Losing 14 pounds in 34 days! If you're not hungry or running aggressively, just add more "high-quality protein" and your weight will decrease

Does losing 14 pounds in 34 days sound like a fantasy? Don't rush to question, this may be the closest you get to your ideal body shape. Don't be so hungry that you feel dizzy or breathless, the secret is hidden in the four words' high-quality protein '. While others are still struggling with hunger, smart people have already begun to deceive their bodies with protein.

1. The weight loss magic of high-quality protein

1. The secret weapon to prolong satiety

Each gram of protein stays in the stomach twice as long as carbohydrates. People who eat 20 grams of protein for breakfast will automatically consume 150 fewer calories for lunch. This is not a victory of willpower, but rather hormones at work.

2. Benefits of Food Heat Effect

Digesting protein requires consuming 30% of its own calories, while carbohydrates only consume 5%. That is to say, eating 100 calories of chicken breast requires the body to spend 30 calories to digest it, which is equivalent to burning calories while sitting.

3. The Guardian Angel of Muscles

Dieting can easily lead to muscle loss, and muscle mass directly determines basal metabolic rate. Adequate protein can protect muscle tissue and mainly reduce fat. That's why some people don't lose much weight but look like they've lost a circle.

2. 5 underestimated high-quality proteins

1. Clams: the protein champion in the seafood industry

contains 10 grams of protein and only 1 gram of fat per 100 grams. Rich in taurine, it can promote fat metabolism, and zinc can also regulate leptin secretion. Boil with water and simmer for 3 minutes, then dip in ginger vinegar sauce to make the perfect fat reducing meal.

2. Chickpeas: A versatile player in plant protein.

The protein content is three times that of rice, and the dietary fiber is seven times that of apples. Making chickpea puree as dipping sauce or baking crispy beans as snacks can provide sustained energy. 3. Whey protein: Regular friends of fitness enthusiasts have an absorption rate of up to 98%. Drinking a glass within 30 minutes after training can accelerate muscle repair. Please choose the sugar free version and brew with cold water or skim milk.

4. Cod: A slimming delicacy gifted by the deep sea

has a lower fat content than chicken breast, but is rich in Omega-3. After marinating with lemon juice and vanilla, baking wrapped in aluminum foil can best lock in nutrients.

5. edamame: the savior of summer night snacks

A cup of shelled edamame contains 17 grams of protein and can also supplement soy isoflavones. Add star anise when cooking, sprinkle sea salt after refrigeration, it's much more satisfying than potato chips.

3. The Golden Match of Protein

1. Scattered intake has better effects

The absorption and utilization rate of 20-30 grams of protein per meal is much higher than eating 60 grams in one meal. Divide the amount of protein needed for a day equally between three meals and two additional meals.

2. Better mixing of animal and plant proteins

soybean milk with eggs, quinoa with chicken shreds, such a combination can make the amino acid spectrum more complete. Cellulose in plant protein can also delay the rise of blood sugar.

3. The key window is before and after exercise.

supplementing protein within 2 hours after strength training can increase muscle synthesis efficiency by 50%. Eating easily digestible protein one hour before aerobic exercise can prevent muscle breakdown.

4. Three misconceptions to be wary of

1. More is not better

Excess protein beyond the body's needs will be converted into fat storage. 1.2-1.5 grams per kilogram of body weight per day is sufficient for the general population, and no more than 2 grams per kilogram for fitness enthusiasts.

2. Beware of hidden sugar traps

Flavored yogurt and protein bars may contain a large amount of added sugar. Learn to read the nutrition chart and choose products with a sugar content of less than 5 grams per serving.

3. Don't forget to replenish water.

A high protein diet can increase the burden on the kidneys. Drink at least 30 milliliters of water per day based on your body weight (kg). Observing the color of urine, maintaining a light lemon color is ideal.

By now, you may have realized that weight loss really doesn't have to push yourself into a corner. From tomorrow morning, change porridge to Greek yogurt with nuts, add more boiled eggs to lunch lunch, and halve the rice for dinner to tofu. When these small changes accumulate, they will surprise you one morning - the self in the mirror finally coincides with the ideal appearance.