【 我設計了一套終極萬用備餐指南 】改善舒肥雞胸肉的三個方案｜降低煎牛排的技術門檻｜買魚可以加速出餐｜採購跑對地方超便宜 ｜飲控不是要你餓肚子 ｜ 回到健康體態 ｜非飲控也適用

【 我設計了一套終極萬用備餐指南 】改善舒肥雞胸肉的三個方案｜降低煎牛排的技術門檻｜買魚可以加速出餐｜採購跑對地方超便宜 ｜飲控不是要你餓肚子 ｜ 回到健康體態 ｜非飲控也適用

This episode isn’t just a weight-loss log It’s also a versatile meal-prep guide Whether or not you plan to limit your drinking You should start changing this way Hello everyone, I’m Chris Today is March 6, 2025 I’m going to document my weight-loss journey That’s right — I’m starting to lose weight You probably noticed over the past three years My weight has fluctuated noticeably I’ve gone from fat to skinny to fat again This time, my reason for losing weight is mainly health-related I’m now 42 years old My physical fitness has started to decline rapidly Everything’s showing red flags. At the last local health screening, my cholesterol was too high. And in the past two years it’s been happening more often. I’ve been noticeably low on energy and unable to concentrate. I also get hungry much more easily. That’s pretty scary. It especially happens during the day. For example, I eat at noon and at two or three I’m still not hungry. Usually after noon people feel a bit hungry and want to eat something. I don’t. I’m just in a state where… I kind of feel full, like it’s nothing. But then around four or five o’clock… I suddenly get an intense, cliff-like hunger. Or I suddenly get hungry. I get lightheaded, and sometimes when it’s bad my hands shake. So to prevent getting sick, I try random treatments. Or I play doctor by Googling things online. I decided to seek help from a professional doctor. I’m going to Churi Clinic to see my good friend, Dr. Lee. I’m asking him to help me with a full-body makeover. Set up a weight-loss plan. Let’s go. Hello Dr. Lee, long time no see. Hi Chris, how have you been lately? I’m okay—just put on a bit of weight. It’s not just a little, is it? Why is your cholesterol so high?! 204….(Wow) Okay, let’s see what happened. How did it get over two hundred? Cholesterol metabolism is more related to your body type. However, Dietary cholesterol becomes very important for you. Pork shoulder, short ribs. Pork belly isn’t really suitable to eat. Also, those that are fragrant, crispy, and crunchy, that are fried or roasted, might contain some trans fats. They could raise your cholesterol. Then you shouldn’t eat them anymore. Okay, sorry. Alright, no more talk—let’s just look at the results. That’s a huge difference, isn’t it? My face has become slim and sharp again. That old flabby look and double chin. There’s one less layer under my chin now. This time I underwent two treatment courses over four months. My weight was originally 87 kilograms. Now it’s down to 74 kilograms. My waist measurement is down by a full 13 centimeters. The results are excellent. Look at my original body shape. You can see my stomach was sticking out from the side. And there was an extra layer under my chin. The before-and-after difference is massive. I kept all the pants I couldn’t fit into before. Now I can wear them again. My belt has moved back four notches. I originally thought the weight-loss clinic was just… prescribing some medicine for you to take. Telling you to eat less sweets, fried stuff, and other junk food. But it turned out to be even stricter than I expected. Look at this test report. I’m not just fat. High blood sugar, high uric acid, high cholesterol. I’ve already gone from my original senior-year self. The dashing young man has become a middle-aged man with the three highs. But it’s okay — finding the problem you solve the problem. If you can’t solve the problem, then deal with the person who has the problem. I know a lot of people who are dieting. The biggest challenge is grocery shopping. Because while dieting you have to do a lot of cooking. to get enough protein and vegetables. That’s right—you have to buy a lot of vegetables and meat. Vegetables are priced by season; seasonal produce is always the cheapest. As for protein, it’s fish and meat. Those two are always the most expensive. We can’t operate like a restaurant. They buy in bulk to lower costs. If you don’t run a restaurant, suppliers aren’t obligated to sell to you. This was one of the biggest pain points after I left the restaurant. So the reason I titled this episode… The reason behind this ultimate meal-prep guide is I’ll take you shopping with me Besides helping you save money, it also covers how to handle large-scale meal prep during dieting so you can speed up meal prep and serving and make cooking easier