The Nine-Meal Diet for a Healthy and Beautiful Body: Balanced Nutrition is Key to Weight Loss

II. The 9-Meal Diet for Achieving a Healthy and Beautiful Figure

(I) A 9-Meal Diet for a Healthy Body

What is the 9-dish diet?

Hippocrates, the father of Greek medicine, famously said, "If diet cannot cure a disease, neither can a doctor." The Chinese also say, "Food is worse than medicine." These sayings illustrate the crucial importance of diet. Mr. Wada's bodybuilding and weight loss plan is also based on a dietary approach and discourages the use of medication. First, foods are divided into two main categories: those to be eaten and those not to be eaten.

The foods we need to eat include nine categories: meat, fish, shellfish, seaweed, beans, eggs, vegetables, dairy products, and oils.

Eating all nine categories of food at every meal is called the "Nine-Dish Diet".

Nutritional imbalance leads to weight gain

Obesity is not necessarily caused by overnutrition; nutritional imbalance can also lead to abnormal weight gain.

If you diet incorrectly, eating only one type of food while restricting other foods, it can easily lead to an imbalance in the nutrients your body needs. Even if you eat until you're full, your brain will still send you the message, "I'm hungry, I need to eat more." To satisfy your appetite, you might eat fruits or snacks-foods that won't make you fat and can also eliminate the feeling of hunger. However, these foods don't provide the nutrients you need, and you'll soon feel hungry again...

This vicious cycle is precisely what causes people to gain weight.

Therefore, there's no need to deliberately avoid certain foods; it's essential to eat enough nutritious foods. Both overnutrition and undernutrition are unhealthy, so it's crucial to adhere to a healthy diet. Proper eating habits can help control abnormal appetite, restore it to normal, and maintain good health.

Slim and healthy

The "thinness" mentioned here doesn't refer to being skin and bones, but rather to eliminating excess body fat. While still thin, it's a healthy and energetic thinness that makes you look younger.

Even for the sake of health, there is no need to deliberately consume nutrients such as vitamins, proteins, and minerals. As long as you eat the right foods, these nutrients will naturally be present in your diet.

In addition to helping you obtain the necessary nutrients, the most important thing about the 9-vegetable diet is that these nutrients are essential for the regeneration of cells and tissues in the body.

Each time you follow the 9-food diet, think: "These 9 foods provide my body with the necessary nutrients." This will prevent you from wanting to eat any more snacks.

It's important to note that missing any one of these nine dishes could hinder cell and tissue regeneration. Therefore, it's crucial to consume a comprehensive range of nutrients from each dish.

The effects of the 9-dish diet

[Meat]

Meat is an important source of protein for the human body to make blood and muscles. Generally speaking, students, people who sit in offices for long periods of time, and those who do mental work should pay special attention to consuming more liver-based foods, which can improve brain function. For those who do physical labor, it is important to consume more fatty meat products, as they can help restore physical strength.

When it comes to fatty meats, some people might worry that eating too much meat could lead to high cholesterol. Actually, cholesterol is a raw material for producing adrenal cortex hormones, which help eliminate fatigue. Healthy people don't need to worry about this at all as long as they consume it in moderation.

Furthermore, when eating more fatty foods, it is important to also supplement with vitamin C, because cholesterol must interact with vitamin C to produce new adrenal cortex hormones.

[fish]

Fish can be eaten almost entirely from head to tail. Fish meat is not only rich in protein but also a source of other nutrients, so eat as much fish as possible, including the bones. Dried small fish and similar items are common foods in most households.

[cowry]

Shellfish contain minerals that are lacking in other foods. Generally speaking, phenomena such as anxiety, gray hair, and abnormal hormone secretion in women are mostly due to insufficient minerals. Therefore, shellfish are an essential food for improving health.

Seaweed

Seaweed contains abundant iodine, which beautifies hair and skin, as well as natural minerals. It is a valuable food that deserves attention.

