From 146 pounds to 98 pounds! Dare to eat these 3 types of carbohydrates on an empty stomach in the morning, even if you're not hungry, you'll lose your balance. Tested by yourself, they work

Getting up hungry in the morning, but worried that eating carbohydrates will cause weight gain? This problem that troubles countless weight loss enthusiasts actually hides unexpected solutions. Those misunderstood 'culprits of weight gain' can actually become 'fat burning assistants' when eaten at the right time.

The scientific principle of eating carbohydrates in the morning

After fasting overnight, the body's glycogen reserves are almost depleted. Moderate intake of high-quality carbohydrates at this time can quickly activate the metabolic system and prevent muscle breakdown. Research shows that people who eat carbohydrates for breakfast consume 5% -10% more calories throughout the day than those who do not eat carbohydrates.

2. 3 Golden Morning Carbonated Water Options

1. Oatmeal: The King of Slow Carbonated Water

Choose steel cut oats or traditional oatmeal that needs to be cooked, with a glycemic index of only 55. Rich in β - glucan, it can delay gastric emptying and provide sustained energy. Paired with chia seeds and nuts, the protein content can reach up to 15 grams per serving.

2. Sweet potatoes: A treasure trove of vitamin A.

Medium sized sweet potatoes provide about 27 grams of carbohydrates, but contain 4 grams of dietary fiber. The abundant potassium element can balance the electrolytes in the morning. After steaming, refrigerating and then heating, the resistant starch content increases by 50%. 3. Whole wheat bread: B-complex vitamin warehouse

Identify products with whole wheat flour as the top ingredient on the ingredient list, with each slice containing approximately 15 grams of compound carbohydrates. Applying avocado or peanut butter can create a perfect carbohydrate healthy fat combination. After baking, aromatic substances are produced, which can better satisfy the appetite.

3. The correct way to open carbohydrates in the morning

1. Controlling the amount is crucial

It is advisable to control the carbohydrates at 30-50 grams per meal, which is equivalent to 1/2 bowl of oats or 1 medium sweet potato. Judging by the fist rule: the volume of carbohydrates per meal should not exceed the size of a fist.

2. Seize the golden time window

Drink warm water within 30 minutes after getting up, and then eat after an interval of 15-20 minutes. This time difference can fully awaken the digestive system and improve nutrient absorption rate.

3. Must be paired with protein

The ideal ratio is carbohydrates: protein=2:1, such as oats with eggs, whole wheat bread with Greek yogurt. Protein can smooth out blood sugar fluctuations and prolong satiety for 3-4 hours.

4. Three misconceptions to avoid

1. Refuse to disguise refined sugar

Beware of so-called "sugar free" cereal, which may contain hidden sugars such as maltodextrin. Dried fruits should not exceed 15 grams per day to avoid excessive intake of fructose. Not all coarse grains are suitable. Brown rice, corn, etc. require a long time to digest and may cause bloating in the morning. This type of food is more suitable for lunch time.

3. Don't be afraid to add fat

Moderate nut butter or olive oil will not cause weight gain, but can promote the absorption of fat soluble vitamins. It is best to control 10-15 grams per day.

Feedback from friends who adhere to this breakfast plan shows the most significant change in waist circumference, with an average reduction of 1-2 centimeters per week. One executor's visceral fat level decreased from 9 to 6 after three months. Remember, weight loss is not about being enemies of food, but about learning to cooperate with food. Starting tomorrow morning, try using these carbohydrates to stimulate your metabolism!