I have lost 68 pounds. Summary: Eat 2 more potassium rich foods and eat 1 less high sodium food!

Autumn wind rises, it's time to lose weight! Those in summer It's time to say goodbye to the meat that the sky quietly hoards. When it comes to weight loss, many people's first reaction is to go hungry. In fact, choosing the right food is more important than eating less. The core of the dietary regimen we are going to share today lies in the four words' potassium sodium balance '.

1. Two high potassium foods should be kept regularly

1. Banana: a natural satiety expert

Don't be fooled by the sweetness of bananas, a medium-sized banana contains about 422mg of potassium, but can provide long-lasting satiety. Combining sugar free yogurt with breakfast or eating half a piece half an hour before exercise can not only prevent low blood sugar, but also prevent overeating after exercise. Choose bananas with a few black spots on the surface belt, as this is when the sugar conversion is most complete.

2. Spinach: Nutrient Density Champion

Every 100g of cooked spinach contains 558mg of potassium, as well as vitamin K and folate. Cold mix after blanching, or make spinach Egg&vegetable soup, which is a low calorie and delicious way to eat. Pay special attention to the oxalic acid in spinach, which can affect calcium absorption. Adding a few drops of oil when blanching can remove 80% of oxalic acid.

Secondly, be wary of high sodium foods.

Pickled foods: hidden heat explosion Pickled vegetables, cured meats, sausages, and other pickled foods often have a sodium content dozens of times higher than that of fresh ingredients. Excessive sodium not only causes edematous obesity, but also stimulates appetite and makes people unconsciously eat more. If you really crave this bite, it is recommended to choose the low salt version and eat it with high potassium vegetables.

Three benefits of potassium sodium balance

1. Say goodbye to edematous obesity

Adequate potassium can promote sodium excretion and improve water retention problems. Many people cannot lose weight, which is actually caused by an imbalance in water metabolism in the body, leading to "pseudo obesity".

2. Stable blood glucose fluctuations

Potassium participates in insulin secretion and regulation, and maintaining potassium sodium balance can reduce sudden hunger. That's also why a high potassium diet is easier to stick to and won't lead to overeating.

3. Protecting cardiovascular health

A high sodium diet is one of the culprits of hypertension, and sufficient potassium can dilate blood vessels. Losing weight is also about maintaining the cardiovascular system, killing two birds with one stone.

Four tips in practice

1. When eating out, rinse water first

Restaurant dishes are generally high in oil and salt. Prepare a bowl of water and rinse off the surface salt before eating. This method is simple but effective, and can reduce sodium intake by about 30%.

2. Homemade seasoning instead of soy sauce

A sauce made with mushroom powder, lemon juice, and minced garlic, which has much lower sodium content than soy sauce. It can be used in a spray bottle to control the dosage.

3. Choose low sodium salt

Regular table salt has a sodium chloride content of over 99%, while 30% of low sodium salt is replaced with potassium chloride. Individuals with abnormal kidney function should follow medical advice when using it.

4. Eat more fresh ingredients

The hidden sodium in processed foods is difficult to prevent, and the simplest way is to eat more freshly made meals. After a week, you will find that your skin condition has improved. Changing dietary structure is more sustainable and easier to see results than simply dieting. A practitioner used this method and after three months, their waist circumference decreased by 11 centimeters. Remember, weight loss is not a short-term sprint, but rather cultivating lifelong beneficial eating habits. Starting today, adjust your potassium and sodium intake ratio. The lightness of autumn is beckoning to you!