You can still eat very deliciously while dieting Maybe even better than what you used to cook Enough talking—it’s 1 a.m. now We’re getting ready to go buy fish Don’t doubt it—we’re not going to bed yet. Let’s go buy fish One of the best sources of protein is fish. A lot of people think fish is expensive, right? But actually fish is cheaper than you think. Because fishing ports are one of the few places where you can buy first‑hand ingredients. This is Qianzhen Fish Harbor, the most representative in the south. There are large wholesale fish markets like this across northern, central, and southern Taiwan. Most of them start operating at midnight or in the early morning. First, it matches the fishing boats’ working hours. Second, to ensure the process from unloading to auction runs smoothly. Third, it’s to maintain the freshness of the fish. To avoid the quality being affected by air temperature. Other deep‑sea catches also follow the schedule of auction times when they come into port. Ah Jun~ Hey hey!! I’m here too! I was following him just now (the ice truck). I came along with him. If you’re coming to the fishing port to buy fish, you need to bring a cooler. There will always be ice trucks near the market. They supply crushed ice to vendors to keep things cold. This is very important. Any kind of fish. Especially the ones I’m buying to eat raw. You need to keep them chilled the whole time. At night or at noon? At night. No problem, I’ll handle it. Salmon Salmon — what size do you want? About 7 to 8 kilograms. Norwegian? Norwegian. Norwegian salmon are air-shipped to Taiwan on ice. That means they’re gutted, packed in crushed ice, and put on the plane right away. So whenever you see at a stall those extra-long Styrofoam boxes, that’s a salmon vendor. 3260 3260… hold on, I’ll write that down. At the fish market, pricing is listed in both kilograms and Taiwan catties. It’s best to ask clearly before buying. If you want to keep records, you can just photograph the scale display. Or ask the stall owner to write up an order. Okay — thank you! Notice this kind of counter has all sorts of long, specialized tools. And there’s even a refrigerated truck in the back. That’s the stall that sells tuna. Tuna oxidizes more easily because it has a high iron content. So it has an especially high need for low temperatures. Different seasons have different varieties. In short, they’re available year-round. Are these trimmings for sale? Yes! It’s only 100 per jin. The more you buy, the cheaper it gets. Also, these trimmed blood-rich meat pieces and tendons in front… They also sell it cheaply. Super cheap. The fish you see at the market are all brought from the fishing port to be sold. So the prices you get here are first-hand. The freshness is first-hand as well. Chefs from Japanese restaurants also come here to buy fish. (inaudible) Usually after buying the fish I go back to the ice truck and fill it with ice. I go home and sleep first, then clean them in the morning. It won’t be as tiring. You can buy tuna in Taiwan all year round. Except for the most famous bluefin tuna season from April to June. At other times, there’s still yellowfin. Bigeye or longfin tuna. And as long as you pick the right cut, you’ll find it’s super cheap. Lean back meat like this. It costs about 400 per kilogram. And there’s very little waste. We only need to trim off these dark bloodline pieces. The bloodline has a strong flavor and isn’t suitable for raw eating. But it’s very nutritious. It tastes great cooked. You can tell by appearance that those silver-white stripes are tendons. They’re concentrated in certain areas. Just trim the whole section off. They’re naturally hard to eat raw. But they’re very delicious once cooked. Fish tendons are different from beef tendons. They become very tender and springy with just a little heat. Alright, that’s all for cutting the tuna. And there’s virtually no waste. The tendon-rich pieces are excellent when cooked. The trimmed skin here is even less than 100 grams. Tuna has been a long-time guest on this show. It’s also one of the favorites among foodies. For the detailed fish-cutting process, please click the top right to watch. Compared to lean tuna Tuna has a richer aroma and a fattier mouthfeel. It’s suitable to eat both raw and cooked. And the price at the fish market typically varies by about 400–500 NT$ per kilogram. Even if you can’t get to the fish market, you can ask a cooked-food vendor to pick up the fish for you. They’ll charge at most an extra 50 