Must learn to lose weight in winter! 4 dietary principles to help you easily lose 10 pounds

In winter, wrapped in a thick coat, the flesh on my waist seems to have found its best Jiazang is located. But you know what? The body burns more calories in a low-temperature environment, so quietly adjusting one's diet this season may be more beneficial than in summer Sweating for three hours is more effective. Don't rush to finish the hot pot soup base, master a few key principles, even you will be amazed when you take off your down jacket.

1. The calorie deficit is not caused by hunger

1. The protein priority rule

Eat enough high-quality protein, such as chicken breast, shrimp, and tofu, the size of your palm before each meal. The thermal effect of protein based foods can reach 30%, which means that eating 100 calories of chicken breast requires the body to consume 30 calories to digest it, equivalent to earning one-third of the consumption amount for nothing.

2. Cleverly eating carbohydrates

Replace white rice with mixed grain rice and noodles with buckwheat noodles. These slow carbohydrates have a low glycemic index and do not cause drastic fluctuations in insulin levels, allowing for a longer duration of satiety. There is a lazy trick: cool down the main food before eating, which will increase the content of resistant starch and reduce the amount of calories absorbed by the intestines.

2. Fat is not a ferocious beast

1. It is necessary to eat enough good fat

Eat a small handful of original nuts every day, or cold mix vegetables with olive oil. Omega-3 fatty acids can regulate leptin sensitivity and help the brain receive them in a timely manner; I'm full; The signal. Those who strictly cut off oil often retaliate by gnawing on bread late at night.

2. Beware of hidden fat

The vegetable fat powder and pastry shortening in milk tea, these processed fats are the real calories for frying Bullet. Look at the ingredient list and it appears; Hydrogenation "; 、 " Refine "; Put the words back on the shelf decisively.

3. Winter special fat burning menu

1. Warm and low calorie soup

Use mushrooms, white radish, and seaweed to make fresh soup, sprinkle some white pepper powder to promote blood circulation. When drinking soup, first scoop dry food and then drink the soup in small sips to warm the stomach and avoid excessive consumption.

2. High fiber warm food combination

Try boiling oat bran milk or steaming pumpkin with sugar free yogurt. Dietary fiber swells with water, which can form gel like substances in the stomach and delay gastric emptying.

IV. Breaking the secrets of the platform period

1. Cyclic calorie intake

After maintaining daily calorie intake for three consecutive days, on the the fourth day, suddenly eat 300 calories more healthy meals. This kind of '; Heat Swing "; It can deceive the body's energy-saving mechanism and avoid a continuous decrease in metabolic rate.

2. Change the eating order

Move fruits to be eaten 20 minutes before meals, and the fructose in them can quickly increase blood sugar and reduce the urge to overeat during meals. It is particularly recommended to eat apples or pears at room temperature in winter, as cold fruits may stimulate the stomach and intestines. Don't be anxious about the floating numbers on the scale, muscle density is much higher than fat. Try taking a side photo every week for comparison, and you will find that your waistline is quietly changing. Those who carefully manage their diet in winter, spring When changing thin coats, one always receives unexpected surprises. Now put down your phone and get a cup of warm water, your metabolism has quietly started to accelerate.