Shandong Medical Circular Diet and Nakamura-style Behavioral Therapy: From Motivation Establishment to Scientific Shopping List

Day 1: Fast for one day, but drink two kilograms of water or tea. Starting Day 2: Follow a cyclical diet every two days until your weight is at a normal level. Cyclic Diet: Day 2: Breakfast: One egg, one ounce of fish, one ounce of steamed bun, one piece of fruit, one cup of tea. Lunch: Two ounces of fish, four walnuts, four ounces of green vegetables, one ounce of rice, one cup of tea. Dinner: Four ounces of tofu, four walnuts, three ounces of green vegetables, one piece of fruit, one cup of tea. Day 3: Same as Day 2. Notes: 1. The variety of green vegetables can be adjusted daily according to the season to suit individual tastes. 2. Lean meat refers to pure lean meat from pork, beef, lamb, chicken, rabbit, etc. If lean meat is unavailable, four ounces of tofu can be used as a substitute. 3. Drink at least one kilogram of water daily.

The modified "Nakamura-style" weight loss method differs from dietary restrictions that rely on both doctors and medication. Instead, it's a "self-weight loss method" based on behavioral therapy theory. In other words, it's a new weight loss method combining behavioral therapy and dietary restrictions, and many people have achieved excellent results using this method. Taking into account my country's specific circumstances and the dietary characteristics of Chinese people, this modified method is now presented to our readers.

The content of "Weight Loss Behavioral Therapy" includes: 1. Clarifying Motivation. Some people lose weight because of warnings from doctors, others because of sarcastic remarks from friends, and still others because of dissatisfaction with their body shape, etc. The reasons for losing weight vary, but the important thing is to consciously recognize "why you must lose weight." Weight loss forced by others is not sustainable. The clearer the motivation for weight loss, the higher the success rate. Secondly, it is necessary to establish an appropriate goal, clarifying the extent to which you want to lose weight, and considering what methods to use.

2. Learn from role models. After setting a clear goal, establish a role model in mind to learn from and surpass. You can choose someone similar to yourself from the success stories introduced in this book as your role model for weight loss. 3. Self-regulation ability. Humans are capable of self-regulation (including self-reflection). Don't rely solely on so-called weight loss drugs and health supplements; instead, experience and master self-regulating eating habits through a self-disciplined lifestyle.

4. Sense of Self-Fulfillment. First, set a small, achievable goal and challenge yourself. Upon success, you'll feel immense joy. This joy, even without praise from others, brings a sense of satisfaction-this is called "sense of self-fulfillment." When you experience this pleasure, you'll strive for even greater fulfillment, motivating you to tackle bigger goals and challenges. In this way, you'll continuously improve. Now, let's apply Bandura's theory to "Course A"-the 7-day "Bold Reduction in Food." Only when your stomach is at its emptier is it the perfect opportunity to break free from old, unhealthy eating habits and the easiest time to adapt to new ones.

Seven Key Points for Weight Loss: Now let's explain the key points of the behavioral therapy-based diet method for weight loss in more detail. This is the product of effectively applying the seven key points advocated by Professor Stancat to practice. 1. Create a daily weight loss chart, practice self-monitoring, and use it for reference, guidance, and consultation. 2. Make a shopping list after meals. Shopping on an empty stomach before meals is more likely to result in buying unnecessary items. 3. Take a break after each bite. Developing the habit of chewing slowly and thoroughly will prevent overeating. 4. Learn about the nutritional value of food. 5. Increase physical activity. Excessive and strenuous running and popular "aerobics" are often causes of illness. Instead, cultivate a habit of regular daily activity.

6. Seek assistance from family and friends. Family support is crucial, especially for minors. Parental understanding and encouragement are key to success. Promptly reward those who show noticeable weight loss results; this habit of rewarding is effective. 7. Avoid setting unrealistic goals. First, set achievable weight loss goals. No matter how much you want to lose weight quickly, unrealistic goals will inevitably lead to failure.