The evolution of the documentary-style diet: a scientific method for weight loss that allows you to indulge in delicious food.

For example, eating two-thirds of a grilled meat and a quarter of a pork chop is perfectly fine. It's not that you can't eat them because you're dieting; if eating them all would lead to weight gain, just eat half. So, it's not that you can't eat them, but rather that you need to think about how to make it possible.

Take myself for example. As soon as the Big Mac came out, I immediately bought one, cut it into eight pieces like a birthday cake, and chose the juiciest, most sauced, and most delicious-looking piece. The rest… I immediately threw in the trash!

A Big Mac has about 720 kcal, so 1/8 is only 90 kcal. I slowly savored my chosen piece.

Mmm, so delicious!

Now, think about it.

Want to eat more?

—YES!

Want to buy another one?

—Hmm… NO.

Why?

—I don't really want to eat that much.

Yes, everyone has things they really want to eat, but that doesn't mean they have to eat it all. Make sure you eat the portion you absolutely must have, and throw away the rest. This way, if you want more after finishing that, you'll have to buy (or cook) it again.

If you don't want to buy (or cook) it means "it's not that bad."

The idea of ​​restricting calorie intake often gives the impression of being poor and stingy.

That's not true at all. The opposite is true. Throwing away the rest without hesitation, except for the portion you really want to eat, is actually a super luxurious lifestyle.

Do you know what was on the tables of ancient royalty and nobility? The tables were laden with various dishes, all made with precious ingredients imported from all over the world, and meticulously prepared by top-notch chefs. But the emperor and empress would only touch each dish, taking a small bite.

What you're eating can be considered royalty.

You're royalty now; you don't need to be bound by the "one-person serving" limits set by manufacturers and restaurants. If you really want to eat something, just have a bite or two, or even half or a third.

If it's cake, just eat your favorite part; if it's ice cream, just eat the middle.

How about that? Isn't dieting the most luxurious lifestyle?

Not only do you live luxuriously, but you also lose weight. Thinking about it this way makes dieting even more enjoyable.

Some people might feel it's wasteful to throw away leftover food.

However, you can't force yourself to eat extra calories just because you think it's wasteful. That will definitely lead to weight gain. If you're still hesitant, please read this book to the end; you'll definitely realize that it's not wasteful after all.

Similarly, when I crave potato chips, I buy them without hesitation, without even considering the calories, just trying to get as many delicious chips as possible.

However, I only select the five best-shaped, best-colored, thickest chips, sprinkled with salt. I painstakingly pick and choose, selecting the top five.

After selecting, I take the rest to the kitchen and flush them down the drain! That way, even if I want to eat them, I can't, eliminating the worry of overindulging.

This idea comes from accumulated small experiences.

At the Tokyo Hilton Hotel, there's an executive lounge. After staying a few nights and becoming a member, even someone like me can use this lounge. Drinks and snacks are free in this lounge.

I really enjoy this freebie, always taking lots of potato chips and cookies. If I use a small dish, I only need to refill it twice; by the third time, I don't even feel as satisfied anymore.

But at home, I can finish a large bag of potato chips in no time without feeling tired of them. Why is that? Actually, the first few chips are indeed delicious, but after that, it's just habit; I keep eating them mechanically.

Eating them because they're tasty is understandable, but eating them out of habit is unacceptable. Getting addicted and gaining weight is absolutely wrong! Besides, if you keep eating chips that aren't tasty, aren't those extra calories just wasted?

Thinking this way, I immediately threw away the ones I didn't want to eat. Even if I kept them, they'd get soggy and wouldn't taste good, so I just threw them away. Potato chips aren't expensive; I can just buy a new bag if I want some.

At first, I just threw them in the trash, but I took them out and ate them several times. Later, I simply poured them directly down the drain.