Healthy Eating Habits and Dieting Tips

Sedentary lifestyle and high carb intake lead to weight gain, emphasizing the importance of movement and reducing carbohydrate consumption for effective dieting.

### Professor Lee Gye-ho's Diet Guide: Eating Slowly, Chewing Food, and Korean Fermented Foods
* 🥗 Professor Lee Gye-ho emphasizes the importance of eating slowly, as people who eat quickly tend to **gain more weight**.
* 🍚 Brown rice is considered a healthy food, but it can cause trouble if **not digested properly**.
* 👅 For carbohydrates to be digested into glucose, saliva is essential, so **chewing all food slowly** is crucial for digestion and absorption.
* 🕰 It takes about **two years** to form the habit of **eating slowly**.
* 🥩 Eating meat too late at night can lead to **poor intestinal health**.
* ❌ Many people have died while fasting or abstaining from food, as it can cause **muscle loss**.
* Traditional fermented Korean foods like cheonggukjang and doenjang are more effective than protein supplements, as they contain **beneficial bacteria**.

Just drinking water keeps gaining weight. I say this often. I don't recommend snacks or fasting instead of meals. Many people have died from snacking and fasting. Everyone says it's good to eat lightly in the morning. Some say it's good to eat a lot in the morning. In any case, the secret of dieting is, Hello, nice to meet you. I'm Professor Lee Gye-ho, specializing in analytical chemistry. I'm very pleased to meet you through this channel. My major is analytical chemistry, which analyzes things like the solid flesh and bones of living beings. When we analyze the components of soil, they are the same as chemical components. When we analyze the liquid components of our bodies, they are the same as seawater. That's why humans are part of nature, and when people die, they all return to the earth. Therefore, we need to get nutrients from the soil, but we can't eat soil. That's why all plants on this earth exist. The role of plants is.

It's very simple. Plants play a role in selecting only the nutrients needed by humans from the nutrients in the soil, which are then delivered to us. So, necklaces, which deliver the most essential nutrients for human survival from the soil to our bodies, are considered food. Therefore, food is one of the most important aspects of our lives. When you eat, the food enters the stomach and is churned for about two hours. If the food is packed tightly, it will overflow when stirred, so the food should only fill up to about two-thirds, leaving one-third of empty space for churning. That's why there is a sensor attached at the two-thirds point. The sensor operates about 10 to 15 minutes after finishing a meal.

The sensor operates. People who eat quickly fill up their entire stomach before the sensor activates. People who eat slowly, no matter how much they eat, when 2/3 of the stomach is filled, the sensor is activated, and a hormone called leptin, which suppresses appetite, is released from the brain, making them feel full and unable to eat anymore. So, the slower you eat, the less you can fill more than 2/3. Therefore, people who eat slowly have no choice but to go on a diet. Generally, fast eaters tend to gain more weight. Nowadays, brown rice is considered healthy, and many people prefer it. Whether eaten with meat or separately, people eat brown rice. Now, everyone thinks brown rice is healthy.

Are you healthy or not? That's the focus, right? Is wheat healthy, or is whole wheat healthy? Whole wheat and brown rice are scientifically healthy ingredients. Because when we grind brown rice to make rice flour, nutritionally, if we consider brown rice as 100, rice flour is only 5 because 95% is removed. Therefore, brown rice is definitely a healthy food. However, if you eat brown rice improperly, it can cause trouble. The characteristic of brown rice is that it is not easily digested. When we eat food, not everything becomes medicine. For it to become medicine, the process of digestion needs to break it down into small pieces, transforming into small particles to be absorbed by the body. If it doesn't break down into small pieces and just passes through, it won't be absorbed by our body and will go to the colon, where it will ferment at a temperature of 40 degrees for a day or two until it comes out as feces. Therefore,

Up to now, everyone has been focusing on whether this is healthy or unhealthy, but no matter how healthy the food is, if it is not digested, it is all poison. However, if you consume brown rice in a way that is not digested by 80-90%, whether it's brown rice, white rice, or noodles, it's all carbohydrates. Carbohydrates turn into glucose when digested. However, for carbohydrates to be digested into glucose, there must be amylase. Where is amylase mainly found? It's in saliva. When does saliva come out? When you chew. Therefore, you should chew all food slowly, produce a lot of saliva, and eat in that state for digestion and absorption. Please remember that all kinds of food that are not chewed but swallowed become poison. I hope you remember this fact well in the lecture on eating brown rice from the beginning.

