Walking 20,000 Steps Daily but Gaining 2 Kg in 5 Days in Japan? Doctor Highlights 3 Major Food Traps to Watch Out For

Dr. Wu Ming-hong recently shared his experience of a 5-day, 4-night trip to Tokyo with his wife. Despite walking over 20,000 steps daily and eating only two main meals supplemented with snacks, he was surprised to find he had gained 2 kilograms upon returning to Taiwan. This led him to reflect on the dietary issues in Japan, identifying three major pitfalls: insufficient vegetable and protein intake, and an excess of carbohydrates.

1. Excessive Starch

Japanese cuisine often focuses on starchy foods such as ramen, donburi, and udon. It is not uncommon to order a bowl of noodles and receive an additional bowl of rice.

2. High Oil and High Salt

Many dishes, such as miso soup, are heavily seasoned and rich in fats. This includes foods like wagyu beef and a variety of fried items.

3. Sugar Overload

Tempting sweets and alcoholic beverages, such as high-sugar plum wine and ice cream, contribute significantly to calorie intake.

Dr. Wu explained that refined starches are high glycemic index (GI) foods that cause rapid spikes in blood sugar levels, necessitating large amounts of insulin to bring down the levels. This results in a quick sense of fullness that fades just as quickly. Additionally, high-sugar foods continually stimulate the release of dopamine, increasing appetite and leading to overconsumption.

He emphasized that people should not be overly concerned about gaining weight from enjoying local delicacies while traveling. “Indulging a bit during vacations is fine,” as weight gain is more closely related to long-term dietary habits. In contrast, Japanese residents typically prepare meals at home that are higher in protein and vegetables and less seasoned. Dr. Wu advises travelers who love Japanese cuisine to increase their intake of vegetables and proteins to achieve a balanced diet, satisfying their taste buds while maintaining health.

Tips for Balanced Eating While Traveling in Japan

1. Balance Your Meals: Try to include more vegetables and protein with every meal. Opt for side dishes like salads or vegetable stir-fries.
2. Mind Portion Sizes: Be cautious of large portions of rice or noodles. You can ask for smaller portions or share dishes with companions.
3. Limit High-Sugar and High-Fat Foods: Enjoy sweets and fried foods in moderation. Look for lighter dessert options like fruit or traditional Japanese sweets that are lower in sugar.
4. Stay Hydrated: Drink plenty of water, especially if you are consuming salty foods, to help your body process the extra sodium.
5. Healthy Snacking: Choose healthier snacks like fruit, nuts, or yogurt instead of sugary or starchy options.

By following these guidelines, travelers can enjoy the rich culinary landscape of Japan without compromising their health and dietary goals.