After losing 33 pounds, I found out that eating more "meat, eggs, and milk" for breakfast and less "rice and noodles" for dinner is a huge loss of balance

The most frustrating thing on the road to weight loss is not feeling dizzy and disoriented from hunger, but rather eating very little while the numbers on the scale remain unchanged! Actually, the problem may lie in the combination of your three meals a day. A girl who successfully lost 33 pounds shared her experience: she boldly ate meat, eggs, and milk for breakfast, and stayed away from refined carbohydrates for dinner. Surprisingly, her weight began to fall freely. The scientific principles behind this will be explained clearly today.

1. Three benefits of eating enough protein for breakfast

1. Extending satiety time

Protein digestion is 3-4 times slower than carbohydrates. The combination of two boiled eggs and a glass of milk can keep the feeling of fullness until noon, avoiding excessive calorie intake during morning snacks. Research has shown that a high protein breakfast can reduce daily calorie intake by 20%.

2. Improve the thermal effect of food

Digesting protein requires more energy consumption, accounting for about 30% of its calories. That means eating 100 calories of chicken breast requires the body to spend 30 calories to digest it. And digesting rice with the same amount of calories only requires consuming 5-8 calories.

3. Stabilize blood sugar levels

High carbon water breakfast can cause rapid increases and decreases in blood sugar, which can easily lead to hunger. Protein can stabilize the blood sugar curve and reduce thirst for sweets from the source Hope. Highly recommended are high-quality proteins such as boiled eggs, Greek yogurt, and low-fat cheese.

2. Scientific basis for avoiding refined carbohydrates during dinner

1. Reduce nighttime fat synthesis

Nighttime activity decreases, making it easier for ingested carbohydrates to be converted into fat storage. Experimental data shows that eating food with the same calorie content at night is more likely to lead to weight gain than eating it in the morning.

2. Improving sleep quality

High carbon water dinner can stimulate a large amount of insulin secretion, which may cause nocturnal hypoglycemia and lead to sleep interruption. Reducing carbohydrate intake appropriately can actually increase the duration of deep sleep.

3. Promote the secretion of growth hormone

Night time is the peak of growth hormone secretion, which can help break down fat. Excessive carbohydrates can inhibit its secretion, and a combination of high-quality protein and vegetables is more beneficial for weight loss.

3. The golden combination formula for three meals a day

1. Breakfast: 30% carbohydrates+40% protein+30% fruits and vegetables

Recommended combination: 2 boiled eggs+1 slice of whole wheat bread+200g tomatoes. Be careful to avoid processed meat products such as bacon and sausages.

2. Lunch: 40% carbohydrates+30% protein+30% vegetables

Recommended combination: 150g mixed grain rice+120g steamed fish+200g blanched broccoli. Pay attention to controlling the amount of oil used.

3. Dinner: 20% carbohydrates+40% protein+40% vegetables

Recommended combination: 100g tofu+150g shrimp+250g cold spinach salad. The staple food can be half root corn or 50g oatmeal Congee.

4. Three details to pay special attention to

1. Protein should be consumed in a dispersed manner [SEP]. Consuming 20-30 grams of protein per meal is most effective, while consuming 60 grams at once can actually reduce utilization. You can have milk for breakfast, fish for lunch, and soy products for dinner to distribute.

2. Choose a low glycemic index for carbohydrates [SEP]. Replace white rice with whole grains such as brown rice and oats to achieve smoother blood sugar fluctuations. Potatoes, pumpkins, and other root vegetables are also considered high-quality sources of carbohydrates.

3. Ensure dietary fiber intake

Eat at least 500 grams of vegetables per day, especially dark vegetables such as broccoli and spinach. Soluble dietary fiber can delay gastric emptying and enhance satiety. The reason why this dietary pattern is effective is because it conforms to the circadian rhythm of the human body. Supplement sufficient protein in the morning when metabolism is high, and reduce energy intake at night when metabolism slows down. Remember one principle: treat carbon water as a "fuel" rather than a "protagonist". If you persist for a month, you will find not only weight loss, but also significant improvement in skin condition and sleep quality. Healthy weight loss is never about going hungry, but learning to eat wisely!