After losing 18 pounds, I realized that eating these 3 high protein foods every day is much faster than losing weight with boiled vegetables

Is protein powder really more effective than boiled vegetables? It's time to settle the 'intelligence tax' we paid in those years! When the numbers on the weight scale start dancing, many people's first reaction is to indulge in boiled vegetables. But you may not know that choosing the right protein source and lying down can help you lose weight faster than going hungry.

1. The three underestimated high protein ingredients

1. The counterattack eating method of chicken breast

Don't cook chicken breast into "sawdust" anymore. Try marinating with yogurt and lemon juice, and the meat will become exceptionally tender. Cut into thin slices and stir fry in a non stick pan, sprinkle with cumin and chili powder. It's even more satisfying than grilling. Every 100 grams contains 31 grams of protein, but only 165 calories.

2. Fancy Transformation of Tofu

Crush the old tofu and add two eggs, then mix with chopped scallions and shrimp skin. Pan fried into a pancake with less oil, crispy on the outside and tender on the inside, comparable to pork chops. Half a piece of tofu can provide 20 grams of high-quality protein and is also rich in soy isoflavones, making it particularly suitable for women during their weight loss period.

3. Hidden skills of konjac

After blanching konjac and mixing it with Korean style spicy sauce, it is a low calorie version of "turkey noodles". Or diced and stir fried with eggs, the taste is very similar to squid pellets. Zero fat, zero sugar, but containing 3.3% plant protein, it is definitely the first choice for deceptive meals.

2. Three secrets of high protein diet

1. The thermal effect of food is more energy consuming

Digesting protein requires consuming 20-30% of its own calories, while carbohydrates only consume 5-10%. This means that eating 100 calories of chicken breast actually absorbs only about 70 calories.

2. The artifact that prolongs satiety

protein can stimulate the secretion of cholecystokinin, a hormone that sends a signal to the brain that it is full. Eating 30 grams of protein for breakfast can reduce snack intake by 20% before lunch.

3. The golden fuel for muscles

Adequate protein can protect muscles from loss, ensuring that the main loss is fat. supplementing with 20-40 grams of protein after exercise can sustain the fat burning effect until sleep.

3. This combination works better

1. Breakfast: Greek yogurt+chia seeds+blueberries

Choose sugar free Greek yogurt and pair it with chia seeds rich in omega-3. Blueberries provide antioxidants, and this combination can provide 25 grams of protein with a smooth blood sugar response.

2. Lunch: Salmon+Asparagus+Brown Rice

200g salmon contains 40g high-quality protein, paired with asparagus rich in dietary fiber. Brown rice provides long-lasting energy, with a protein content of over 35% in this meal.

3. Additional meal: Boiled eggs+cucumber strips

Two boiled eggs contain 12 grams of complete protein, while cucumbers provide water and potassium. Carry it with you in a fresh-keeping box to block the urge to overeat at any time.

4. Do not step on these pitfalls

1. Do not completely quit carbohydrates

Long term extremely low carbohydrate diets can affect thyroid function and instead lower metabolic rates. It is recommended to consume at least 100 grams of high-quality carbohydrates per day, such as oats, sweet potatoes, etc.

2. Beware of the "pseudo high protein" trap

Some snacks that claim to be high in protein actually add a lot of sugar. When making a purchase, carefully read the nutrition chart and ensure that the protein content is ≥ 20%.

3. Water volume must keep up with

A high protein diet can increase the burden on the kidneys, so it is necessary to drink enough water per day (kg) x 30ml of body weight. Observing the color of urine, it is best to maintain a light lemon color. Those who lose weight by eating protein actually win by understanding their body's needs better. Instead of starving with boiled dishes, it's better to turn the dining table into a scientific laboratory. Remember, weight loss is not about eating less, but about eating wisely. From tomorrow morning, try fried Chicken rolls instead of porridge, and you will come to thank you for this decision in a week.