A banana made me lose 32 pounds. A banana in the morning, no need for dieting, exercise, and easy weight loss

Open your eyes in the morning, don't rush to swipe your phone yet! The banana with brown spots on the bedside table may be the secret key to a light day. Many people don't know that this ordinary fruit contains a natural "weight loss code", even nutritionists call it the "perfect breakfast with a built-in measuring cup".

1. The Three Scientific Principles of Banana Weight Loss

1. The God of Resistant Starch Bananas with brown spots on the surface of their skin contain abundant resistant starch, a special carbohydrate that is not absorbed by the small intestine but can promote intestinal peristalsis like dietary fiber. Research has found that consuming 15 grams of resistant starch per day can help reduce calorie absorption by 20% -30%.

2. Natural regulator of serotonin

Tryptophan in bananas is an important raw material for synthesizing the pleasure hormone serotonin. Eating in the morning can stabilize emotions and reduce overeating caused by stress. Especially suitable for "emotional eaters" who open the fridge when anxious.

3. Metabolic acceleration of mineral combinations

Bananas contain 358 milligrams of potassium and 27 milligrams of magnesium per 100 grams, which act as the "spark plugs" of the metabolic engine. Potassium can regulate fluid balance, while magnesium is involved in over 300 enzyme reactions, including the key process of fat breakdown.

2. Four advanced ways to eat banana breakfast

1. Warm stomach version: Cinnamon roasted banana

Cut the banana longitudinally, sprinkle a little cinnamon powder, and bake at 180 ℃ for 8 minutes. The volatile oil in cinnamon can enhance the sweetness of bananas and promote blood circulation. Paired with sugar free yogurt, the protein content doubles.

2. Portable version: Banana Oat Cup

Instant oatmeal is soaked in hot milk until soft, then spread on the bottom of the cup. Slice the banana and spread it on top of oats, repeating two layers. After overnight refrigeration, oats will produce β - glucan, and the feeling of fullness will last until noon.

3. High protein version: Peanut Butter Banana Roll

Spread a thin layer of peanut butter on the whole wheat pancake skin, put the whole banana and roll it up. The healthy fats in peanut butter can slow down the rise of blood sugar and prevent hunger induced dizziness in the morning.

4. Detox Version: Banana Chia Seed Drink

Use a blender to make a milkshake with bananas, chia seeds, and kale. Chia seeds swell 12 times when exposed to water, and the chlorophyll in kale can help detoxify the liver, making it particularly suitable for people who consumed heavy flavors the day before.

3. Three key details that must be paid attention to

1. Choosing the appropriate maturity

Green bananas contain tannic acid, which can easily cause constipation, and overripe bananas have a high glycemic index. The best choice is to have a golden yellow skin with a small amount of brown spots, and the optimal ratio of resistant starch and pectin is in this state.

2. Control the pairing of ingredients

Avoid eating high sugar foods together, such as sauce, sweet chocolate sauce, etc. The most recommended combination is nut based foods, which contain unsaturated fatty acids that can form complex carbohydrates and prolong satiety.

3. Timing of consumption

It is recommended to consume from 7-9 am in the morning, when the gastrointestinal absorption capacity is strongest. Avoid consuming at night as fructose may be converted into fat for storage. Eating half a stick 30 minutes before exercise can quickly replenish energy without bloating the stomach. Those who think bananas are too high in sugar to eat should update their understanding - medium-sized bananas contain about 27 grams of carbohydrates, which is only equivalent to half a bowl of rice. Even better, its glycemic index is only 51 (glucose is 100), making it a medium to low glycemic index food. Remember to choose ripe bananas with spots, paired with high-quality protein and healthy fats, this simple breakfast combination can keep you in a stable energy state all day long. After waking up tomorrow, why not start with a banana and experience the wonderful sensation of being gently awakened by your body.