However, there is a Japanese woman named Chiaki Sato, who successfully lost 17 kg in a year through healthy eating habits. How did she do it?
48-year-old woman loses 17 kg in a year
Chiaki Sato, who is approaching her 50th birthday, lost 17 kg two years ago (when she was 48). As 17 kg is a significant amount of weight, many people wondered if she had undergone a strict diet or resorted to cosmetic procedures.
Chiaki Sato, nearing 50, successfully lost 17 kg.
In reality, the key to Sato’s success was that she spent a year adjusting her diet, which not only made her healthier but also helped her maintain her figure without gaining back the weight. Forming healthy eating habits made her realize deeply: “Our bodies are made of what we eat.”
The most important meal for weight loss is breakfast
In Chiaki Sato’s weight loss philosophy, breakfast is a crucial time for losing weight. As you can see from her social media posts, Sato often shares pictures of her breakfast, and each meal is simple yet consists of healthy foods.
She emphasizes that when you first wake up in the morning, your body’s energy is low after a long night of fasting and rest. Eating a nutritious breakfast at this time can quickly replenish energy and effectively increase body temperature, boosting metabolism.
She states that breakfast is the most important meal, determining your weight loss success.
Breakfast is like a “body switch,” awakening your metabolic system and activating fat-burning. Thus, for those wanting to lose weight, breakfast is a must-have meal of the day. Sato’s breakfast usually includes the following three types of foods, meeting nutritional needs and making weight loss easier:
1. Eat protein for breakfast
Chiaki Sato ensures she eats eggs for breakfast. One egg contains approximately 7g of protein. She typically eats two, providing about 30% of the protein her body needs. Eggs are rich in vitamins, including vitamins A, D, E complex, and B, making them an excellent source of protein when dieting.
Protein-rich eggs keep you fuller for longer, preventing overeating in subsequent meals.
2. Nutritious seaweed wakame miso soup
In addition to protein, she adds ingredients rich in water-soluble fiber, such as shiitake mushrooms and seaweed wakame, to her miso soup. This not only helps with constipation but also regulates the gut environment.
Seaweed wakame contains natural fiber, which can block fat absorption in the intestines. Shiitake mushrooms are a must-have in dieters’ diets due to their low-calorie content and abundant fiber. Moreover, shiitake mushrooms prevent weight gain.
Overall, these rich ingredients make the miso soup not only nutritious but also filling.
Seaweed wakame miso soup is nutritious, gut-friendly, and reduces fat absorption.
3. A great choice for weight loss: Natto
Chiaki Sato also likes to include natto in her breakfast. Every 100g of natto provides about 14 to 18g of protein. Additionally, it contains fiber, vitamin K2, and probiotics that promote gut health. The low-calorie, nutrient-rich food can increase satiety and reduce cravings. It is an ideal healthy food for those wanting to shed pounds.
Natto is a popular Japanese dish and is excellent for supporting weight loss.
Dieting Principles
After years of studying and researching food, Chiaki Sato even obtained nutrition-related qualifications and taught cooking classes. She also shares many delicious and healthy recipes on her personal page. Glancing through these recipes, you can discern Sato’s dieting principles:
Balanced diet: Each meal includes protein, vegetables, starch, and whole foods.
Cooking methods: Boiling, roasting, and frying are the primary techniques.
Careful seasoning selection: Choose seasonings with minimal additives and safe ingredients to vary flavors.