NT$ per kilogram. But that depends on your social skills. I’ve done that before. Although compared to tuna, salmon seems to have a bit more waste. But actually, if you roast the bones and heads, you can pick off the meat and use it in many ways. For example, sprinkle it on a salad. Or use it to make tea-soaked rice (chazuke). At first light. The shopping isn’t over yet. I’ll continue taking you to where you can buy vegetables firsthand. There are produce wholesale centers across Taiwan. Fortunately, there are more of them than fish markets. But they have one thing in common. You still have to get up early. Because that’s how you can get the freshest vegetables. And there are dedicated stalls. For example, cabbages piled as high as little hills. There are also stalls that sell only garlic. And a plentiful leafy greens section. No bags needed. Great, great~ Thank you They even sell peeled, blanched green bamboo shoots. You can eat them right away after buying. At a large wholesale market like this, it’s hard to imagine how cheap the produce can be. Broccoli, a favorite of fitness enthusiasts, regardless of the season, on average each head is 10–20 dollars cheaper than at the supermarket. Of course, there are also my favorite lettuces. For lettuce, I recommend buying at least two colors. One green paired with one purple. This is what we commonly call reddish-purple lettuce. Or purple heart lettuce. And the kind you usually have to shred to eat. That purple cabbage is different. The leaves of the purple-red lettuce are thinner. You can tear off small pieces to eat. The advantages are its attractive color and that it provides anthocyanins. And it also stores very well. The downside is it’s expensive. But usually these dark-colored greens are more bitter. So you naturally use less of it, which means it lasts much longer. Spin the washed broccoli dry using a salad spinner. Portion it into zipper bags and seal them. They can last at least a week. This bag was my 10-day limit test. The front parts have already started to turn noticeably dark. The rest still looks fine. Just peel a bit and it’s ready to eat. But don’t keep vegetables frozen for that long if you don’t have to. For those who meal-prep in bulk, here’s a tip. If you’re not cutting carbs, I highly recommend these Australian potatoes. They have thin, silky skin and are small, so portion control is easy. Cook a batch once and it can last a week. Super convenient. After cooling, store them in a zipper bag in the fridge. Also, potatoes that are cooked and then chilled have an even more delicate, silky texture. People tracking their intake often use beef and chicken breast. After thinking it over, I still recommend you go to an American-style supermarket. After all, whole cuts of beef offer the best value. They still have an overwhelming advantage. And the beef prices you find at American-style markets are already on par with restaurant suppliers. Although I also like going to traditional meat wholesale markets. But that environment Um. Will probably put you off. Compared to open, sea-breezed fishing ports, the smell of the meat wholesale market is a bit stronger. Of course, the prices are also sweeter. Hopefully local and central governments can help improve it in the future. That’s the shopping process described above. Don’t worry about having to buy it at midnight and it being this hard by daytime. Because you won’t be that unlucky. Your fridge won’t be completely empty in one day, right? Please buy according to your needs and what you can afford. Also, bring back some extra ice. I’ll keep it a secret for now — we’ll need it for the chicken breast later. So go out early to buy the meat. If you go too late, the ice will be gone. What I bought today is a rare find at an American-style market. An Australian blade steak you don’t often see there. Usually American-style markets mostly sell U.S. beef. Well… it’s an American-style market, after all. There’s one big detail here. If the package label has this phrase Grainfed Beef Buy it Just buy it. This refers to grain-fed cattle. We usually think Australian cattle are grass-fed, right? But if it’s Australian grain-fed beef, it means it grazed on grass for a period. During the finishing period, it’s sent to eat grains. So the meat’s flavor will be cleaner. U.S. beef, on the other hand, emphasizes the number of days on grain. So the marbling is naturally more abundant. But the point is, it’s about the same price as U.S. Choice beef. The flat iron isn’t a cut you