You should chew more than 50 times. But now, Professor Lee says to chew 50 times, so I decided to give it a try. Sitting at the table, I took a deep breath and wondered if I could chew it now. It's not working. Why? It's because I've been told that eating quickly is not good. Why do I have to live like this? I started to feel stressed every time. But now, what's most important for a person like this is their habits. However, the habit of eating quickly won't be fixed in a day. Therefore, I recommend everyone to eat a salad without dressing before a meal. This way, even those who eat quickly won't be able to skip chewing carrots and swallowing them. You have to chew. Take a salad without dressing and enjoy chewing, which your body is not used to.

It's about practicing, it takes about two years to enjoy it. So, earlier I mentioned that we, as human beings, are like this, we are shaped like a spoon, right? But if you eat vegetables first, since the bulky vegetables will fill up the bottom and rise up, even if you eat a small amount of carbohydrates later, you will feel full. However, if you eat rice first, a lot of rice will pile up at the bottom, so when you eat vegetables later, you will quickly feel full. So, depending on the order of eating, if you eat vegetables first, the amount of carbohydrates will decrease, and if you eat rice first, after finishing a whole bowl, then the vegetables will come. In Korea, it's not a culture to eat slowly, it's a culture to eat quickly, and this culture has spread to everyone.

If that's enough, why do we need to eat quickly and go make money, right? This habit is the most serious problem causing diseases in our country. That's right. Among 194 countries worldwide, we are the top country with 45 colon patients per 100,000 people. In their 20s, 30s, and 40s, Koreans are the top colon patients in the world. Koreans have the worst colon health in the world. Among them, the worst thing in lifestyle habits is that easily digestible foods all go into the intestines and rot, causing poor intestinal health. Overall, we need to reduce everything. So, not only carbohydrates but also protein and fat should be reduced. Especially now, high-calorie foods, which are high in sugar, are also high in calories. Foods with a lot of sugar, or high-fat foods with a lot of grease.

Likewise, because it contributes to the increase in fat content, foods that are high in sugar, high in fat, and high in carbohydrates are mainly the worst foods for diets. If you do a diet incorrectly, you will definitely experience constipation. Many people misunderstand constipation. When they have constipation, they usually think they should eat more vegetables or drink more water. However, for people with constipation, eating vegetables can worsen constipation. Constipation has various causes, but if a person is free from any diseases, there are two main reasons for constipation. Firstly, it is when there is too much insoluble fiber. There are two types of fiber, soluble fiber and insoluble fiber. Insoluble fiber is like a thread, it doesn't dissolve in water, it just stays as it is. Soluble fiber increases in volume when water is added, but constipation occurs.

When people eat a lot of vegetables, there is more insoluble fiber in the vegetables, which makes the stool harder. It takes a day or two for the stool to come out as waste after entering the colon. The longer the stool stays in the colon, the more water is drawn out. As water is drawn out, the stool becomes even harder. So, if you eat too much insoluble fiber or try to push out the waste too hard, it's called a peristaltic action. This way, the colon keeps moving the stool. But if the amount of food is too small, the stool won't move well. So, when you eat too little food and consume a lot of fiber, constipation worsens. Also, if you drink too little water, then for those with constipation,

First, drink more water than usual. Secondly, focus on soluble fiber. When it comes to grains like rice or bread, it's better to consume them slowly rather than vegetables. By doing so, constipation can be relieved more quickly. Also, traditional fermented foods in Korea like Cheonggukjang and Doenjang, even if they have increased beneficial bacteria, help in resolving constipation. Generally, meals are consumed to provide the energy needed for one's activities, right? The reason for eating three meals a day is to ensure an adequate energy supply for activities between meals. Currently, there is an excess of energy intake. The issue arises because the calories entering the body are too high. Therefore, upon waking up in the morning until lunch, if no activities are done, then.

There isn't really a reason to eat a lot for breakfast, as the amount you eat is determined by how much energy you use between meals based on your activities. Some say it's good to eat lightly in the morning, while others prefer eating a lot. It can't be generalized. But the biggest issue is the quantity. Each person has their own idea of how much is appropriate to eat because people have different metabolic rates. Depending on what activities you do, the amount varies. The best way is to eat breakfast and then, when you feel even a slight hunger at lunchtime, that's the most ideal way and a method for dieting. However, even if you don't feel hungry but it's time to eat, you'll eat.

