Eating three meals a day in the right order can sustain fat burning more effectively than going hungry

Have you ever noticed that the weight on the scale is lower than in autumn when you wear a thick coat in winter Is the sky more arrogant? Don't rush to go hungry, adjusting the order of three meals is the sustainable 'invisible fat burning technique' - it's like installing a 24-hour running stove in the body, which allows fat to burn quietly when eaten to satisfaction.

1. Breakfast: Morning metabolic awakening led by protein

1. Eat eggs/milk first: Consuming high-quality protein on an empty stomach can stimulate the secretion of cholecystokinin, a hormone that sends a signal to the brain that it is "full". The experiment showed that the protein group consumed 12% fewer calories during lunch than the carbohydrates group.

2. Eat coarse staple foods again: Whole wheat bread, oatmeal and other slow carbon foods provide sustained energy, avoiding morning hunger caused by severe insulin fluctuations. Remember to put the sweetest fruit last to eat.

3. Perfect pairing with nuts: Unsaturated fatty acids in almonds and walnuts can prolong gastric emptying time, making it perfect to grab them as a "fat burning accelerator" in winter mornings.

2. Lunch: the blood sugar maintenance strategy of vegetable pioneers

1. Leave the first mouthful for dark vegetables: spinach, broccoli, etc. are rich in dietary fiber, forming a gel network in the stomach to delay the absorption of carbon and water. A study conducted by Peking Union Medical College Hospital found that this eating sequence can reduce postprandial blood glucose peak by 1.5 mmol/L.

2. Interval between meat and staple food: After eating vegetables, it is recommended to pair each bite of meat with half a bite of mixed grain rice. Mixing protein and carbohydrates for digestion requires more calories, which is equivalent to "weight training" for the metabolic system.

3. Drinking soup at the end: Drinking soup before meals can dilute stomach acid and affect digestion, while drinking a small amount of soup after meals can promote the movement of food bolus, but gouty people should avoid thick meat soup.

3. Dinner: Low Carbon Water Ending Night Fat Burning Window

1. Mushroom Tofu Foundation: At night, the human body secretes growth hormone vigorously. Using low-fat and high protein ingredients as the base can repair muscles without converting them into fat accumulation.

2. Halve the amount of staple food: Fold the amount of miscellaneous grains for lunch in half, and replace some of the staple food with root vegetables such as steamed pumpkin and yam, while retaining the satisfaction of carbohydrates and controlling the total calorie intake.

3. Eat 3 hours in advance: Leave enough time for digestion in the gastrointestinal tract, and maintain a slight hunger before bedtime to increase fat breakdown efficiency by 27% (conclusion from a study in the journal Cell). Starting tomorrow morning, try moving yogurt from after meals to before meals. You will find that there is no need to deliberately diet, and the waist circumference inside the down jacket can quietly shrink. Remember, sustainable weight loss is never a hunger game, but a smart eating symphony.