expect lots of marbling from. So I’d be fine even if it’s grass-fed. If it’s grain-fed, that’s like hitting the jackpot. I already taught how to trim the flat iron earlier. You can click the top-right to review it. This is the trimmed lean meat. For home use, the only real waste is the fat. The other connective tissues can be eaten after stewing. So the actual loss is very minimal. Render it into beef tallow? You’re on a diet—don’t even think about it. You also have to go for regular check-ups during the treatment. Besides drawing blood and testing urine to monitor my health data, I also need IV drips to help restore my liver function. So I already have fatty liver. I’m not trying to fatten a liver for foie gras. Sigh. Is it finished? Oh—I’m going home. Someone! Hey, someone! Take half of the flat iron steak, trim the meat, and place it on the rack. Generously sprinkle with salt and pepper. Also spread coarse salt across the bottom of the pan. That’s right. As I mentioned before, it’s best to dry the beef for at least a day first. The meat will become firmer. A rich aroma. This time we’ll push it further and extend the time to three days. I’ve emphasized this before. Salting to draw out moisture can’t really be called aging. Salt merely changes the protein structure. It affects the whole piece of meat very little. When you extend the time, enzymes begin to act. Besides changing the meat’s texture, a faint lactic taste appears. Just a little. The meat now feels completely different than it did three days ago. Darker in color and springy-firm. The surface is not sticky. Three days is already the limit for a household fridge. They didn’t properly control temperature, humidity, or environmental sterilization. If you leave it longer it’ll just go bad. Although you can’t really call it aged. But does it help? The answer is yes. Beef that’s been dehydrated for three days can greatly lower the skill needed to pan-sear a steak. I purposely cooked them well-done. I even let the cross-sections turn gray. A lot of people get this result at home, right? Normally, the outside of the steak is overcooked like that. But when I actually ate it, it was super tender. Let me say this first, this is just a bonus. Make cooking easier for you. I still hope you’ll learn to sear steaks properly in the future. Many people who diet will definitely experience the hurdle of sous-vide chicken breast. But they usually encounter two problems. First, the ones bought from outside seem too tough. Second, when you make them yourself and freeze them, they end up tough too. Today I propose three ways to make sous-vide chicken breast tastier. First, Brine. On the show I often teach you to use brine to tenderize chicken breasts. But sous-vide is already tender enough. Is it necessary to brine them again? Actually, there still is. Today I’ll show you an experiment using 5% brine. What? 5%—won’t that be too salty? Don’t worry. The higher the salt concentration, the less time you need. Rinse the chicken breast with filtered water after unsealing it. Because of the chicken’s juices. If it’s sealed in the bag for a while, it will inevitably pick up some odor. Drain the water, pat it dry, and put it into a clean stainless-steel bowl. Set two pieces aside. Don’t soak those in brine; they’ll be the control group. That way we’ll have four data groups: with and without brine, and with and without freezing. Today we’re using a 5% brine. We just need to soak it for two hours. While it’s soaking in the brine, you can add spices to taste. If you want to make multiple flavors, then black and white pepper are safe, universal choices. Give it a stir to make sure the pepper is evenly distributed. The brine has properly seasoned the chicken. Okay, set a two-hour timer and put it in the fridge. As for these two pieces, put them in the fridge for now. We’ll season them together at the end. Today I’ll show two different flavors of chicken breast. One is the unexciting Italian herb flavor. But if you season it the way I do, it’ll definitely be delicious. I’ll share the recipe later. First, let’s mix the dried spices into one jar. Shake it, give it a shake. I just spoke in English. Use a food processor to mince the garlic finer. During this period you’ll have many dishes that need blanching or tossing. This finely minced garlic will let you season quickly. The second flavor is my favorite: peeled chili peppers. Besides being spicy and tasty, the seasoning is also the simplest. Just blend the juice and the flesh together