Well, then, that's when it becomes contrary to dieting, right? Now, it's the time when weight gain occurs, determining the right amount for oneself, right? Whether you eat meat in the morning or at lunch is not that important. In the 24 hours of the day, what matters is the types and calories of nutrients in your body, and how the energy calories are used. Whether you eat in the morning or at lunch, whether you eat three meals a day or two meals a day, that's not so important. Especially, eating meat in the evening causes serious problems. Our country's late-night snack culture is truly remarkable. We are the only country in the world that delivers food 24 hours a day. But this culture has only spread significantly in the last 10 years. Just a decade ago, the majority of late-night snacks were instant noodles.

Right now, when we eat carbohydrates like meat or rice cakes, sweet potatoes, and potatoes, they stay in our stomach for about two hours. However, proteins that include oil take 3 to 5 hours to enter our bodies. If you ate a lot of meat around 10, 11, or 12 o'clock before going to bed because you have to go to work tomorrow morning, you should go to bed at 12 o'clock, lie down, and sleep while snoring. Making yourself work overtime. You need to digest the meat you ate and sleep. Should your intestines sleep at night or not? You should sleep. Intestines also need to sleep at night so that immune cells in the intestines can function properly. When the intestines cannot sleep, the immune system begins to weaken. So, it's better to eat meat a little earlier at 6 or 7 o'clock, digest it, and sleep, or have lunch, or eat breakfast.

It's okay to eat, but due to the habit of eating meat right before going to bed, a mysterious figure, the number one colon patient, provided a piece of advice. It's not about not eating meat, but you shouldn't eat too late. Some people see results by fasting. Whether it's intermittent fasting or any other type of fasting, when you reduce the amount you eat, of course, your body shape will decrease. However, we do not recommend fasting or abstaining from food from the beginning because surprisingly, many people have died while fasting or abstaining from food. When our body decreases in size, two things decrease: muscles decrease, and fat decreases. If we don't have fat to decrease first when no food enters our body, fat decreases first.

When it decreases, that's when I've been losing weight for a few months, but it's not fat like belly fat that's decreasing, but muscles like biceps, triceps, and thighs are getting softer, causing weight loss. It means that you are entering a stage of protein deficiency where protein is being lost. When you see someone and their hip bones or shoulder bones are protruding because the muscles surrounding the bones have intentionally become thin, if people keep touching only the bones when they touch the body, it's critical when they fast or abstain from food. They cannot recover. Low-carb diets, I'm not saying it's bad. Decades ago, there was a famous diet worldwide known as the Emperor's Diet, which means only eat meat, don't eat rice. Among the weight gain, whether it's fat or muscle.

There are two things, but increasing muscle is very difficult because you have to exercise a lot, so you can't bear that pain, usually, when weight increases, fat increases. But now, the Emperor's diet is just eating meat and not eating rice. Nowadays, it's similar to a high-fat diet, but if you talk about this part a little more professionally, it's called a ketogenic diet. In our bodies, there are ways to produce energy. When glucose burns, energy is produced, so you have to eat carbohydrates. When fat burns, a substance called ketone is produced. The ketogenic diet originally started as a treatment method for diseases. Among young children, there was epilepsy. Suddenly, children had seizures, some even fell and had seizures with foaming at the mouth. Because brain cells start to function abnormally, the brain's only necklace that it eats is...

So, glucose doesn't send glucose to the brain, so if you don't eat carbohydrates and feed fat, the amount of glucose going up and down because there are no carbohydrates will decrease, so the number of seizures will decrease. But the problem is that if our body continues to produce a lot of ketones for a short period of time, our body will malfunction again. So, trying a low-carb, high-fat diet for a short period of time may have some meaning, but no matter how special and secret the method is, in the end, humans need to return to their original state. Low-carb, high-fat is not the solution. Currently, in the market, there are two types of proteins: milk protein and soy protein. But who mainly ate protein supplements? People who have been working out for a short period of time to build muscle. But these days, this is.

When we get older, the amount of protein decreases, so it is said that taking protein supplements is good. However, it is more important for us to consume protein evenly through food. Protein supplements are not the only thing humans need. Therefore, I do not recommend older people to consume too many protein supplements, not just for those who buy protein supplements for exercising. The reason is that generally, proteins are very large molecules. Scientifically known fact is that only about 60% to 70% of these proteins enter our bodies, break down, digest, and produce amino acids. The remaining 30% or more pass through the intestines undigested. So, even if you eat tofu or soy milk, protein...

