Snack bar, barbecue and hot pot are all available! Nutritionists explain how to reduce sugar intake, so you can easily reduce sugar intake when eating out

As mentioned at the beginning of Part 3, there are several principles to follow when choosing food: eat more eggs, vegetables, meat and soy products, and avoid starch and fried foods. In addition, you need to distinguish what is sugar. If you happen to want to eat sugar, choose a time to eat it, such as planning a meal to eat starch, or allocating the intake of each meal, which are all good methods. We’ve already discussed the issue of portion sizes in the previous section, so this section will focus on practical application. Let’s explore each of the major restaurants together!

How can snack bars reduce sugar?

The choices at snack bars are limited, and if you want to eat, you have to use some tips, which is to move the sugar you can eat for the day to this meal, otherwise it will be difficult to eat enough. Snack shops must have rice or noodles. If you compare the two, I suggest choosing rice. The ingredients of rice are easier to control than those of noodles. Noodle options are almost all dry noodles or noodles with soybean paste, which are not recommended. For rice dishes, I recommend choosing turkey rice, and be sure to ask the boss not to use too much sauce.

There are many choices of side dishes. Remember not to choose starchy ones such as black rice blood. Optional items include preserved egg and tofu, kimchi, cucumber, pig skin, preserved egg, kelp, dried tofu, etc. You can eat all the blanched vegetables, but remember to ask the boss not to add braised pork, so that the fat can be used as good fat. For soups, clear soup such as offal soup, egg drop soup, seaweed soup, or pork liver soup are all fine.

How can hot pot restaurants reduce sugar?

The advantage of eating hot pot is that there are many food options and you can arrange the order in which you eat! The recommended order of eating is "soup, vegetables, meat, rice". In fact, all sugar-reducing diets should follow this principle, but it is always difficult to achieve in different types of restaurants. Hot pot restaurants are particularly suitable.

The general principle of choosing food for hot pot is to eat eggs, meat, vegetables and seafood. The following is an analysis of them one by one in the order of "soup, vegetables, meat and rice". When ordering soup at the beginning, choose lighter soups such as kelp soup or bone soup, and avoid spicy hot pot or milk hot pot with high oil content. In addition, when serving, ask the waiter to pour the soup until it is about 60% full. If it is less than that, add water to dilute it. This will reduce the sodium content and the calories in the soup. It is recommended to drink 1 to 2 bowls of soup after cooking to warm the stomach. The soup can be drunk before cooking the meat.

Then add vegetables, corn, taro, vermicelli and other vegetables and ingredients. Eating greens first can increase satiety and prevent blood sugar from rising rapidly in a short period of time, causing too much change in insulin concentration which is not conducive to weight loss. It can also avoid eating too much meat and starch afterwards, which helps control overall calories. It is recommended to cook the vermicelli first. Otherwise, follow the principle of soup, vegetable, meat and rice and add the vermicelli at the end. The vermicelli will absorb the calories of the entire soup base and it is easy to have a calorie explosion! It is not recommended to eat any processed hot pot ingredients!

Next is to put the meat into the hot pot. If the meat is of good quality, the beef can be cooked 70% done and the pork should be fully cooked. However, I usually recommend that the meat in hot pot restaurants be fully cooked. And if you encounter reconstituted meat, the meat will usually fall apart as soon as it is put into the pot, so you have to be more careful and make sure it is all cooked. After the meat is put into the pot, it is not recommended to drink the soup, because the fat in the meat, purine and pesticides and heavy metals remaining in the vegetables will be released while the meat is cooking, and will easily dissolve in the hot pot soup at the end of cooking, making it greasy and salty.

When you have almost finished eating the meat, you can eat the corn, taro, and pumpkin that you threw in earlier as the final starch. You can still eat starch when following a low-sugar diet, but it must be good starch! You can eat the ingredients mentioned above, but white rice is not recommended because when eating with white rice, you will definitely eat it one mouthful after another very smoothly, resulting in you finishing it all before you figure out if you are full. If you eat in the order of soup, vegetables, meat and rice, you may feel full before you even start eating because drinking soup and eating vegetables first and eating meat later prolongs the eating time. Eating carbohydrate foods at the end will not cause a burden because you are usually very full at this time!

This process is just a general principle. You don’t have to follow it strictly, but if you follow this principle, I believe it will help you reduce sugar intake smoothly!

How can barbecue restaurants reduce sugar?

It is particularly easy to have the problem of excessive protein intake when eating at barbecue restaurants. After all, people go to barbecue to eat meat to their heart's content. Therefore, I have six dietary principles for going to barbecue restaurants. First, eat meat in moderation and avoid high-fat foods; second, eat half land and half seafood, and soy products are better; third, avoid processed foods; fourth, one vegetable and one meat, refreshing and not greasy, and avoid excessive meat intake by following the principle of one vegetable and one meat; fifth, the sauce should be natural, and avoid specially made sweet sauces; and sixth, carbohydrates should be limited. Following this principle, you can easily reduce sugar intake when eating at barbecue restaurants!

This article is from Sancai Culture "Reduce body fat by 20%! A guide to reducing sugar intake and losing weight quickly: Nutritionist Ricky's 10 food selection guides + 39 home fitness groups + 15-minute cooking