until crushed. It’s okay to blend a bit more. You can use it with the po bu zi sauce I showed last time. Mix a little of each into the blanched greens — it’s delicious. Two hours are up. We’ll start by marinating the ones that weren’t brined. It’s the same process as making sous-vide chicken breast. Sprinkle on the salt and spices for seasoning. And the minced garlic we prepared earlier. Drizzle a little balsamic vinegar. Massage it so the seasoning seeps into every crevice. Finally, put them in a bag, add a bit of oil, and start sous-vide. Cover them with plastic wrap and set them aside. Next, we’ll handle the brined version. Lift the chicken breasts out and let the water drip off. Do the same as before. Add plenty of seasoning. Then put everything into a zip-top bag. Finally add a little olive oil. By comparison, the peeled chili pepper version is much simpler. Just pour in the peeled chili pepper sauce, minced garlic, and a bit of olive oil. Just toss it together by hand. Delicious and easy. So the second plan is to add oil, okay? Besides helping the spices’ aroma spread more evenly, it also protects the meat, making it smoother to eat. Also, oil can fill the gaps inside the bag, helping you push out more air. This is essential when using the water displacement method. So you’ll notice that commercially sold sous‑vide chicken breasts don’t have any added oil. Because oil is expensive. And when managing your diet, you need to consume good fats. So here we naturally use cold‑pressed extra‑virgin olive oil. Next, prepare a bunch of clips. Use a rack to clip the chicken breasts like you’re hanging clothes. This will reduce overlap. This will reduce overlap. It increases heat transfer efficiency. With sous‑vide you must manage water circulation properly. If you do nothing and just drop them into the pot then the areas that overlap That will create raw layers in the meat and be very dangerous. The third option is also the most sensitive issue. It’s the temperature. According to the Ministry of Health and Welfare’s recommendations. The center temperature of sous-vide chicken breast should be 65°C maintained for 3 minutes. 70°C maintained for 30 seconds is safer. But honestly, the result at that temperature actually… Hmm… It’s the same texture you get from convenience-store chicken. But there’s no way around it. As a store-bought product, it should meet higher safety standards. YouTube is a public platform I can’t tell you that my favorite is 60°C for one hour. Of course, you need to be even stricter about temperature and hygiene control. Besides regular handwashing Disinfecting tools And properly managing the water bath circulation The first thing to do when you take the sous-vide out of the pot is an ice bath That’s why I told you to bring back ice You must immediately drop it into ice water to stop further cooking First, to prevent it from continuing to overcook Second, to bring it down to a safe temperature And make sure it is ice water with ice that hasn’t melted Soak for at least 30–45 minutes Then take it out, pat it dry, and put it into the freezer You should stir it from time to time. To reduce temperature dead spots. And add ice as needed. If you want to sous-vide the next batch, you can do it now. Alright, it’s already the next day. I take out four samples of the Italian herb flavor. There are samples with brine and without brine. Take one piece each that was frozen and then thawed. The other two pieces were chilled and then put straight into the refrigerator. I put four labels on the plate. To avoid confusion. From each group, I cut three slices. I slice from the front section to the middle section and taste each separately. The main purpose this time is to solve the issue of texture getting worse after freezing. And whether brining actually helps sous-vide chicken breast. The results are in. What surprised me was I originally thought the top two would definitely be the refrigerated groups. But second place turned out to be the frozen group that was brined. First place, without question, was the refrigerated group that had been brined. The refrigerated and frozen groups without brining ranked third and fourth respectively. And the differences between them were quite noticeable. This shows that brining can make the protein structure more stable. The sous-vide process helps retain more moisture. It can also compensate for freezer damage. That solves the sous-vide chicken breast problem. Now onto serving. Slice some mixed mushrooms and put them into