People who have low enzyme activity struggle a lot because of digestion. So, rather than taking protein supplements, if you ferment beans to make cheonggukjang or doenjang, more than 95% of the bean protein can be absorbed by the body due to the beneficial microorganisms in the fermented beans. Don't go for expensive protein supplements. Consuming cheonggukjang or doenjang is much more effective. Another thing is that protein supplements are just protein chunks without beneficial bacteria. But what is in the intestines of cheonggukjang? There are beneficial bacteria. These beneficial bacteria directly help with our health, improve immunity, and commonly known, relieve constipation due to probiotics. So, instead of protein supplements, it's better to consume traditional fermented Korean foods.

It is much more beneficial. What is a diet? It's about reducing weight. When we try to reduce weight, there are two things that decrease in our body, right? One is fat decreasing, and the other is muscle decreasing. We shouldn't lose muscles, right? So, if fat decreases, we need to prevent fat formation. The main culprit of fat formation is the intake of carbohydrates and exercise. Therefore, if you consume a small amount of carbohydrates and exercise a lot, you will automatically start dieting. The problem is when you eat a lot of carbohydrates and exercise less, it's hard to find the best diet method. Especially middle-aged women tell me this, I keep gaining weight just by drinking water. They say this. But if I follow middle-aged women for 24 hours and look into every nook and cranny.

What are you eating? He mainly doesn't eat rice, but eats bread or rice cakes instead of rice. So, the more time we spend sitting, the less energy our body consumes, which means we gain weight. People like marbling in beef, right? Marbling is when fat gets into the muscles of beef. The same goes for people. If you sit still, fat will get into your muscles, and you will gain weight. Therefore, it means that it is good to move a lot.

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The Importance of Eating Slowly and Choosing the Right Foods

Eating slowly can help regulate appetite and prevent overeating by allowing the brain to signal fullness.

The role of plants in selecting essential nutrients from the soil highlights the importance of food in our lives.

Brown rice is a healthy food choice, but it needs to be eaten properly to be beneficial, as it is not easily digested and must be broken down into small particles for the body to absorb its nutrients.

The Importance of Chewing Food Slowly for Digestion

Chewing food slowly and producing saliva is crucial for the digestion and absorption of carbohydrates.

Developing the habit of eating slowly takes time but can be practiced by starting with chewing a salad without dressing.

The culture of eating quickly in Korea is linked to the high rate of colon problems, emphasizing the need to reduce intake of easily digestible foods, including carbohydrates, proteins, and fats.

High-sugar, high-fat, and high-carb foods can worsen constipation, while the common belief that eating more vegetables and drinking more water helps is actually a misconception.

Constipation is mainly caused by too much insoluble fiber and a lack of water, but it can be relieved by increasing water intake and focusing on soluble fiber, as well as consuming traditional fermented foods.

The quantity of food intake and the timing of meals also play a significant role in managing constipation, with the ideal approach being to eat when feeling a slight hunger.

The Impact of Meat Consumption on Sleep and Weight Loss

Eating meat late at night can disrupt sleep and impact the function of the immune system in the intestines.

The habit of consuming meat right before bed has been linked to colon problems, and it is recommended to eat meat earlier in the evening.

Fasting can lead to muscle loss and is not recommended as a long-term weight loss solution, as it can result in protein deficiency and negatively affect the body's overall health.

The Ketogenic Diet and Protein Supplements for Muscle Growth

The ketogenic diet, originally a treatment for epilepsy in children, is now a popular high-fat diet for producing ketones as an alternative energy source to glucose.

However, prolonged use of this diet can cause health issues and may not be a long-term solution.

As for protein supplements, while commonly used for muscle building, it's more important to consume protein evenly through food, especially as we age, because the body may not fully absorb the large molecules present in supplements.

Older people are not recommended to rely heavily on protein supplements for this reason.

The Benefits of Traditional Fermented Korean Foods

Fermented Korean foods like cheonggukjang and doenjang allow for over 95% absorption of bean protein due to beneficial microorganisms, unlike protein supplements.

These foods contain beneficial bacteria that can improve immunity and help with weight loss by reducing fat formation.

The key to effective weight loss is consuming fewer carbohydrates and exercising more to prevent fat formation and muscle loss, as prolonged sitting can lead to weight gain.