that many women experience these issues after completing their postpartum confinement period.

She's still maintaining the same eating methods, habits, and portions as before childbirth, as if eating less will cause her to overeat.

It seems like I'm not full, and this is likely to be reflected in questions 1 and 2, since...

Now that we know the reasons, let's make the necessary improvements!

3. As we age, our basal metabolic rate decreases, and eating the same amount of food will reduce our overall metabolic rate.

Foods may become more fattening, which is a normal physiological phenomenon. Therefore, dietary considerations are important.

The older you get, the more careful you need to be to avoid obesity.

People who habitually added large amounts of cream, ketchup, and other seasonings when they were young, if they continue...

Maintaining the same diet makes it difficult to avoid weight gain, because these added foods are high in calories.

The quantity is quite high.

Zhang Ni's 3-day food intake record

Zhang Ni reviewed her food intake record for the past 3 days, and the answers she gave to more than "3" were:

2. Fried and deep-fried foods appeared a total of 5 times over 3 days. (Remember, the recipe...)

Instant noodles are deep-fried, and pan-fried buns are also considered deep-fried.

3. The ◎ phrase "very full" appeared 3 times.

4. I drank iced beverages a total of 7 times in 3 days.

Based on the questions above, Zhang Ni can now roughly judge for herself whether her usual drinking habits are appropriate.

How should we start improving the diet?

First, she must reduce her intake of fried, stir-fried, and other similar foods;

Then, Zhang Ni often unintentionally ate too much, according to the record sheet.

We learned that Zhang Ni didn't have a single △ meal; instead, ◎ appeared three times, indicating that Zhang Ni was...

However, the portion size for each meal was excessive.

Finally, if Zhang Ni is currently very dissatisfied with her figure, "Fat Source" seems to have already...

It's been found: it's because he drank too many cold drinks.

Many urban women have this problem: they constantly talk about losing weight, but they don't realize the root cause of their obesity.

It might actually come from something you take for granted: "icy drinks".

These chilled drinks are a major body-shaping trap, especially packaged drinks with a sour taste.

Manufacturers add a lot of sugar to neutralize the sour taste, which is often a killer for body shape.