Losing 40 pounds in 3 months! Eat 3 types of "clean carbon water" during the day, and the scale will drop quickly and steadily!

The headline of losing 40 pounds in 3 months is indeed eye-catching, but healthy weight loss requires gradual progress. Regarding the choice of 'clean carbon water', ancient people had wisdom long ago.

1. What is true "clean carbohydrates"

1. Whole grains

Unprocessed grains such as brown rice and oats retain more dietary fiber and B vitamins. This type of carbohydrates has a slow digestion rate and smooth fluctuations in blood sugar. 2. Root vegetables such as sweet potatoes and yams are rich in resistant starch, which can promote the reproduction of intestinal probiotics. After steaming and cooling, the resistant starch content will be higher when consumed.

3. Legumes

Plants such as red beans and chickpeas have high protein content and strong satiety. Suggest soaking in advance to reduce the possibility of bloating.

2. The correct way to eat carbohydrates

1. Control the total amount

Each meal should be about fist sized, with sufficient vegetables and high-quality protein. This can ensure balanced nutrition and avoid overeating.

2. Pay attention to the order of eating

Eat vegetables first, then protein, and finally staple food. This dining sequence can effectively control the rate of postprandial blood sugar rise.

3. Choose the right time

Eat more carbohydrates for breakfast and lunch, and reduce the amount for dinner. supplementing with an appropriate amount of carbohydrates after exercise can help with recovery.

3. Key elements of healthy weight loss

1. Ensure basal metabolism

Do not overeat, and the daily calorie intake should not be less than 1200 calories. Otherwise, the body will activate protective mechanisms, making it even more difficult to lose weight.

2. Pay attention to sleep quality

Lack of sleep can lead to increased secretion of ghrelin. Ensuring 7-8 hours of high-quality sleep helps regulate appetite hormones.

3. Moderate exercise combined with

3-5 times a week of moderate intensity exercise, each lasting 30-60 minutes. The combination of aerobic exercise and strength training yields the best results.

Healthy weight loss is not a simple numbers game, but a lifestyle adjustment. Instead of pursuing rapid weight loss, it is better to cultivate sustainable healthy habits. Remember, what the body needs is not strict restrictions, but gentle care.