After losing 59 pounds, I dare say: just eat these three "high protein" foods, don't go hungry, and lose weight all over your body

What is the experience of losing 59 pounds? All the clothes in the wardrobe are two sizes larger, and climbing stairs no longer requires panting. Even my best friend is chasing after her and asking for her secret. In fact, the key lies in the three meals a day - choosing the right protein can really help you lose weight while eating! The bloody and tearful history of losing weight hungry in those years has finally been ended by these three "high protein saviors".

1. Why is protein a weight loss tool?

1. Prolong satiety.

The digestion speed of protein is 3-4 times slower than that of carbohydrates. Eating enough protein for breakfast will prevent you from thinking about snacks until noon. Research shows that a high protein diet can increase satiety hormone levels by 30%.

2. accelerating calorie expenditure

Digesting protein itself requires energy consumption, which is equivalent to eating 100 calories of protein, and the body needs to spend 30 calories to digest it. This' food heat effect 'is three times that of carbohydrates.

3. Protect muscles from loss

During dieting, the body breaks down muscles to provide energy, and sufficient protein acts as a "protective shield" for muscles. For every kilogram of weight loss, a high protein diet can retain 400 grams more muscle than a regular diet.

2. Three types of golden high protein ingredients

1. Reverse eating method for chicken breast

Stop boiling it in water! Try marinating with yogurt and curry powder until the meat is tender enough to burst. Or tear it into shreds and mix it with broccoli salad, drizzle with sesame sauce, it tastes ten times better than light takeout food. Every 100 grams contains 31 grams of protein, but only 165 calories.

2. The fancy transformation of tofu

The old tofu is crushed and fried into "fake Fried Rice". The tender tofu has become successful, and the frozen tofu is boiled in hot pot to absorb the soup. Soy protein contains all the essential amino acids for the human body, and half a box of tender tofu can provide 15 grams of high-quality protein.

3. Smart choices for fish

Grilled autumn saury makes even the bones crispy and fragrant, basa fish slices are cooked in hot pot in seconds, and salmon fillets are used to make sushi rolls. The omega-3 rich in deep-sea fish can reduce the body's inflammatory response and help break through the weight loss plateau.

Three major pitfalls of high protein diet

1. Don't fall into the "protein stick" pit

Many meal replacement bars add a lot of sugar for taste, and the calorie content of one stick may exceed that of the main meal. Read the ingredient list carefully and choose products with a sugar content of less than 5 grams.

2. Beware of hidden carbohydrates [SEP]. For example, the sugar content of flavored yogurt may be three times that of the original flavor, and pre seasoned chicken breast meat may be wrapped in thick sauce. Try to choose authentic ingredients and season them yourself. 3. Excessive kidney damage is a misconception. It is safe for healthy individuals to consume 2 grams of protein per kilogram of body weight per day, unless they have chronic kidney disease. Remember to drink 2000 milliliters of water every day to help with metabolism.

4. One day high protein recipe demonstration

Breakfast: spinach mushroom ohm egg+sugar free soybean milk.

Additional meal: Greek yogurt mixed with chia seeds.

Lunch: Pan fried salmon+quinoa rice+blanched asparagus.

Additional dish: Boil a small handful of edamame in water.

Dinner: Mapo tofu (less oil version)+cold chicken shreds. A girl who followed this dietary regimen had her waist circumference shrink from 78 centimeters to 63 centimeters in six months, and her body fat percentage decreased by 8 percentage points. Remember, weight loss is not about eating less, but about eating wisely. Go to the supermarket tomorrow to stock up and make these high protein ingredients your 'fat burning accelerator'!