After losing 26 pounds, I realized that having high carbon water for breakfast and high fiber for dinner can help me lose weight quickly without feeling hungry

The biggest lie on the road to weight loss is' you can only lose weight when you're hungry '! After adjusting her diet, a girl lost 26 pounds in six months and her body fat percentage decreased from 32% to 24%, which is the most remarkable Interestingly, I never went hungry throughout the entire process. She found that boldly eating carbohydrates for breakfast and focusing on fiber supplementation for dinner was a cheat tool for weight loss enthusiasts. Today, let's break down this set of dietary codes that say 'you can eat well and lose weight'.

1. Scientific basis for breakfast carbohydrates carnival

1. Metabolic window period in the morning

The human body has the lowest liver glycogen reserves in the morning after nighttime consumption. At this point, when consuming high-quality carbohydrates, 60% will be preferentially converted into energy rather than fat. Recommended options for slow carbon: 50g oatmeal with half a banana, or 2 slices of whole wheat bread with peanut butter.

2. Stabilize appetite throughout the day

Eating enough carbohydrates for breakfast can maintain stable blood sugar levels and avoid overeating during lunch and dinner. Research shows that people who consume sufficient carbohydrates for breakfast will naturally reduce their calorie intake by 300 calories throughout the day. We highly recommend coarse grains such as sweet potatoes and corn, which can provide a satiety sensation for up to 5 hours.

2. Three Benefits of High Fiber Dinner

1. Nighttime Intestinal Cleaning

Dietary fiber is like a vacuum cleaner in the intestines. Eating enough 25g fiber for dinner (about 300g broccoli+1 apple) will increase bowel movements by 40% the next day. Recommend low calorie and high fiber vegetables such as boiled spinach and cold mixed fungus.

2. Inhibit fat synthesis

Growth hormone secretion is vigorous at night, and sufficient fiber can block 30% of fat absorption. Changing the staple food to konjac flour or chickpeas not only reduces calorie intake by half, but also accelerates fat breakdown.

3. Improve sleep fat burning efficiency

A high fiber dinner allows the body to focus on digestion rather than hoarding fat, increasing fat burning efficiency by 15% during deep sleep. Try eating chia seed yogurt 3 hours before bedtime, quietly burning calories throughout the night.

3. Golden template for three meals a day

1. Breakfast formula

Carbon water 50%+protein 30%+high-quality fat 20%.

Example: 150g purple sweet potato+2 eggs+half avocado.

2. Lunch formula

Protein 40%+vegetables 30%+carbohydrates 20%+fat 10%.

Example: 120g of fried chicken breast, 80g of mixed grain rice, and 200g of blanched vegetable heart.

3. Dinner formula [SEP]: 50% fiber, 30% protein, and 20% carbohydrates.

Example: Stir fried dried celery (300g celery+100g dried celery)+pumpkin soup.

4. The key details determine success or failure

1. There are considerations for choosing carbohydrates

Breakfast should preferably be low GI and slow carbon: oats, whole wheat bread, sweet potatoes. Avoid refined carbon water such as steamed stuffed buns and deep-fried dough sticks.

2. Fiber intake should be gradually increased from 20g to 35g per day. Sudden increases may cause bloating. Vegetables of different colors should be eaten together.

3. Pay attention to cooking methods.

Use steaming, cooking, and cold dishes more often, and especially control oil for dinner. Use a spray can to stir fry vegetables, with no more than 3g of oil per time.

4. There is a secret to eating time

Breakfast is best eaten from 7-9 pm, and dinner should not exceed 7:00 pm. The interval between two meals should not exceed 12 hours.

There was an office worker who implemented this plan, and his waist circumference shrank by 12 centimeters in three months. Remember that overeating is not the culprit of gaining weight, eating the wrong food is! Start tomorrow morning and eat that bowl of oatmeal Congee. Your body knows how to become slim more than you think.