From 179 pounds to 92 pounds: Eat 3 more and avoid 2, accelerate weight loss without rebounding!

Does reducing weight from three digits to two digits sound like an unattainable dream? In fact, as long as you master the "addition and subtraction" of diet and put your body into a virtuous cycle, it's only a matter of time before you lose weight. The weight loss pitfalls we stepped into in those years, today we will fill them with a scientific diet!

1. Three golden ingredients that accelerate metabolism

1. High quality protein: the body's "fat burning motor"

High protein foods such as chicken breast, shrimp, and tofu require more calories to digest. Ensure a palm sized portion for each meal, which can prolong satiety and prevent muscle loss. Here's a tip: replace the daily edible oil with a spray oil can to easily reduce the oil intake by 15%.

2. Brassicaceae vegetables: Natural "negative calorie" foods

Vegetables such as broccoli and kale have high fiber content, and the calories consumed during chewing almost offset the calories of the food itself. It is recommended to eat 300 grams a day, simply blanch and drizzle with garlic sauce, or use an air fryer to make crispy chips as a snack.

3. Fermented foods: The "cleaner" of the intestines

Probiotics in kimchi and sugar free yogurt can optimize the gut microbiota. Research has found that specific strains of bacteria can help reduce fat absorption. Combining sugar free yogurt with chia seeds for breakfast and homemade low salt kimchi for afternoon tea are both good choices.

2 types of weight gain traps that must be blacked out

1. The 72 variations of refined sugar

In addition to obvious desserts, be wary of hidden sugars such as flavored yogurt, salad dressings, and instant oatmeal. Learn to read the nutrition chart and choose foods with a sugar content of less than 5 grams per 100 grams. When you suddenly feel like eating sweet food, try frozen blueberries or 90% dark chocolate.

2. Disguise of trans fatty acids

Be cautious of names such as vegetable fat powder, artificial butter, and puff pastry. They not only make people gain weight, but also disrupt normal metabolism. When purchasing packaged foods, pay attention to the "0 trans fat" label and use avocado instead of butter for baking, which is healthier.

III. Sustainable Diet Rhythm for Weight Loss

1. Eat like an Emperor for Breakfast

Complete breakfast within 1 hour after waking up, with the following pairing principle: 1 serving of high-quality carbohydrates, 1 serving of protein, and 1 serving of dietary fiber. Recommended combinations: Whole wheat bread+boiled eggs+small tomatoes, or oatmeal+milk+kiwi fruit.

2. Lunch follows the 211 rule [SEP], with 2 portions of vegetables and 1 portion of protein and staple food per meal. Foreign foodies can prepare portable lunch boxes, first packing vegetables and then other items, to avoid unconsciously eating too much staple food. There is a practical technique: using small tableware to serve rice can visually enhance satisfaction. 3. Dinner should be served before 7 o'clock. Eating too late can affect the secretion of growth hormone. It is recommended to choose easily digestible proteins and vegetables. Try changing the staple food to tofu or mushrooms to ensure satiety and control calories. Maintaining an empty stomach for 3 hours before bedtime is optimal.

4. The "IQ Tax" We Paid in Those Years

1. Enzyme Weight Loss: Beware of Diarrhea Traps

Most commercially available enzyme products contain laxative ingredients, which lose water rather than fat. If you want to supplement enzyme substances, it's better to eat more natural ingredients such as fresh pineapple and papaya.

2. Carbon free diet: The more you lose, the fatter you may become.

Complete withdrawal of carbohydrates can lead to a decrease in basal metabolic rate, and it is easy to rebound after resuming diet. It is recommended to consume at least 100 grams of high-quality carbohydrates per day, and prioritize low GI foods such as brown rice and sweet potatoes.

3. Local weight loss: A beautiful fantasy

No food can achieve targeted slimming of waist and legs, and fat consumption is systemic. To improve local lines, targeted training combined with whole-body weight loss is needed. After developing these dietary habits, one executor's waist circumference decreased by 12 centimeters within six months. Remember that the numbers on the scale are only for reference, what really matters is the changes in body fat percentage and body circumference. Healthy weight loss is like a marathon, finding the rhythm that suits oneself is the key to winning until the end. Starting from the next meal, give your body a gentle change!