How to eat to lose weight in winter? 4 scientific methods to bid farewell to ineffective dieting

When the cold wind blows, appetite is like an open floodwater, hot pot, milk tea, and small barbecue wheels As they stepped forward, the numbers on the weight scale quietly climbed along. Don't rush to blame down jackets, winter is actually the golden period for weight loss - the body burns more calories in a low-temperature environment, and choosing the right method can help; Fat season "; Becoming '; Weighing off season;. Today, let's break down 4 dietary codes that can help you stay hungry and slim, making it easy for you to access them in a heated room Pinch the metabolic switch.

1. Replace staple food with "; Hunger resistant contestant;

1. Low temperature and slow carbon are more durable

Sweet potatoes, oats and other low GI staple foods are like sustained-release capsules, which will not make blood sugar ride a roller coaster. Their secret lies in resistant starch, which can increase its content by 50% after refrigeration. When cooked potatoes are cooled before consumption, the intestines need to expend 30% more effort to digest them, which is equivalent to picking up the calorie deficit.

2. Mixed Grains Play

The bran of black and brown rice is like a mini cleaner, providing nutrition while taking away excess fat. Try mixing three colored quinoa with chickpeas, which combines protein and dietary fiber, to maintain satiety until the next meal without the need for additional meals.

II. Protein proficiency is required; Pick the Time ";

1. Eat protein first in the morning

Eat enough 20 grams of protein within 30 minutes after getting up, boiled eggs with Greek yogurt is a classic combination. The thermal effect of protein can increase breakfast calorie consumption by 15%, just like adding turbocharging to a metabolic engine.

2. Choose white meat for dinner.

White meat such as chicken breast and shrimp are easier to digest at night, paired with broccoli stir fry. Amino acids and vitamin B6 work together to promote fat breakdown at night. Remember to marinate meat with lemon juice, as an acidic environment can increase protein absorption by 20%.

III. Fat selection; Smart Style ";

1. Nuts as a power bank

15 grams of original nuts per day are a natural switch for controlling appetite, and the unsaturated fatty acids in almonds stimulate the secretion of cholecystokinin. It can be carried around in a mini sealed jar, and chewing 5 pills during cravings can cut off the urge to overeat.

2. Oil and vinegar sauce as a substitute for salad dressing

Extra virgin olive oil forms an emulsion layer when it comes into contact with vinegar, which can reduce the amount used when wrapping vegetables by 50%. Mix freshly ground black pepper and minced garlic to make a versatile dipping sauce, which can be mixed with salads or boiled vegetables, consuming 300 fewer calories than commercially available sauces.

4. Hidden Mysteries in Eating Order

1. Four Steps to Soup, Vegetables, Meat, and Rice

First, drink 200ml of vegetarian soup to awaken the stomach, then eat green leafy vegetables at the bottom, solve protein problems, and finally touch the main course. This sequence can reduce postprandial blood sugar fluctuations by 40%, and experiments have shown that sticking to it for a month results in an average reduction of 3 centimeters in waist circumference.

2. Chewing 25 times per bite

Extending chewing time allows the brain to receive satiety signals in a timely manner, taking 20 minutes from the beginning of eating to feeling full. Using non dominant hands to hold chopsticks or change spoons to eat, artificially created; Difficulty Eating "; Naturally, food intake decreased by 23%. Don't treat winter as a weight loss exemption period anymore. The brown fat burned by the body in low temperatures is a natural fat burner. Try 50g oatmeal soaked in sugar free soybean milk tomorrow morning, sprinkle some Kia seeds and cinnamon powder, and the warm and hungry breakfast will make you forget about the snack cabinet until noon. Remember, losing weight in winter is not something that comes out of hunger, it's wisdom that comes from eating.