the baking pan. You can add some onions to it. Slice the chicken breast. I usually eat it cold. Because heating it up could make the meat tough. But it’s fine if you sear the surface before slicing. After all, we brined it, so it can handle that. Bringing your own seasoning is important. Drizzle it directly over the mushrooms. That way you’ll have both. The meat juices, olive oil, and the seasoning. Isn’t that super convenient? It saves you the seasoning steps. Just put it in the oven to cook. Blanch the broccoli for a few minutes. The roasted mushrooms are ready. Remove the broccoli from the pot. Done. And with that, the meal is done—super fast, right? If you prefer cooked dishes, Then chicken breast is your best choice. Cook the chicken breast using the three methods I suggested. I guarantee it will be tender, juicy, and delicious. I strongly recommend adding to your diet-control menu, add sherry vinegar. After all, the worst part of dieting is blandness and loss of appetite. Sour flavors can really stimulate the appetite. But some are too sharp to eat. Some are on the sweet side. And sherry vinegar is rather acidic. However, it has a very strong aroma. are prepared similarly. They just add egg and Dijon mustard to increase the thickness. This helps your seasoning coat the ingredients better. We use hard-cooked egg yolks. This solves the storage problem of using raw eggs. We just need to mash the yolks with a spoon. Then add all the seasonings. Including garlic and Dijon mustard. Finally add sherry vinegar and cold-pressed extra-virgin olive oil. Whisk slowly, as you would for a salad dressing. Once it emulsifies, it’s done. But this isn’t a complete emulsion. Because we’re using fully cooked yolks. The texture will be thick, but it will have a slightly grainy texture. Adding chopped onion makes it taste better. But if you plan to store it, I don’t recommend mixing them in. Sashimi salad is my favorite way to serve it. Because the lettuce is usually soaked in water. You just need to drain it and plate it. Top with chopped onion and corn kernels. And add wakame seaweed that’s been soaked. It’s okay if your knife skills aren’t great; no one will laugh at you. You just need to maintain proper low-temperature control and hygiene. If you’re afraid of getting bored with it, You can eat tuna one day and salmon the next. Or you can have it lightly seared. But the portion sizes should still follow the nutritionist’s recommendations. My job is just to teach you how to make food taste better. Finally, drizzle the sherry vinaigrette. Sherry vinegar is quite acidic. So don’t add too much at once. Alright, this quick sashimi salad is done. I usually schedule it for lunch. Because it allows a break in the middle of work. This is the fastest to make. One last friendly reminder. Olive oil is still oil, after all. The amount of oil you consume in a day should still follow your nutritionist’s advice. The treatment lasts a long four months. I will very likely have to weigh myself every day. Take photos of all three meals and upload them. Take your medication on time. This really takes a lot of willpower to do. Although it’s normal for weight to fluctuate daily during weight loss, when I see the numbers go up and down, I can’t help but think to myself, Can I really do this? Wei-jun, let’s check your blood sugar levels. Mm, I think it’s fine. Let’s take a look at the vitamin D level we’re most concerned about. Great—this is really excellent. Your vitamin D has been replenished. We’ll talk about the next steps… The clinic developed a super convenient app. Can record your measurements each time. Can also log your meals. An online nutritionist gives daily dietary advice. You can also discuss your progress during follow-up visits. So on the path of controlling your diet, You’re not alone. Make a low-calorie kombu and bonito soy sauce. You just remove the mirin and sugar. Cut the kombu into small pieces. This lets it soak in water more quickly. We need to soak the kombu in cold water. Let it fully unfurl. That way you can extract the flavor in a short time. Bonito flakes also contain umami. This will create a synergistic effect with the kombu. It will amplify the umami flavor. Cook until about 70–80°C (158–176°F). Then you can turn off the heat. Next, add the katsuobushi (dried bonito flakes). Cover and let steep for 20 minutes. Strain to separate the broth. Pour it back into the original pot and add soy sauce. At this point, the liquid is about twice the amount of the soy sauce. It’s