Learn how to Lose Weight and Decrease Blood Sugar With out Fasting

Diabetes is a well being drawback in fashionable society, and weight problems is a warning signal of diabetes. Neng Chun Yu, a widely known Taiwanese medical practitioner of greater than 30 years and writer of the best-selling ebook “Dr. Neng Chun Yu’s 133 Low-Carbohydrate Meal Plate,” shared his journey of discovering and efficiently working towards a pure and wholesome technique to management carbohydrate consumption.

Neng Chun Yu, an endocrinologist who focuses on treating diabetes, was as soon as troubled by weight problems and diabetes.

He’s 163 cm tall and weighed 78 kg in 2016, with a very apparent beer stomach. That was his wake-up name. Neng Chun Yu acquired a blessing in disguise and launched into the trail to profitable carbohydrate consumption management.

Dr. Neng Chun Yu’s weight reduction journey. (Courtesy of Neng Chun Yu)

Furthermore, he has a comparatively excessive fasting blood sugar stage within the morning, which is assessed as prediabetes, and a powerful household historical past of diabetes.

As a doctor, Neng Chun Yu knew that weight-reduction plan management is a crucial a part of reducing blood sugar. As a “prediabetes affected person,” he began to review intimately: what to eat and the way a lot to eat to successfully decrease blood sugar.

Neng Chun Yu personally experimented with numerous meals, from rice and pasta to exploit and fruits, and he examined the adjustments in his blood sugar stage after a kind of meals was eaten. Progressively, he created a weight-reduction plan that solely has “one serving of carbohydrate” per meal, that’s, the “133 low-carbohydrate meal plate” weight-reduction plan.

Following this technique, Neng Chun Yu misplaced 20 kg in two years from 2016 to 2018. From then to this yr, he misplaced a complete of 24 kg. From the latest pull-up photograph, his abs are clearly seen, and there’s no flab on his physique. His blood sugar can be at a wholesome stage.

Beneath, Neng Chun Yu gave an in depth clarification of the “133 low-carbohydrate meal plate” weight-reduction plan.

Decreasing Blood Sugar Is Key to Decreasing Fats

As a metabolic doctor who focuses on treating diabetes, Neng Chun Yu conducts a variety of blood sugar assessments on sufferers in my clinic, in addition to assessments the impact of meals on blood sugar ranges.

On prime of that, his clinic does a variety of muscle and fats measurements. Neng Chun Yu’s clinic performed greater than 30,000 measurements on greater than 5,000 individuals and located that these with regular muscle mass and low-fat ratio accounted for less than about one-fifth; whereas the issues of weight problems and low muscle mass had been frequent among the many examined topics.

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Relating to fats loss and muscle achieve, most individuals pay extra consideration to the latter, claims Neng Chun Yu. Nevertheless, a number of assessments have proven that each fats loss and muscle achieve can decrease blood sugar, and fats loss is more practical. Knowledge from his clinic reveals that dropping fats is about 3 times as efficient in reducing blood sugar as constructing muscle groups.

It really is sensible, since insulin regulates the vitality provide in several tissue cells within the physique, together with fats cells, he says. It permits fats cells to “occupy” insulin, thereby affecting insulin’s regulation of the blood sugar stage.

Subsequently, fats loss is crucial to the general stability of metabolism. Neng Chun Yu says that one of many issues he’s engaged on is determining tips on how to keep muscle development whereas decreasing physique fats by adjusting his every day weight-reduction plan.

The 133 Low-Carbohydrate Meal Plate Food regimen

The “one” within the “133” weight-reduction plan refers to 1 serving of “sugar” (or “carbohydrate”), together with starchy meals with a excessive glycemic index, corresponding to rice and all wheaten meals, and even fruits and dairy merchandise. Take rice or dumplings for example, a serving of carbohydrates means 1 / 4 of a bowl of rice or three dumplings, he says. 

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What ought to I do if I don’t really feel full after decreasing starchy meals? You may improve the variety of different meals accordingly, says Neng Chun Yu. 

The “three” in the course of “133” refers back to the variety of greens. Three servings of greens are about 300 grams earlier than cooking and about one bowl after cooking.

