I only realized after losing 10 pounds: eat more of this for breakfast, identify these for dinner, it's really fast to lose weight

Standing on the scale this morning and seeing the numbers drop again, that kind of happiness is even more real than receiving a salary! Many people don't know that the outcome of weight loss is actually determined during breakfast. The detours I took over those years finally made me understand: choosing the right breakfast and dinner can double the speed of weighing.

1. You must eat the right "bite" for breakfast

1. High quality protein is one of the best

boiled eggs, sugar free soybean milk, and Greek yogurt. Protein can extend satiety. Experiments have shown that a high protein breakfast can reduce daily intake of 200 calories, equivalent to jogging for half an hour.

2. Coarse grain, carbon and water are more hunger resistant

Replace white Mantou with oatmeal, whole wheat bread or corn, and blood sugar fluctuates more gently. Paired with 10 grams of crushed nuts, the rich dietary fiber makes intestinal peristalsis more active.

3. Vitamins cannot be absent

Half an apple or a small handful of cherry tomatoes, a simple vitamin supplement. Citrus fruits are recommended to be eaten with meals to avoid stimulating the gastric mucosa on an empty stomach.

2. Focus on "These" for Dinner

1. Use green leafy vegetables as a base

Boil or stir fry broccoli, spinach, and lettuce in water, occupying 1/2 of the plate area. Brassicaceae vegetables are rich in sulforaphane, which can accelerate fat metabolism.

2. White meat is better than red meat

chicken breast, lobster and shrimp cooked by steaming. Remember to peel and remove visible fat, one serving is about the size of a palm.

3. The most surprising mushrooms

Choose from shiitake mushrooms, shiitake mushrooms, or shiitake mushrooms, which are low in calories and rich in polysaccharides. Stir fry or make soup with minced garlic, which is full of freshness without worrying about excessive calories.

III. Golden Match Rule

1. 16:8 Eating Method

The interval between breakfast and dinner should not exceed 8 hours, such as having breakfast at 7 o'clock and finishing dinner before 15 o'clock. For the remaining 16 hours, only drink water to allow insulin to fully rest.

2. Rainbow Diet Principle

Ensure daily intake of 5 or more natural ingredients in different colors, such as purple cabbage, carrots, yellow peppers, etc. Different colored plant nutrients can work synergistically.

3. There are rules for eating order.

Drink clear soup or water first, then vegetables, followed by protein, and finally a small amount of staple food. This sequence can naturally control the intake of staple foods.

4. Hidden traps to avoid

1. Pseudo healthy foods

Dried fruits and vegetables, coarse grain biscuits, and instant cereal often contain a large amount of sugar. Be sure to check the nutrition chart when making a purchase, and be cautious of carbohydrates exceeding 60%.

2. Excessive Fruits

Do not replace meals with fruits at night, as fructose can also be converted into fat. The total amount of fruits per day should be controlled within 200 grams, and tropical fruits such as bananas and durians should be halved.

3. Heavy flavored sauces

Salad dressing, chili oil, and bean paste are all fried with heat Bullet. Using natural seasonings such as lemon juice, black pepper, ginger paste, etc., it is delicious and healthy. Some friends who adhere to this method have lost 3 pounds of pure fat in just two weeks. Remember not to pursue speed, losing 1-2 pounds per week is the healthiest. When you can easily distinguish which foods are true friends and which are enemies disguised as friends, a good figure will naturally come to you. Go check tomorrow's breakfast menu now!