already suitable as a dipping sauce. But it’s still a bit salty. You can adjust by adding 3–4 cups of water to your taste. Or if you have other uses for it, you can add water later. But whether or not you add more water, You need to put it back on the stove and boil it again. This is to make sure it’s properly sterilized. That makes it easier for you to store later. If you make it yourself like this, you won’t be taking in too much sugar. And you can adjust it to make the bonito flavor stronger if you like. This kind looks really odd. The five-lobed leaves are actually sweet potato leaves. At the market they’re commonly called Japanese sweet potato leaves. That’s just a prettier name. It doesn’t have much to do with Japan. Although it grows in a five-lobed shape, it doesn’t have big teeth, so there’s no need to worry. Compared to the typical heart-shaped sweet potato leaves I personally find them a bit more tender. And you don’t need to strip off the old stems. Just break the stem where the stalk meets the leaf. It just makes them easier to pick up while eating. We’re using non-dehydrated beef here. You can slice the beef when it’s not fully thawed. The meat will be firmer and easier to slice thinly. Okay. Boil a pot of water and blanch the sweet potato leaves. Cover the pot to heat it up quickly. Blanch for about 2–3 minutes. I personally prefer them a bit softer. Remove from the heat and add salt while it’s hot. Season with minced garlic and olive oil. The water I was cooking the vegetables in just came to a boil. Add the beef next. Quickly break it apart and make sure the beef pieces aren’t overlapping. Keep stirring until there’s no raw meat color on the surface. Then quickly scoop it out. Once it’s cooked through, let it dry and you’ll have beef jerky. The bonito soy sauce we just made. Dilute it with three to four times the amount of water. Pour it over the beef and let it soak. Add a big handful of chopped onions and scallions. Done. Another quick-to-serve beef sukiyaki set meal It’s ready. Onions add natural sweetness. Of course, you can also use grated daikon. The potatoes were pre-cooked. You can eat them cold or microwave them to heat. There’s protein, vegetables, and good starch. This meal is very well-balanced. Of course, you can use a little less sauce. That was just to look better on camera. The key is not to overcook the beef. So you can enjoy tender, pink sukiyaki. Didn’t I keep mentioning earlier that my cholesterol is high? The lipoprotein metabolism assessment is a featured item on the first day. Not every clinic offers it. It doesn’t just measure cholesterol. It goes deeper into how fats behave in the blood. How they are transported and metabolized. For example, the size, number, and function of lipoproteins. This helps us detect cardiovascular risk earlier. It also lets doctors fine-tune your weight management strategy more precisely. Finally, the biggest issue for people controlling their diet is… It’s also a major taboo. Can you or can’t you eat stir-fried dishes? Most nutritionists will tell you no. Because stir-fried dishes inevitably involve high oil and high carbs. The prep for stir-frying always starts with sprinkling salt and pepper. Marinating and massaging the meat here is no problem. Even adding beaten egg is fine. But the problem is the starch. Because only a thick sauce can properly coat the ingredients. So how do you achieve thickness without adding starch? There is still a solution. Today I’m happy to oblige. It’s this psyllium husk powder. This is usually only added to beverages. It gives drinks a smooth, slippery mouthfeel. Because raw-pressed psyllium husk powder absorbs water and swells. The particles turn gel-like. It has a texture a bit like chewy tapioca pearls. But because it’s ground very finely, it develops a thick, viscous mouthfeel when more concentrated. The grind fineness is graded as 80 mesh and 40 mesh. The one on the right is coarser, 40 mesh. It’s suitable for adding to drinks. For this dish we’re using the finer 80 mesh. The way to use it is nearly the same as cornstarch. Just sprinkle it on the meat and rub it in. This helps protect the meat’s texture. And it will add thickness to the sauce during cooking. But it’s actually not a starch. Psyllium husk is water-soluble and not resistant to oil. So once it goes into the hot oil, it will gradually come off. It won’t be like cornstarch. That forms a solid crust. But for quick stir-fries, that’s not much of an issue. Before you start, prepare a pot