My weight has increased from 148 to 101 pounds. I had bananas and sweet potatoes for breakfast, and my bowel movements were smooth. I have also lost weight!

The first thing I do when I wake up in the morning is to put the bananas and sweet potatoes into the oven. When the room is filled with sweet fragrance, the new day's weight loss plan is officially launched. After persisting in this eating method for three months, the waist shrinks even faster than the size of jeans!

1. The golden combination principle of banana and sweet potato

1. Dual dietary fiber assists the intestines

Bananas contain pectin and resistant starch, which can absorb excess intestinal oil like a sponge. The fiber content of sweet potatoes is four times that of rice, forming a "fiber double insurance" when combined. It is recommended to choose mature bananas with black spots, as this results in the highest conversion rate of resistant starch.

2. Persistent satiety with low glycemic index

Sweet potatoes have a glycemic index of only 54, while bananas have a glycemic index of about 52, much lower than white bread (75). This combination can help maintain a steady increase in blood sugar levels and prevent hunger and overeating in the morning. Purple sweet potatoes have a higher content of anthocyanins, but yellow sweet potatoes are richer in beta carotene.

3. Metabolic addition of potassium and magnesium

Bananas contain 358 milligrams of potassium per 100 grams, while sweet potatoes contain 25 milligrams of magnesium. These two minerals are like lubricating oil for metabolic engines, especially suitable for those who are prone to edema. People with abnormal kidney function should control their intake.

2. Eating this way has better results

1. Best pairing formula

Half a banana+100g sweet potatoes is the basic version, and the advanced version can add 5g chia seeds or 10g oatmeal. If you want protein supplementation, pair it with boiled eggs, but don't drink milk at the same time to avoid affecting mineral absorption.

2. There are specific cooking methods.

Sweet potatoes are recommended to be steamed with skin to preserve more dietary fiber. Bananas are best heated to around 60 ℃, at which point the resistant starch content increases by 30%. You can use an air fryer to bake at 180 ℃ for 8 minutes, and the flavor is best when the outer skin is slightly charred.

3. Eating Time Window

Eating within 1 hour after waking up has the best effect, and the intestinal absorption rate is highest at this time. If you want to exercise in the morning, you can add half a banana 20 minutes in advance to provide fast carbon.

3. Questions you may encounter

1. Why hasn't your weight changed?

First check if other meals exceed the standard, and this combination should be controlled at 1200-1500 calories throughout the day. It is recommended to engage in 30 minute aerobic exercise three times a week.

2. What should I do if I get tired of eating? Bananas can be replaced with papaya or figs, while sweet potatoes can be replaced with yams or pumpkins. But the replacement of ingredients should ensure the same fiber content, and the transition period should not exceed 3 days.

3. Is it suitable for long-term consumption?

It is recommended to use the "3+4" cycle method, eating this way 3 days a week and having regular breakfast for 4 days. Long term monoculture diet may lead to nutritional imbalance.

IV. Beware of these situations

1. diabetes patients should pay attention to

Although it is a low GI food, postprandial blood glucose should be monitored. It is recommended to keep sweet potatoes within 80 grams and choose bananas that are relatively raw.

2. Use with caution when dealing with excessive stomach acid

Sweet potatoes can easily stimulate stomach acid secretion. You can switch to eating caramelized bananas or pair them with a small amount of soda crackers.

3. Adjustment of Inflatable Gas Quality

Replace bananas with apples, peel sweet potatoes and soak for half an hour before cooking. Chew slowly when eating, and drink with tangerine peel tea. Those who always say 'drinking water makes you fat' should really try this breakfast formula. Remember that losing weight is not about going hungry, but about learning to be smart with food. When your intestines start working regularly, the numbers on the scale will naturally surprise you. Do you want to give yourself a light start for breakfast tomorrow?