The algal bloom in kelp and green kelp, as well as the ammonium lactones in nori, all help prevent excessive cholesterol. The sticky components of seaweed can prevent blood clotting and thus myocardial infarction. The fiber in seaweed can absorb harmful substances in the body and eliminate them. Although seaweed is such a valuable food with many benefits, there is no need to eat it deliberately; it is best to eat it with other dishes.

[bean]

The main purpose of eating legumes is to obtain plant-based protein. Soybeans are known as "beef of the field" because they are rich in high-quality protein. Eating tofu regularly can provide sufficient protein. However, it's important to note that consuming too many boiled beans, peanuts, etc., is no different from eating staple foods and can only be harmful.

[Egg]

Eggs contain essential amino acids for maintaining human health and vitamin B₂, which is often lacking in people. Therefore, eggs are an excellent source of protein, and both chicken eggs and quail eggs are worth eating more of. Eating 1 to 3 eggs a day is acceptable.

Other cooking ingredients like salad dressings are also considered egg-based foods. Salad dressings, in particular, are convenient foods made from a mixture of eggs, vegetable oil, and other ingredients. They are easy to digest and absorb, making them a nutritious food worth eating more of.

[vegetable]

When it comes to vegetables, their nutritional value varies, so don't favor one type of vegetable. Eat as many different kinds of vegetables as possible, and ideally, vegetables should make up half of your diet, except for gourds.

In bodybuilding and weight loss plans, eating fruits other than lemons is prohibited. Since not eating fruit leads to vitamin deficiencies, it's essential to supplement these by eating plenty of vegetables. There are many ways to prepare vegetables, including steaming, boiling, and baking.

Don't worry about vegetables losing valuable vitamins or minerals after heating. While some nutrients will be lost during heating, it's only about 20% at most. If you eat more vegetables, you can easily make up for it. Instead of eating raw vegetables to avoid nutrient loss, it's more effective to eat more cooked vegetables.

Furthermore, the amount of nutrient loss varies depending on the heating method. For example, spinach loses about 10% of its carotene during steaming, but only 5% is lost when stir-fried. Stir-frying also helps improve vitamin absorption. It is especially important to note that the heating time should not be too long.

If you cook the food and eat the broth as well, you can reduce the loss of vitamins.

People with vitamin C deficiency can eat raw vegetables such as celery, parsley, green peppers, and onions.

Vegetable fiber can stimulate the intestines, promote bowel movements, and prevent constipation. People suffering from constipation should eat more vegetables high in fiber, such as cabbage and burdock. However, juicing vegetables easily leads to the loss of fiber and vitamins, so this should be done with caution.

Dairy products

Milk, cheese, and yogurt are all good sources of protein. However, milk should not be consumed like water, especially outside of meals; this is equivalent to a snack and violates any weight loss plan. Therefore, it is best to consume milk during mealtimes.

Yeast milk has a laxative effect and can be mixed into various salads. It is also a common food in households and can be stored in the freezer for easy access.

[grease]

Fatty foods can suppress appetite and improve vitamin absorption.

Many people worry that eating too much animal fat will raise their cholesterol levels. However, the truth is, all foods need to be consumed in sufficient quantities; too much is certainly bad, but too little is even worse. Therefore, as long as you get a balanced intake of all nutrients, there's no need to worry about anything.

Cholesterol is divided into two types: high density and low density. Low density cholesterol, which can cause stroke, is more worrying.

As mentioned in the previous section on meat, high-density fats and cholesterol can work with vitamin C to produce adrenal cortex hormones, which have analgesic and fat-digesting functions.

In addition, more exercise can increase high-density cholesterol and inhibit low-density cholesterol. Regularly consuming more vitamin C and doing aerobics can increase high-density cholesterol, so there's no need to worry about other issues.

Of course, if you don't do aerobics for weight loss, you should avoid consuming too much plant-based fat. This can also improve metabolism, eliminate excess cholesterol, improve sebum secretion, and make your skin smooth and shiny.

Therefore, you don't need to deliberately avoid animal or plant-based fats; consuming them in moderation is the best approach.