of hot water. Keep it on the side to stay warm. Like a typical stir-fry, start with a cold pan and cold oil. Then turn the heat to low and heat slowly. Stir-fry the slices until they set. Keep the heat low at first and slowly push the meat apart. After the meat is separated, increase the heat a bit. Be careful when stir-frying. Otherwise this kind of coating will easily fall off. Stir-fry until the meat slices hold their shape, then remove them from the pan. Return the same pan to the heat and continue frying the minced garlic. Move quickly. Because some psyllium husk powder is already stuck to the bottom of the pan. When our minced garlic is very fine, it will quickly give off its aroma. Add the water spinach. Add the boiling water prepared on the side to quickly generate steam. Turn the heat up and stir-fry quickly. The psyllium husk powder and meat juices on the pan bottom will cook into the water and become a sauce. Add some salt for basic seasoning. Toss quickly a few times. Return the beef to the pan. A little bonito soy sauce to add color and flavor. Continue stir-frying over high heat. The psyllium husk powder on the surface of the meat slices will dissolve into the sauce. It will turn the sauce thick. Okay, take it off the heat. And that’s it — beef stir-fried with water spinach, no starch added. Psyllium husk powder really can make the sauce become thicker. And it smoothly coats the ingredients. This makes your dish taste more flavorful. But a quick reminder: Even though I’m using cold-pressed olive oil and frying at high heat. No sugar or starch was added. But stir-fried dishes still tend to be high in sodium and oil. You should still adjust according to your dietary needs. Decide how often to eat it. Hello, Dr. Lee~ The day has finally arrived. We’re going to check your results. There’s a big difference in your body shape. Thickness. The thickness has changed a lot. Impressive! Before, The waist measured 103 cm. Now it’s 90 cm. So that’s a 13 cm reduction. A 13 cm difference is a big deal. The belt has already moved back four notches. You can save on wardrobe costs. Before, in the afternoons it would suddenly… I’d suddenly lose energy. I had no strength and my hands were shaking. Lately, this hasn’t happened in the afternoons. I don’t have that feeling at all. Even without injections, it doesn’t happen. Because your blood sugar response now… has already moved beyond the early prediabetic stage. So your blood sugar variability… is actually much more stable than it was at the start. Alright, the weight-loss treatment is finally finished. We can start the big meal now. Come on, let’s keep eating at Sushiro. I’m going to closely supervise how you eat. Okay—supervise me! Getting started with change is hard. But once you begin, your life will be completely different. After you get used to it, you may even start to enjoy it. Health and body shape Mostly come from your diet. So let’s start with your diet. And this episode isn’t just about calorie control. It’s a complete meal-prep guide. Even if you’re not trying to lose weight, it still applies. Even if you’ve already successfully lost weight, I still want to keep cooking this way. I’m Chris. Let’s cook delicious, healthy meals together. I’ll still make indulgent dishes sometimes, though.

飲控是條漫長又乏味的過程，對吃不講究的人倒還好，若你我一樣熱愛美食，那這條乏味的路上肯定是非常痛苦啊～
這些我都明白也走過，於是我下定決心要從自己的飲食改變，在紀錄成影片帶給各位
在一次因緣際會中認識了初日醫學 @Cofit211 ，進而促成這次合作，進了療程才發現，原來我身體狀況原比我想像的糟糕，這已經不是靠飲食運動就能改善了，初日診所的減重療程比我想像的還要專業，不只會做非常詳細的身體數據分析，還有醫師針對體質給出改進方針，營養師也會對飲食提出建議，更酷的是還有app可以隨時互動，讓我在減重的過程更加有動力！

所以這次我將會把飲控過程最大難題—備餐，作為這次主軸，帶你們怎麼採買最能省荷包，還有大量備餐的方式，最重要的是讓乏味的雞胸肉變得超級美味！

快跟我一起吃得開心，又能找回健康體態吧！
了解更多初日醫學👉https://hi.cofit.me/yh7jU

#初日診所 #李唐越醫師

※以上為個人真實心得分享，最終成效會因個人身體狀況、計劃遵從程度而有所差異。
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▓ Facebook → https://www.facebook.com/christable1613/
▓ Instagram → https://www.instagram.com/chris_table1613/
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Panasonic Lumix S5M2
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FUJIFILM XF23mmF1.4 R LM WR

Yongno YN600ll
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00:00 開場
00:16 減重緣由
01:31 片頭
02:08 看診
02:59 減重成果前後對比
04:00 採買
04:51 凌晨買魚
07:17 鮪魚超Easy
08:47 天亮買菜
09:20 青花菜能放久一點（馬鈴薯冰過更好吃）
10:41 買肉記得帶冰塊回來
11:38 澳洲穀飼牛
13:06 談不上熟成但有效（脫水三天）
14:23 改善舒肥雞胸肉的三個方案
19:20 用舒肥雞胸肉幫料理調味
20:02 義式香草recipe（乾料）
20:14 雪莉油醋
21:01 雪莉油醋recipe
21:10 生魚片沙拉最快速的一餐
22:22 CofiApp
22:44 昆布柴魚醬油-無糖版
23:23 昆布柴魚醬油recipe
23:46 牛肉壽喜燒無糖版
25:21 脂蛋白代謝評估
25:42 無澱粉熱炒-空心菜炒牛肉
26:09 洋車前子粉
28:24 驗收成果
29:12 後記