Phase Two: Learning Marking Techniques and the Seven Weight Loss Goals

The second stage involves learning the marking and coloring techniques.

From now on, treat the following seven goals as your own.

Goal 1: Reduce the number of times you snack between meals to less than half.

Objective 2: Reduce the frequency of stir-fried and deep-fried foods by half.

Goal 3: Don't eat until you're completely full at every meal. Practice eating until you're "80% full" at at least one of your lunch or dinner meals.

Goal 4: Avoid cold drinks and alcohol unless absolutely necessary. Instead, drink plain water, warm tea, or unsweetened black tea.

Goal 5: Use oil-free sauces. Reduce the amount of cream and mayonnaise used by half.

Goal 6: Stop snacking before and after meals.

Goal 7: Each meal should last at least 30 minutes.

With the records from the first three days, I understand how I gradually developed these habits unconsciously.

After getting used to my eating habits, I took it a step further and started "writing a diary".

Before you begin recording, please read the "Dietary Contents" symbols introduced below.

Let's strive to achieve the seven goals mentioned above, and understand the content and significance they represent.

Large round shapes: Meat, fish, shellfish, and seafood, such as chicken, beef, lamb, pork, and seafood. These help improve the body's basal metabolic rate. They are rich in protein, an important nutrient source for building blood, muscles, and other beneficial substances.

Large heart-shaped: Grains, sugar, oils, condiments, seasonings. A source of energy to maintain mobility and mental focus. Although high in calories, it's important to consume them appropriately, even during dieting, to provide strength and body temperature.

The large heart-shaped mark on the right: Rice, white bread, noodles, whole grains, or whole wheat bread are all examples. These are natural, minimally processed grain starches, high in dietary fiber, low in calories, and nutritionally complete.

The large heart-shaped item painted black on the left: This refers to grain-based foods or seasonings processed using oils, sugar, seasonings, snacks, and condiments, such as donuts, shrimp chips, potato chips, meatballs, red bean cakes, cakes, pies, buttered peanuts, pistachios, and almonds. These are high in calories because they are refined and often contain a lot of oil and sugar.

Small round items: Vegetables, root vegetables, fruits, and fungi. Examples include various light-colored vegetables, seaweed, nori, wakame, and fruits. These aid in the metabolism of carbohydrates and lipids. Don't worry about the quantity; eating more is fine. However, be careful with processed or preserved vegetables, such as green peas and canned sweet corn, as they are high in sugar and calories; don't consume too much.

Heart-shaped foods: Milk, eggs, dairy products, beans and other bean products. These provide complete nutrition; eggs are an excellent source of protein, while milk is rich in calcium.

The small heart shape on the right (marked in black): Fresh eggs, milk, yogurt, soy products, and various dried cheeses. These contain plenty of healthy protein and are low in fat, so you can eat more of them.

The small, blacked-out shape on the left indicates processed eggs, such as preserved eggs and salted eggs. It also indicates dairy products, such as sweetened condensed milk, whipped cream, non-dairy creamer, cooking cream, and soy products. These are high-fat, low-calcium dairy products; be sure to check the label carefully before purchasing.

How to fill out a food flow table

For the first three days, a simple food flow chart was used to help us identify the "source of weight gain" and

Practice carefully discerning the feeling of fullness at each meal to check if you've eaten too much.

Next, we'll delve into the core principle of the diet flow chart-ensuring a balanced intake of nutrients every day.

Its method is very simple: just write down the contents of each meal and then match them to the table.

Next, paint over the shapes that represent them, and you're all done.

These four shapes represent the four major nutrient groups that the human body must ingest daily.

Whether you are trying to lose weight or not, you should eat at least these four essential nutrients every day.

You can check it every night before bed, and if you forget to eat a certain shape, remember to prioritize it the next day.

The large and small shapes are divided into left and right sides, which is intended to cater to the processed foods that modern people often eat.

Designed for processed and refined foods, the category of foods highlighted in black on the right is low in calories.

Foods that should be increased during a weight loss period with low cervical concentration, as for the type of food marked in black on the left.

