After losing 27 pounds, I found that eating more miscellaneous grains for breakfast and a plate full of vegetables for dinner can cause me to lose weight even if I don't go hungry

The biggest fear on the road to weight loss is not sweating during exercise, but saying "no" to delicious food when feeling dizzy and hungry. A girl lost 27 pounds in half a year, and her secret was hidden in the most common grains of rice and vegetables. What is the secret behind this method of not dieting or calculating calories?

I. Three magic powers of coarse cereals breakfast

1. Secret weapon to prolong satiety

Dietary fiber in coarse cereals expands when it meets water, and can form gel like substances in the stomach. Compared to refined rice and flour, the gastric emptying time of mixed grain rice is 2-3 hours slower. Eating a bowl of mixed grain rice with eggs in the morning won't bother you with snacks until noon.

2. A natural barrier to stabilize blood sugar

Low GI ingredients such as brown rice and oats can avoid severe insulin fluctuations. Research has found that sustained high blood sugar levels can promote fat synthesis, and the slow-release carbohydrate properties of miscellaneous grains perfectly solve this dilemma.

3. Shortcut to Nutritional Upgrade

A bowl of three color brown rice=B vitamins+magnesium+zinc+selenium. These trace elements are key coenzymes for energy metabolism, equivalent to equipping the body with a 'fat burning accelerator'.

2. Golden pairing method for dinner vegetables

1. Principle for dark vegetables as a base

Choose dark leafy vegetables such as spinach and lettuce, and rotate different varieties every day. First, quickly blanch with boiling water to remove oxalic acid, then drizzle with flaxseed oil or olive oil to increase nutrient absorption by 3-5 times.

2. Protein cannot be absent

Adding boiled chicken breast or braised beef to green vegetable salad, the combination of protein and dietary fiber can produce the strongest satiety signal. Remember the 'slap principle': the protein volume should not exceed the size of a palm.

3. Cleverly use spices to enhance flavor

Replace high calorie salad dressing with minced garlic, ginger, and lemon juice. These seasonings not only activate taste buds, but their active ingredients also promote nighttime fat breakdown.

3. Five key details in practical operation

1. Coarse grains should be soaked in advance

Brown rice, Job's tears, etc. should be soaked in advance for 4 hours, or soaked in boiling water for 1 hour. The rice cooked in this way is softer and more glutinous, without increasing the burden on digestion.

2. Control the amount of oil used but do not give up oil.

When stir frying vegetables, use a spray can to control the amount of oil, ensuring 5-10 grams of healthy oil per meal. A completely oil-free diet can actually affect the absorption of fat soluble vitamins.

3. There is a particular order of eating.

Drink clear soup first, then eat vegetables, and finally consume protein and staple food. This eating sequence can reduce the rate of blood sugar rise by 40%.

4. Schedule a "happy meal" once a week

Long term strict eating habits can easily lead to overeating, so choose one meal a week to eat the food you want. Pay attention to controlling the weight, preferably arranged at noon.

5. Cooperate with fragmented exercise

Stand against the wall for 15 minutes after meals and do several sets of squats while watching TV. These scattered sports expenses accumulate quite considerably. The girl who lost 27 pounds said that the most surprising thing after changing her diet structure was not the weight scale number, but the ease of no longer having to fight against appetite. Now she has more strength and her skin condition has improved during morning runs. Remember, a sustainable way to lose weight is always the one that can coexist peacefully with food.