Losing 16 pounds in 36 days! Without suffering, we rely on eating more "home cooked egg whites", causing weight loss

It's amazing to lose 16 pounds in 36 days Behind the trail lies the magic of protein. The home cooked ingredients that we overlook are actually hidden 'fat burning accelerators'. No need to go hungry, no need to exercise crazily, choosing the right protein can make the numbers on the weight scale obediently listen.

1. Three weight loss mechanisms of high-quality protein

1. Prolonged satiety

Protein can stimulate the secretion of cholecystokinin, which sends a signal to the brain saying "I'm full". Compared to carbohydrates, protein digestion takes 4-6 hours and can effectively avoid snacking impulses.

2. Improve the thermal effect of food

Digesting protein itself consumes a large amount of calories, accounting for about 20-30% of the intake. This means that eating 100 calories of protein actually absorbs only about 70 calories.

3. Protect muscles from loss

During weight loss, the body breaks down muscles to provide energy, while sufficient protein can maintain muscle mass. The more muscle mass there is, the higher the basal metabolic rate, forming a virtuous cycle.

2. 5 underestimated home cooked proteins

1. Frozen tofu: 16 grams of protein per 100 grams

Frozen tofu produces a honeycomb like structure, making it easier to absorb soup. Cutting into pieces and boiling hot pot, or cold mixing with soy sauce and minced garlic, are all delicious low calorie and high protein dishes.

2. Chicken breast: 24 grams of protein per 100 grams [SEP]. After cooking, tear it into shreds, marinate it with lemon juice, black pepper, and olive oil, and sandwich it on whole wheat bread to make the perfect fat reducing sandwich.

3. Chickpeas: 19 grams of protein per 100 grams.

Soak them in advance and cook them, then bake them in the oven with cumin powder to turn them into crispy snacks. It can also be mashed to make salad dressing.

4. Skimmed milk: Each cup contains 8 grams of protein.

In the morning, pair it with oatmeal or add a spoonful of sugar free cocoa powder to make hot chocolate, which not only satisfies the sweet appetite but also replenishes protein.

5. Cod chunks: 20 grams of protein per 100 grams

Steam ginger slices and cooking wine for 10 minutes, drizzle with steamed fish soy sauce and scallions, delicious, tender and smooth without worrying about weight gain.

3. The Golden Rule for Protein Weight Loss

1. Distribution should be even

Consuming 20-30 grams of protein per meal is most effective, especially for breakfast. One egg and one glass of milk can easily meet the standard.

2. The combination of protein and dietary fiber is the most ideal, such as chicken breast with broccoli, fish meat with brown rice.

3. Cooking should be light.

Avoid frying, braising, and other methods, and use steaming, boiling, and baking to preserve nutrients. 4. Adequate hydration is necessary. A high protein diet requires more water to aid metabolism, and at least 2000 milliliters of water should be consumed daily. Those who successfully lose weight without rebounding have mastered this secret: weight loss is not about eating less, but about eating well. From now on, shift your focus from "what can't be eaten" to "what should be eaten more" and make high-quality protein the protagonist on your dining table. Remember, what the body needs is not hunger, but intelligent feeding with balanced nutrition.