Do you have any of these concerns if your BMI is 30 or higher?
I love sweet and rich foods. Chicken and waffles, Chicago-style pizza, doughnuts—I know they make me fat, but I just can't stop.
For people like that, I propose a way to change your body type to one that loses weight “just by eating.”.
- The “Eat” Diet, Not the “Don't Eat” Diet
- Three Benefits of Eating an Apple Before Meals
- Recommended Foods Besides Apples
- Finally
日本語バージョンはこちら。⬇️
The “Eat” Diet, Not the “Don't Eat” Diet
“Since I'm dieting, I can't eat XX.” XX fills in for high-calorie foods, but this approach puts a lot of stress on the brain.
I'm sure some of you have experienced dieting failures because you just couldn't resist.
So why not flip your thinking 180 degrees?
Create a rule: “When I'm hungry, I must eat one apple.”
Three Benefits of Eating an Apple Before Meals
You might not even like apples. You might think buying apples is a waste.
I totally get that feeling, but just like buying medicine, accept it as necessary and eat one apple.
After eating it, you can have your usual meal.
A gradual rise in blood sugar levels
Even though you can eat your usual menu and portion size, you've already eaten a whole apple beforehand.
Since you start eating after your hunger has subsided,both your eating speed and portion size will likely slow down. Plus, that first apple helps prevent a sudden spike in blood sugar.
The key point is that your willpower doesn't matter. All you need to do is follow the rule: “Eat an apple before meals.”
Preventing Fast Eating Through Chewing
Once eating an apple before meals becomes a habit, you'll be consuming 1 to 3 apples daily.
It has long been said that “an apple a day keeps the doctor away.”
Apples slow carbohydrate absorption and regulate intestinal function. They also help prevent high blood pressure, lower cholesterol, and recover from fatigue.
Simply adopting this habit can significantly improve your health and make you feel better overall.
Another benefit is correcting habit of eating too fast. You can't swallow apples whole. Chewing is highly effective for weight loss.
[Reference Site]
An article from Dental Clinic, experts in oral health, clearly explains the benefits of chewing. ⬇️
「硬いものを噛むとあごが鍛えられる」って本当？ | 湘南台駅東口から徒歩3分の歯科医院｜湘南台中央デンタルクリニック｜夜7時まで診療
Improved Taste for Less Greasy Foods
Next, you can expect changes in your taste preferences. You'll start to feel discomfort if meals are too rich.
You'll gradually find simpler foods satisfyingly delicious. If your meal preferences shift toward low-calorie, low-fat options, you're on the right track.
Maintaining this habit could lead to noticeable weight loss and improved health—enough to move your belt three notches tighter.
Recommended Foods Besides Apples
You can eat something other than an apple before meals. However, choose foods that require chewing and take time to eat.
Drinking apple juice instead of eating an apple won't be as effective.
Another key point is to eat as much as possible. The goal is to make the upcoming meal feel smaller.
5 Foods That Provide Fullness and Chewiness
Here are some recommended foods and portions:
- Raw cabbage (half a head)
- Vegetable sticks or slices (e.g., carrots, cucumbers) (1 whole vegetable)
- 1 steamed sweet potato, 1/4 piece of steamed pumpkin
- Boiled broccoli, cauliflower (half to 1 head)
- Boiled beans (1-2 servings)
You might be surprised thinking, “This much⁉︎”
This diet isn't about deprivation or restriction; it's a method to transform your body by feeling full with high-quality foods.
Important Notes to Avoid Reducing Diet Effectiveness
To maximize results, it's crucial to limit dressings and mayonnaise. If you absolutely can't do without them, gradually reduce the amount until you're using only a little salt or olive oil.
If eating three meals a day is difficult, you can start with just two meals—breakfast and dinner.
Finally
The goal is to purify your body by replacing high-fat, high-calorie foods with low-fat alternatives.
This habit is especially recommended for those who haven't seen results from other diets.
Why not give it a try for just one week? You'll be amazed at how much lighter and easier your body feels.