These are high-calorie, high-refined foods that should be avoided. Although they can be eaten, it is best to eat them sparingly.

With this categorization, checking your daily food intake becomes much easier.

It's crystal clear. If you suspect that you're not eating much but still can't lower your body temperature...

Please check your drawings. Are most of them hearts with the left side shaded black?

If the answer is "Yes", change your diet and ditch the processed foods; it will definitely help you.

1. Treat large, round foods as staple foods.

Traditionally, Chinese people will first serve themselves a bowl of rice or noodles, and then eat with...

They eat meat and vegetables, so "rice" is considered the staple food of Chinese people. (This is mentioned in medical biochemistry reports.)

It also points out that high levels of starch and sugar are a significant contributing factor to obesity.

The statement "Chinese people get fat from eating" is not untrue.

During weight loss, you can try making meat and fish your main dishes and starchy foods your side dishes.

As for the side dishes, this way you won't consume too much starch.

This type of food contains a lot of protein, which is quite important during dieting.

It is merely the source of blood and muscle, and also the raw material for various enzymes in the body.

Nutrients that are essential for normal metabolism.

If protein intake decreases, body protein will begin to break down, which is essential for maintaining bodily functions.

Basal metabolic rate is a nutrient that must be recognized and consumed during weight loss.

Also, it's best to eat these main dishes slowly and thoroughly.

You will feel satisfied continuously.

Although the small black heart shape on the right (representing milk, cheese, and yogurt) also contains...

Plenty of protein, but not like some popular methods that involve skipping meals.

Make these types of foods your main course!

Because doing so can easily lead to nutritional imbalances, it's best to treat it as a primary food source.

Just take it.

If you can manage to eat a little bit every day, even if you didn't have the chance to eat a certain type of food the day before...

Remember to eat more the next day; that's already quite an achievement, meaning you're on the path to healthy weight loss.

The right path to weight loss is clear; trying to lose weight overnight is often counterproductive!

2. Note the large heart shape; please adhere to the principle of one serving per person.

This is a collection of rice, bread, and noodles that have become staple foods.

These carbohydrates (starches) are the energy source necessary for brain activity.

Excessive restrictions can become a source of stress.

Many people, in order to avoid gaining weight, will "completely avoid this type of starch" when dieting.

"Food", this is really going to the other extreme, and it's equally unhealthy.

Although sugars, like granulated sugar, can cause a rapid rise in blood sugar and stimulate insulin production...

Secretion of certain substances can easily lead to obesity, but conversely, some starches and sugars can stably produce insulin.

It is vegetarian and does not easily cause obesity.

Therefore, you shouldn't eat too much of this type of food; you must pay attention to the amount you consume. The amount for one meal...

The standard is one bowl of rice or one lump of dough.

3. During weight loss, try to eat as many small round foods as possible.

Mushrooms and seaweed are low in calories, so there's no need to worry about portion sizes; you can eat as much as possible.

Eating more is a reliable companion for dieting.

Moreover, it contains abundant minerals, acts as a coenzyme for metabolizing carbohydrates and lipids, and is also a key component in metabolism.

Essential nutrients for food.

Furthermore, because it contains a lot of dietary fiber, eating more of it can reduce the chance of constipation.

Furthermore, yellow-green vegetables are rich in provitamin A, which has a significant effect on preventing skin aging.

When choosing this type of food, special attention should be paid to reducing the consumption of processed foods.

food.

For example, a cup of commercially available packaged orange juice contains about 125 calories, but fresh orange juice contains more.

An orange contains only 40 calories. It is not only low in calories but also rich in fiber, which can create a feeling of fullness.

Furthermore, orange juice contains added colorings, flavorings, and sugar, which can increase the burden on the body.

4. The heart-shaped decorations are a highlight of the menu.

These foods, rich in vitamin C and calcium, are essential for relieving stress and strengthening the body.

Moreover, because it also contains a lot of fiber, it is quite helpful in regulating one's constitution.

The calorie content of dairy products, in descending order of whole milk > low-fat milk > skim milk, is also a factor to consider when making your choice.