Up to now, it was believed that greens wouldn’t present carbohydrate vitamin. It is because individuals used to serve greens with rice, and the portion of greens was comparatively small. If the quantity of greens is elevated to 300 grams, it offers the physique with the identical carbohydrate vitamin as one serving of starch, which is a few quarter of a bowl of rice.

The “three” on the finish of the “133” refers back to the quantity of protein. Three servings of protein are concerning the dimension of a human palm, and a chunk of meat the scale of a palm is about three-fifths of a bowl. For males, the protein might must be elevated to 4 servings, which is four-fifths of a bowl, says Neng Chun Yu.

All the above meals including up could make you are feeling full.

Moreover, the extra numerous the meals, the higher the vitamin. The “133” weight-reduction plan emphasizes the proportions of various kinds of meals; there aren’t any strict restrictions on cooking strategies.

As an example, the western cooks on Neng Chun Yu’s workforce are growing every kind of “one serving of carbohydrates” baked merchandise: salted egg yolk pastries and cookies.

Even should you use a variety of oil for one meal, simply make sure that the following meal is much less oily, he says.

The identical goes for fruits. There are numerous varieties of saccharides in fruits, however we solely pay consideration to the entire quantity of “carbohydrates”–we are able to eat two servings of “1/2 carbohydrates” of fruits a day; if measured with a bowl, “1/2 carbohydrates” is lower than half a bowl.

“Personally, I’m used to having fruits as my “one serving of carbohydrates” for breakfast,” says Neng Chun Yu.

Naturally, it’s simple to regulate meals energy whereas adopting the “133” weight-reduction plan, corresponding to utilizing much less oil when cooking, and selecting meat with low-fat content material. It’s simple to maintain the energy of 1 meal underneath 400 energy.

The “133” Food regimen Is Additionally Appropriate for the Aged

Lately, there have been many trending weight-reduction plan strategies, such because the ketogenic weight-reduction plan and 16:8 intermittent fasting (eat inside 8 hours and quick for 16 hours a day), and these diets have sparked a variety of debate, says Neng Chun Yu.

“For my part, the above weight-reduction plan strategies are possible for pure weight reduction functions, however they don’t seem to be appropriate for long-term use.” 

Neng Chun Yu says he did a comparability between the ketogenic weight-reduction plan, the 16:8 intermittent fasting, and the “133” weight-reduction plan.

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“As an example, a good friend of mine adopted the 16:8 intermittent fasting technique for a time frame and in addition exercised repeatedly, however a muscle and fats check discovered that his muscle mass was too low,” says Neng Chun Yu.

It is because he solely ate two meals a day throughout the 16:8 intermittent fasting interval, and it’s simple to miss the protein consumption, he explains. The reality is, even should you devour all of the every day necessities in a single meal, it isn’t simple for the physique to completely take in and make the most of protein, so it’s higher to divide it into three meals.

Neng Chun Yu says that there are a lot of diabetic sufferers over the age of 75 in his clinic. “It’s harmful for diabetic sufferers taking medicine to hold out intermittent fasting for the aim of reducing blood sugar, as a result of the medication nonetheless works throughout fasting, and there’s a threat of hypoglycemia.”

As for the ketogenic weight-reduction plan, the entire carbohydrate consumption per day is lower than 50 grams, the vegetable consumption is minimal, and a considerable amount of meat and fats have to be consumed, so many meals decisions have to be given up, says Neng Chun Yu.

In contrast with the 16:8 intermittent fasting and ketogenic diets, the “133” weight-reduction plan is extra balanced in vitamin, and it is usually a extra average method to consuming, he claims. 

As outlined by dietary science, a every day carbohydrate consumption of fewer than 130 grams is taken into account a low-carbohydrate weight-reduction plan. The overall quantity of carbohydrates within the “133” weight-reduction plan is 90-120 grams a day. Greens additionally present some energy, which function circumstances for sustaining basal metabolism and muscle development.

On prime of that, the protein consumption of this weight-reduction plan can be sufficient.

“I’ve efficiently handled many aged diabetic sufferers with the “133” weight-reduction plan,” says Neng Chun Yu.

