How hard is it to lose weight? Recently, some doctors have been advocating for a weight loss method that allows an individual to live life fully whilst losing weight. Apparently, starvation and even eating in moderation is unnecessary for this method.
According to the Japanese magazine Weekly Women’s Prime, the “Fullness Diet” advocated by Japanese surgeon Mariko Saito – as someone who had undergone it – not only helped her successfully lose weight, but was also tested on ten men and women over a three-week period.
The results revealed that on average, the participants lost 1.14kg, 2.24cm from their waistlines, and 0.53% body fat within those three weeks. Over 80 percent of the participants stated they would continue on this diet which has only three essential steps.
The consumption of excessive carbs leads to more sugar being converted into fat and stored in the body. Therefore, it is recommended to reduce the intake of foods with a high refined starch content, such as rice and bread, during weight loss.
Replacing staple foods with low-sugar, high-nutrient, satiating ingredients such as chicken breast, brown rice, and bananas, are some key changes one can make.
Chicken breasts are high in protein and contain no sugar. When protein enters the small intestine, the gut secretes cholecystokinin, a peptide hormone produced in the same organ, which makes the body feel full and helps suppress appetite, as well as lose weight.
Bananas, on the other hand, have a sugar content about 40 percent lower than that of white rice, which helps in controlling blood sugar spikes. Brown rice is also a better option than white due to its fiber content that is six times higher. The best way to ease into eating brown rice is to mix it with white rice in a 1:1 ratio and gradually increase the proportion of brown rice.
Eating snacks regularly does not necessarily have to contribute to weight gain. Contrarily, if the body remains fasting for too long, blood sugar levels can drop and potentially lead to a big spike in appetite. Eating at this point can cause a sharp spike in blood sugar and the excess sugar is then converted into triglycerides.
Thus, it is recommended to eat snacks like unsalted mixed nuts and dark chocolate in moderation, three to four hours after a main meal, to help the body lose weight.
Unsalted mixed nuts are rich in vitamin B, a metabolism booster, and can be eaten a handful of every day. Dark chocolate, on the other hand, is rich in polyphenols and theobromine, which has antioxidizing effects and helps regulate the autoimmune system. The best way to consume dark chocolate is by having 20 to 25g with a cocoa content of 70 percent or higher.
Saito also recommends making miso soup when feeling hungry so as to stabilize blood sugar, which also has the benefit of improving gut health.
MCT oil, a purified extract usually made from coconut and palm kernel oil, can promote fat metabolism and help the body transition into a fat-burning state. If carbohydrates are consumed at this time, they are also quickly converted into energy and burned, rather than being turned into visceral fat.
MCT oil also helps improve insulin resistance, stabilize blood sugar, and is less likely to cause obesity.
Saito reminds us to avoid taking MCT oil on an empty stomach. It can be added to miso soup, salads, or brown rice to help increase satiety and prevent excessive carbohydrate intake. A daily intake of half a teaspoon is sufficient. However, MCT oil has a low smoke point and oxidizes easily, so avoid high-temperature cooking to prevent affecting its efficacy.
