Dr. Nishiwaki originally intended only to understand the relationship between cancer, diabetes, and depression, but lost nearly 40 pounds instead.
Japanese psychiatrist Dr. Nishiwaki Shunji
created his own sugar-free diet for weight loss. After making himself a guinea pig
for the first trial, he lost 37.4 pounds (17 kilograms) in three months. He said that diseases such as high blood pressure, diabetes, obesity, and arteriosclerosis can all be cured or improved through a sugar-free diet.
Dr. Nishiwaki intended initially to understand the relationship between cancer, diabetes, and depression. By adhering to the inherent experimental spirit of a physician, he took on the challenge of living without sugar. As a result, he lost 11 pounds (5 kilograms) in one month, another 13.2 pounds (6 kilograms) in the second, and a total of 37.4 pounds (17 kilograms) after the third. Since then, he has not regained weight for many years and is healthy.
The so-called sugar-free
(more precisely, carbohydrate-free) diet means that you consume less than 0.35 ounce (10 grams) of sugar a day, by which you can easily achieve weight loss without reducing the amount in each meal.
Dr. Nishiwaki pointed out in his book "Sugar-Free Diet to Change Your Physique in Three Days
" that it is not the sugar in food that provides energy for the body but the glucose after the sugar has been broken down and converted. But, the human body can produce enough glucose on its own. Therefore, sugar is unnecessary for the body; instead, its presence might bring other adverse effects. This includes cognitive impairment, anxiety, and an unstable mental state, increasing cancer risk. The more sugar in the body, the easier it is for cancer cells to survive.
A 26-year follow-up study
on 175,798 women by Harvard University found that drinking sugary drinks was associated with an increased risk of breast cancer. Another study
found that eating more sucrose, sweet bread, and biscuits was associated with an increased risk of endometrial cancer.
Sugar can also induce various diseases, such as diabetes, high blood pressure, arteriosclerosis, allergies, etc. It can also increase body fat and raise a person's risk of developing a metabolic syndrome.
In 2022, the renowned academic journal Cell published a study (pdf)
on animal experiments. Researchers found that Th17 cells can inhibit intestinal epithelial lipid absorption, thereby preventing metabolic diseases. Dietary sugar disrupts the balance of intestinal flora in mice, leading to a decrease in Th17 cells and increasing the risk of metabolic diseases.
Moreover, sugar also accelerates aging. People who eat more sugar are more likely to develop dementia than those who eat less. A Malaysian study
of 1,209 older people found that sugar intake, including sugary drinks, cakes, and desserts, significantly reduced cognitive performance.
Dr. Nishiwaki further explained
that these are not the only diseases sugar encourages. Once blood sugar rises sharply, bacteria in the blood will also increase significantly, damaging the inner wall of blood vessels. Then, cholesterol in the blood vessels attaches to the blood vessel walls, which is the beginning of arteriosclerosis and the cause of conditions such as stroke and myocardial infarction.
Dr. Nishiwaki treated a patient
overwhelmed by diabetes for two decades. Dr. Nishiwaki first stopped him from taking medicine and insulin. He believed the patient's pancreas had lost its function, so it was meaningless to stimulate it further; instead, it would only increase its burden. In terms of diet, he recommended the patient eat meat, seafood, eggs, and other animal proteins that would not raise blood sugar, as well as tofu and other foods with extremely low sugar content, and avoid eating carbohydrates. To burn up the excess sugar in the patient's body, the patient was given physical training, improving his basal metabolism and increasing muscle mass.
One month later, the patient appeared slim and healthy, and his blood sugar level had returned to normal. Now, the patient is full of vigor and spirit.
Lose Fat Without Enforced Dieting or Strenuous Exercise
Dr. Nishiwaki said that a bona fide weight-loss program is not to lose the weight accumulated but to reduce the source of obesity: body fat. After body fat is reduced, the weight will go down naturally. This is the ideal way to lose weight without and keep it off.
Dr. Nishiwaki mentioned in his book
that obese middle-aged men and women who could not adhere to any other weight-loss regimen lost more than 17.6 pounds (8 kilograms) within 60 days. "I can stick to it without difficulty" was the main feedback Dr. Nishiwaki received.
Suzuki Emi, a 35-year-old housewife
, said, "I have not exercised enough over a long period in the past. I was first worried that I would not be able to sustain this time either. Unexpectedly, I could still eat enough every day. And after three days, I lost 2 kilograms (4.4 pounds) and 1.3 percent of my body fat."
Ichikawa Keiko, a 43-year-old office worker, said, "I still ate very full for all three meals and only did simple abdominal muscle exercises after a meal. Three days later, I actually lost 2 kilograms (4.4 pounds) and reduced body fat by 2 percent. In particular, my annoying fat belly has obviously become smaller.”
Mr. Terasaki, an editorial staff member of Japan Forest Publishing House, tried to live without sugar
and saw tremendous changes in just three days. He posted online: "My feet, which were swollen until then, returned to normal. My family members were all surprised and said, 'Is this your foot?' The skin problem that had been troubling me for many years is no longer itchy, and I even feel it has become a little bit finer than before. The big belly that my daughter has been complaining about all the time has got smaller. And most strikingly, my addiction to sugar has improved a lot.”
How to Avoid Sugary Foods
Dr. Nishiwaki explained further in his column
that a seemingly balanced diet also contains a lot of sugar, such as rice, pasta, fruits, or certain root vegetables. However, it is best to choose leafy vegetables such as spinach.
In addition, the sugar contained in fruits, such as apples and bananas, is fructose, which can quickly become neutral fat.
Dr. Nishiwaki explained that consuming high-quality animal protein can supplement the vitamins and minerals the human body needs. For example, meat and fish contain essential amino acids, but fatty meat is not good for the body. Pork contains vitamin B1, chicken has vitamin B6, and beef has zinc. Seafood such as mackerel, sardines, and saury contain omega-3 fatty acids
, which can improve blood flow and enhance brain function. Shellfish and crustaceans contain taurine, which can lower cholesterol, blood pressure, and blood sugar levels.
Eggs are protein-rich (but avoid more than three eggs per day). There is no need to worry about cholesterol because most of the cholesterol in the blood is synthesized in the liver, and the impact of food is minimal. In addition, tofu is also a valuable source of protein and can also replace staple food. However, avoid eating processed foods.
Water should be your primary choice for beverages, but ice water should be avoided, and feel free to drink warm green or black tea. Warm water
warms the body and activates internal organs to promote digestion. It can also improve blood circulation. For every one-degree increase in internal organ temperature, basal metabolism will increase by about 10 percent.
For alcohol, choose those that do not contain carbohydrates, such as shochu and whisky. But always avoid beers containing sugar.
Dr. Nishiwaki suggested
combining simple exercise while limiting sugar would be better, as the skin will become tight during the fat-losing process. Ensure you get more than 20 minutes of aerobic exercise daily, such as walking, cycling, etc.
Dr. Nishwaki also emphasized that when the body's digestion functionality is not good, it is better to get the body into its best condition first before attempting a sugar-free diet.