For many people, dieting is a constant struggle, whether it is for health reasons or to fit into a favorite outfit. However, many dieting methods are inappropriate. People often focus on “calories” and “quantity,” mimicking extreme celebrity diets or blindly cutting calories. Diets that limit calories make it difficult to consume essential nutrients, which can strain the body in the long term. The proper way to diet, without overburdening the body,focuses on managing blood sugar.

What exactly is blood sugar? Since blood sugar management is the key to dieting, it is important to understand what it is. When we consume sugar, the concentration of “glucose” in the blood rises, and this blood glucose level is referred to as blood sugar. In simple terms, it is an indicator of how much sugar is dissolved in the blood. Insulin, which plays a crucial role in controlling blood sugar, is one of the vital hormones in our body, helping to maintain balance. For instance, when the blood becomes sticky due to high glucose levels, insulin helps bring it back to a normal state. Insulin pulls glucose from the blood into cells, where it can be used for fat synthesis and energy production. When blood sugar rises, insulin is released, but when it drops, the body secretes less insulin, helping the body keep blood sugar levels steady. As we can see, when blood sugar spikes, the body releases insulin, which stores excess glucose as fat, increasing body fat. On the other hand, if blood sugar is kept at a low level, not only can fat accumulation be prevented, but fat breakdown is also promoted, leading to more effective weight loss.

So how can we manage blood sugar? There are two simple rules. First, at each meal, especially breakfast, consume fiber and protein first, followed by carbohydrates. Second, reduce the intake of simple sugars. You might wonder whether these methods are truly effective in managing blood sugar. The first method is excellent for lowering fasting blood sugar. Eating carbohydrates or sugars first, especially at breakfast, triggers a blood sugar spike, a rapid increase in blood sugar, resulting in a large amount of insulin being secreted to control the sudden rise. Long periods of fasting make the body more sensitive to sugar. Therefore, after fasting, a sudden intake of sugar causes a sharp insulin release, promoting fat storage. On the other hand, if the first meal focuses on fiber and protein without sugar, blood sugar spikes can be prevented, and insulin-driven fat storage can be avoided.

The second method reduces blood sugar at its source by cutting down on the intake of sugar. This means reducing the consumption of fruit juices, soft drinks, and snacks that contain a lot of simple sugars. Even sweet sauces, often eaten without much thought, contain a lot of simple sugars, so it is better to choose products made with artificial sweeteners. Many studies have proven the effectiveness of this method of diet through blood sugar management. For those who damage their bodies with extreme calorie-controlled diets, I recommend a blood sugar management diet that can fundamentally benefit the body.