110 pounds without moving for 2 months! Eat 3 more carbohydrates for breakfast, less than 100 pounds in half a month, no longer craving at night

Being stuck in the plateau period of weight can indeed make people anxious, but adjusting the breakfast structure is indeed a clever way to break through the bottleneck. Those who maintain a slim figure for a long time often hide an unknown "carbon water wisdom" on the breakfast table.

1. Breakthrough the Platform Period Breakfast Password

1. Slow Carbon Water is the King

Choose low GI oatmeal, whole wheat bread, and other slow digesting carbohydrates that can provide energy supply for 4-6 hours. This type of food can slow down gastric emptying and avoid the urge to overeat caused by drastic fluctuations in blood sugar.

2. Protein is essential

When combined with high protein foods such as eggs and Greek yogurt on a carbohydrate basis, the thermogenic effect of protein can consume an additional 15-30% of calories. Research shows that a high-quality protein breakfast can reduce daily calorie intake by 200 calories.

3. Adequate dietary fiber

chia seeds, flaxseed, and other super foods Grade A food is rich in soluble fiber, which expands when meeting water to form gel like material. This physical property can enhance satiety and promote the balance of gut microbiota.

Two or Three Golden Breakfast Combinations

1. Warm Stomach Oat Bowl

Boil 50g steel cut oats, add 1 tablespoon of peanut butter and half a banana. The β - glucan in oats forms a complex with nut fat, which is digested 1.5 times slower than regular oats.

2. Whole wheat sandwich

Two pieces of 100% whole wheat bread with boiled eggs and avocados, and 200ml sugar free soybean milk. The protein content of this combination is equivalent to 3 chicken proteins, and the cellulose meets 30% of the daily requirement.

3. Mixed Grains Yogurt Cup

30g mixed grains (quinoa+millet+brown rice) cooked and cooled, mixed with 150g sugar free yogurt, sprinkled with 10g crushed nuts. The synergistic effect of composite carbohydrates and probiotics can continuously stabilize blood sugar levels.

3. Invisible metabolic dividend

1. Awakening dormant metabolism

After fasting overnight, a high-quality carbohydrates breakfast can increase basal metabolic rate by 12-15%. This' ignition effect 'can last for two hours after lunch.

2. Regulating appetite hormones

Regular intake of slow carbon breakfast can reduce hunger hormone levels by 27% and increase leptin sensitivity. This is the physiological basis for not craving snacks at night.

3. Improving insulin resistance

Long term high protein slow carbon diet can increase muscle cell sensitivity to insulin and reduce fat cell volume by 8-11%.

IV. Key Points for Implementation

1. Control Total Calories

Although high-quality carbohydrates are recommended, daily total intake should still be controlled at 1200-1500 calories. You can download the food record app to assist in monitoring.

2. Ensure adequate water intake

15ml of water is required for every 1 gram of fiber intake, otherwise it may cause constipation. It is recommended to drink 300ml of warm water after breakfast.

3. Moderate exercise

Doing high-intensity interval training for 20 minutes three times a week can amplify the metabolic gain effect of breakfast. Those who always say 'drinking water makes you fat' may just not have eaten breakfast correctly. Remember that the plateau period is not the end of weight loss, but the body is waiting for smarter feeding methods. Starting from tomorrow's breakfast, you will see a surprising change on the weight scale.