I only realized after losing 26 pounds: eat more of this for breakfast, fill a plate with vegetables for dinner, and even if you don't go hungry, you'll lose weight

Sometimes losing weight is not achieved through hunger. All the extreme weight loss methods I tried in those years ultimately succumbed to my body's instinctive resistance. It wasn't until I adjusted my diet that I realized I could lose weight even if I ate enough. I really want to share this simple yet incredible secret - the key food for breakfast, combined with the refreshing pairing for dinner, unknowingly lost 26 pounds.

1. What is the "golden bite" for breakfast?

1. High quality protein is the core.

Boiled eggs, sugar free yogurt, and chicken breast are all good choices. The digestion of protein requires the consumption of more calories and can also prolong satiety. The recommended intake is 20-30 grams, equivalent to 2 eggs or 100 grams of chicken breast.

2. Coarse grains should not be lacking in carbon and water.

Oatmeal, whole wheat bread, and sweet potatoes provide long-lasting energy. The dietary fiber from coarse grains can stabilize blood sugar levels and prevent hungry overeating in the morning. Be sure to choose truly additive free whole grains, and the first item on the ingredient list must be whole wheat flour or oats.

3. Healthy fats assist

The unsaturated fatty acids in nuts, avocados, and chia seeds can promote nutrient absorption. Add 10 grams of nuts or half an avocado to breakfast every day to satisfy your appetite without overeating.

2. How to pair a full plate of vegetables with dinner

1. Dark vegetables make up half

Broccoli, spinach, and kale are rich in vitamins and minerals. When cooking, try to use methods such as blanching and stir frying to preserve more nutrients. It can be paired with minced garlic and lemon juice to enhance flavor and reduce the amount of oil and salt used.

2. An appropriate amount of white meat is more resistant to hunger

Skinless chicken leg meat, lobster, shrimp provide high-quality protein. Choose cooking methods such as steaming, boiling, and grilling, and control each meal at 100-150 grams. Pay attention to pairing meat with sufficient vegetables, with a recommended ratio of 1:3.

3. Mushroom and beans add flavor

Mushroom, tofu, and chickpeas add layers to the taste. These ingredients are rich in plant protein and dietary fiber, which can enhance satisfaction without causing excessive calorie burden.

3. Logical combination of three meals a day

1. Stepwise distribution of calories

Breakfast accounts for 35%, lunch for 40%, and dinner for 25%. This allocation ensures both daytime energy and avoids nighttime heat accumulation. The specific amount should be adjusted according to individual basal metabolism.

2. Principle of ingredient diversity

Consume at least 12 types of ingredients per day and reach 25 types per week. Different colors of fruits and vegetables represent different nutrients, and the Rainbow Diet is the simplest combination guide.

3. There are specific eating times.

Breakfast should be served within one hour of waking up, and dinner should not exceed 7 pm. Providing sufficient rest time to the digestive system can help improve metabolic efficiency.

4. Reminder of Easy to Ignore Details

1. Calorie Trap of Seasoning

Salad dressing, peanut butter, and curry cubes are all hidden heat fried Bullet. Using natural seasonings such as spices, lemon juice, and black pepper, the deliciousness remains undiminished.

2. Selection of cooking oil

Olive oil is suitable for cold dishes, while coconut oil is more suitable for frying due to its high temperature resistance. Control the daily oil consumption to within 25 grams, and use a spray bottle to accurately control the dosage.

3. Adequate hydration is necessary

Drink enough water (in kilograms) x 30 milliliters of body weight per day. Lack of water can lead to a decrease in metabolic rate, and drinking a glass of water before meals can also reduce food intake. The best thing about this method is that there is no need to deliberately calculate calories, and the body will naturally adjust to a comfortable state. An office worker persisted for three months, resulting in a 12 centimeter reduction in waist circumference and significant improvement in physical examination indicators. Remember, weight loss is not a short-term sprint, but rather the cultivation of sustainable healthy habits. Starting from tomorrow's breakfast change, you will be pleasantly surprised to discover that eating well and being full is the ultimate secret to weight loss.