The Cornerstone of High-Quality Nutrition for Weight Loss: Nine Essential Foods and Their Nutritional Logic

A runner might only burn 200 calories in a single run. If, after running, he sits still all day without paying attention to his diet, he won't lose weight; he'll actually gain it. Despite his efforts, it will be ineffective. Most of us aren't the type to run. We don't necessarily enjoy running. Our bodies aren't necessarily suited for running, especially for overweight people. Furthermore, trying to lose weight by wearing heavy clothes or stuffy jackets and sweating profusely is simply self-inflicted suffering. Even if this method might gradually reduce weight, it's not enough to maintain long-term interest. Sticking to this method will inevitably lead to a miserable experience. Many people give up after just one week.

Nine essential foods to consume: (1) Meat: Not limited to beef, pork, lamb, or fish. Meat can be minced or cut into strips. Processed meats such as ham, bacon, and sausages are also acceptable. Liver and offal, which are also meat, are particularly beneficial for students and those who engage in mental labor. They are especially helpful for mental thinking and should be eaten more often. When meat is mentioned, everyone thinks of the harmful effects of cholesterol on the body. However, there is no reason to completely reject cholesterol in order to recover from fatigue. Cholesterol promotes the activity of the adrenal cortex, thereby eliminating fatigue. Furthermore, cholesterol is a component of adrenal cortex hormones; without it, the body lacks the function of recovering from fatigue.

(II) Fish: A live fish, fish cut into pieces, sashimi, or various dried fish are all acceptable. Even fish dumplings, fish balls, fish sauce, and cod balls are fine. The main components of both fish and meat are animal protein, and they can be substituted for each other. However, the skin and internal organs of many fish species are edible and contain high nutritional value beyond protein. Cut fish are not as good as small fish. When choosing fish, it is best to select a whole fish and keep it whole during cooking. We are surrounded by the sea and can make full use of its boundless resources. (III) Shellfish: Raw scallops, canned scallops, dried scallops, boiled scallops...any kind of shellfish is acceptable. Raw scallops spoil easily in summer, so buy more canned ones for storage.

Of these nine foods, shellfish are the most indispensable for those who are mentally stressed. Some office workers become irritable and unable to calm down when facing their desks. From a nutritional balance perspective, this is largely due to a lack of shellfish. A deficiency in shellfish alone can have extremely adverse effects because shellfish contain iron and phosphorus, which are not found in other foods. Some students at the Wada Research Center were unable to fully achieve the results of the Wada-style weight loss plan simply because of a lack of shellfish intake. (IV) Seaweed: Kelp, nori, and kelp are all types of algae. Large quantities do not need to be consumed at once; they can simply be used as condiments. (V) Eggs: Not limited to any animal. All eggs have nutritional value. Cooking methods are not restricted. Processed preserved eggs are also acceptable.

(vi) Dairy products: including milk, butter, cheese bread, milk powder (unsweetened), etc. Milk should not replace water or be eaten as a snack. Do not drink large amounts of milk with meals. To reduce appetite, do not eat too many dairy products. Among dairy products, yogurt is a no-no for overweight individuals because it contains sugar and will cause weight gain. (vii) Legumes: including tofu, soy milk, soybeans themselves, and processed soybean products. (viii) Oils and fats: oils and fats include butter, bacon, sesame oil, salad oil, etc. These foods are often consumed through cooking methods such as stir-frying, pan-frying, and deep-frying. Oils and fats are not limited to animal or plant fats.

In the section on meat, cholesterol is briefly mentioned. We don't need to be afraid of cholesterol. The fact that fat has more than twice the calories of starch and sugar might surprise even calorie-obsessed people. However, for those who don't practice weight-loss exercises, excessive consumption of eggs and animal fats is not advisable. Cholesterol buildup in the body is a major cause of arteriosclerosis. (IX) Vegetables: Vegetables should make up half of each meal. Freshly picked or blanched vegetables are acceptable. Cooking methods can be varied. Fruits other than lemons should be avoided during cooking. A large intake of vegetables is recommended to supplement vitamins. Furthermore, since starch intake is restricted, which can easily lead to constipation, attention should be paid to consuming high-fiber vegetables.