How to lose weight while eating? Adhere to 5 dietary principles to prevent rebound after weight loss

Who says losing weight means going hungry? Those who lose weight through dieting are likely to rebound even more in the end. In fact, as long as you master the correct dietary principles, you can completely achieve the goal of "losing weight while eating". Today I'm sharing 5 golden rules that make you lose weight the more you eat, even nutritionists are secretly using them!

1. Protein should be eaten to the size of a palm.

1. Ensure high-quality protein intake at every meal.

Chicken breast, fish, shrimp, and tofu are all good choices, with portions controlled within the size of a palm. Protein can prolong satiety and avoid snacking between meals.

2. Clever combination to improve absorption rate

Animal protein combined with vegetables with high vitamin C content, such as stir fried beef with green peppers; Plant protein combined with grains, such as tofu mixed with quinoa, has a better absorption effect.

2. Please choose "breathable" staple food

1. Coarse grains should account for at least half

Replace white rice with slow carbon staple foods such as brown rice, oats, sweet potatoes, etc., for smoother blood sugar fluctuations. Suddenly switching to whole grains may cause bloating, it is recommended to start adapting from a 1/3 ratio.

2. Master the Golden Cooking Method

Adding a few drops of lemon juice or white vinegar when cooking can reduce the glycemic index of rice. Eating potatoes after they have cooled will increase the content of resistant starch, which is more conducive to weight control.

3. Vegetables should have a "rainbow color".

1. Five colors should be used as a base every day.

Add some dark green, orange yellow, purple black, white, and red vegetables each, and different colors of phytochemicals have their own wonderful effects. The best combination is broccoli, carrots, purple cabbage, white radish, and tomatoes.

2. Combining raw and cooked foods with doubled nutrition

Some nutrients are easier to absorb when heated (such as lycopene), while others are more sensitive to high temperatures (such as vitamin C). Eating salad and stir fry alternately provides the most comprehensive nutritional intake.

4. Choose "smart" fats

1. Choose unsaturated fatty acids

Olive oil, avocado, and nuts are all good sources of fat, and a small handful of nuts per day can meet your needs. Avoid high-temperature frying that damages nutrition, and low-temperature cooking is healthier.

2. Beware of hidden fat traps

Salad dressings, pastries, and fast food contain a large amount of bad fat. Pay attention to the ingredient list when purchasing, and avoid products containing "hydrogenated vegetable oil" or "vegetable fat powder".

Fifth, there are rules for eating order

1. The scientific process of soup → vegetables → meat → rice

First, drink clear soup to awaken gastric juice, then eat vegetables to increase satiety, then eat protein, and finally supplement with an appropriate amount of staple food. This sequence can naturally control the total calorie intake.

2. Slow down and enjoy food

Chew each bite more than 20 times to give the brain enough time to signal satiety. Try eating with your non dominant hand, and your eating speed will naturally decrease by 30%.

Remember, weight loss is not a short-term sprint, but rather the cultivation of lifelong beneficial eating habits. At first, it may seem troublesome, but after 21 days of persistence, a conditioned reflex will form. Let's start practicing from the next meal now, and you will find that eating well and maintaining a fit figure are not conflicting at all!