The “3%” diet means eating a little less each day, leading to a 3-5% reduction in body weight, which will help people reduce sugar and bad fat.
With increasing age, a decreased metabolism often leads to weight gain. At this time, many people tend to do extreme fasting or short-term, intense exercise to regain their original weight.
However, in reality, sporadic changes in daily habits rarely help people achieve the desired weight loss results. To solve this problem, the Japanese pioneered a diet called “eating 3%”, which means eating a little less each day.
Normally, blood pressure rises after a person’s body exceeds a certain weight threshold, causing blood sugar and cholesterol levels to rise. However, losing only 3% of body weight resulted in a significant improvement in weight.
According to Japanese experts, after losing 3-5% of body weight, 3,400 volunteers who had been diagnosed with metabolic syndrome due to abdominal obesity had a reduction of 4-5 mmHg in blood pressure and blood sugar levels by about 2 mg/dL and “bad” cholesterol decreased by about 4 mg/dL.
Gradual weight loss doesn’t change your appearance much, but it does have a big impact on health. It’s also pretty easy to lose 3% of your body weight.
Experts suggest reducing your portion size by one-third to two meals a day. Image: NY Times
Fasting can cause muscle loss, which in turn reduces energy expenditure. The body accumulates fat – a vicious cycle. A sharp drop in food intake causes the body to go into emergency mode and store fat to survive. This can also lead to cirrhosis.
Instead, the right diet allows people to maintain fat mass from muscle, while burning excess fat. The key to this diet is to lose about 50g of fat a day. Maintaining for three months helps to lose 4.5 kg of fat, equivalent to 300 kcal. In other words, dieters will either consume less food or exercise more to burn calories.
Experts suggest reducing your portion size by about a third to two meals a day, jumping rope for 10 minutes, doing light exercise for about 20 minutes, climbing stairs for 10 minutes, or cleaning the house for 23 minutes. People who want to lose weight should also avoid eating unhealthy foods, not snacking at night, sleeping more, walking on weekends.
Thuc Linh (According to Chosun)
at Blogtuan.info – Source: vnexpress.net – Read the original article here