About half of those sufferers wanted to take a medication that stimulates insulin secretion earlier than beginning a low-carbohydrate weight-reduction plan. After the dietary adjustment, Neng Chun Yu wants to scale back the dosage of the sufferers’ medicine. After 4 or 5 years, solely 5 p.c of those sufferers have to proceed taking medicine. Some diabetic sufferers can cease receiving insulin injections after adopting the “133” weight-reduction plan.

The “133” low-carbohydrate weight-reduction plan may also be promoted to the final inhabitants, encouraging them to undertake this weight-reduction plan in a long-term method, says Neng Chun Yu.

Nevertheless, if a diabetic affected person desires to strive a brand new weight-reduction plan to be able to obtain the purpose of reducing blood sugar, it’s essential to seek the advice of a doctor, because it entails weight-reduction plan adjustments and changes to blood sugar-lowering medicines.

Turning Train Right into a Life-style Behavior

Along with weight-reduction plan, train additionally performs an necessary function in bettering well being and may grow to be a way of life behavior. For most individuals, Neng Chun Yu promotes a pyramidal method to exercising.

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Initially, he recommends avoiding extended sitting; standing each time you’ll be able to, and strolling each time attainable; the sooner you stroll, the higher. Because the Chinese language saying goes: “Take 10,000 steps a day, keep wholesome ceaselessly.” Neng Chun Yu considers “taking 10,000 steps a day” because the naked minimal, and means that extra is best. 

The center ranges of the pyramid are stretching and stability, in addition to power coaching. Up to now two or three years, the COVID-19 pandemic has prevented many individuals from going to the fitness center. These trainings can really be completed at house.

Power coaching doesn’t essentially check with the best way weightlifters prepare. Lifting a bucket or pouring water right into a dehumidifier in every day life is taken into account power coaching; squats, sit-ups, and push-ups are additionally fundamental power coaching, he says. “I encourage individuals to make use of resistance bands, as it’s a useful gizmo for power coaching.” 

Cardio train is on the prime of the train pyramid, however Neng Chun Yu thinks that doesn’t imply that much less of it needs to be completed; it implies that with good stretching, stability, and power coaching, you’ll get higher at cardio train, and your cardiorespiratory endurance may also enhance over time.

A Wholesome Method for Diabetic Sufferers to Lose Weight and Decrease Blood Sugar

“In keeping with my medical expertise, many individuals have been capable of obtain higher well being by dietary changes and train,” says Neng Chun Yu.

He explains {that a} gentleman as soon as got here to his clinic in October 2021, weighing 154.3 kg. By September 2022, which is lower than a yr, his weight had dropped by 50 kg to 104.1 kg. He’ll return in a number of months, and his weight is predicted to drop beneath 100 kg by then.

“He was not hyperglycemic when he got here in, however there are a lot of individuals in his household who’ve diabetes,” says Neng Chun Yu. He’s virtually sure to develop diabetes sooner or later if he continues to achieve weight with out intervention.

One other gentleman was used to consuming 10 dumplings for breakfast, which is greater than 3 times the quantity of carbohydrates within the “133” weight-reduction plan. Neng Chun Yu explains that after the weight-reduction plan adjustment, the gentleman’s weight dropped from 80 kg to 72 kg inside 4 months; his well being indicators like glycated hemoglobin stage (i.e. A1C stage) and physique fats proportion additionally improved considerably.

“There’s a girl whose A1C stage initially was 6.4 p.c, which is near the vary of diabetes. She dropped from 49 kg to 44 kg inside 6 months, and her A1C stage additionally dropped to five.9 p.c.”

In reality, some sufferers with Kind 2 diabetes would not have a excessive physique mass index, however they nonetheless have to lose fats to be able to deal with their diabetes, says Neng Chun Yu. Such sufferers want skilled steering to shed some pounds healthily whereas sustaining regular muscle mass.

Views expressed on this article are the opinions of the writer and don’t essentially replicate the views of The Epoch Occasions. Epoch Well being welcomes skilled dialogue and pleasant debate. To submit an opinion piece, please comply with these pointers and submit by our type right here.

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