My weight increased from 198 to 100 pounds, and I lost 98 pounds. I can boldly eat three types of food on an empty stomach, and my weight loss is extremely fast

The weight number has dropped from three digits to two digits, which is indeed a pleasant surprise. But what is more worth paying attention to is finding scientifically sustainable ways to lose weight. Choosing the right food on an empty stomach can not only prevent low blood sugar, but also make the metabolic system operate more efficiently.

1. Three types of foods suitable for eating on an empty stomach

1. High quality protein

Boiled eggs have a protein digestion and absorption rate of up to 97%, and consuming them on an empty stomach in the morning can provide a continuous feeling of fullness for 4-5 hours. Greek yogurt is rich in casein. It is recommended to choose the sugar free version and pair it with a small amount of chia seeds to increase dietary fiber. People with lactose intolerance can choose plant protein powder as a substitute.

2. For low GI carbohydrates

oatmeal, choose steel cut oats that need to be cooked, with a beta glucan content three times that of ready to eat oats. Steamed pumpkin with skin is better for consumption, and pectin substances help delay sugar absorption. Purple sweet potatoes are rich in anthocyanins, but it is recommended to consume no more than 150 grams per serving.

3. Healthy Fat

Choose almonds or walnuts as the original flavor nuts, 10-15 per serving is sufficient. Avocado is recommended to be consumed with lemon juice, as monounsaturated fatty acids can promote gallbladder contraction. The volume of Kia seed blister expanded 12 times after hair, forming gel like substances to delay gastric emptying.

2. Why can these foods help with weight loss

1. Stabilize blood sugar fluctuations

The common feature of these foods is that their glycemic index is below 55, which can avoid severe insulin fluctuations. Research shows that maintaining a stable blood sugar level can reduce the chance of fat synthesis by 40%.

2. Prolong satiety time

Protein and healthy fat combination can stimulate the secretion of cholecystokinin. This hormone can make satiety last longer and naturally reduce subsequent food intake.

3. Promote fat metabolism

When fasting, the body is more likely to activate the fat supply mode. Combined with appropriate exercise, the efficiency of fat oxidation can be increased by about 20%.

3. Details that need special attention

1. Eating time is important

Eating within 30 minutes after waking up in the morning has the best effect, and delaying until 1 hour may lead to compensatory overeating. supplementing with a small amount of protein one hour before exercise can increase fat burning rate during exercise.

2. Part size control is key

Even healthy foods should control the total amount. It is recommended that protein should not exceed 30 grams, carbohydrates should be controlled at 50 grams, and fat should be around 15 grams. You can use your palm as a simple measuring tool.

3. Special people should adjust

gastric ulcer patients to avoid fasting acidic food, diabetes patients need to monitor postprandial blood glucose, and pregnant women should ensure adequate calorie intake. Losing weight is never a simple numbers game, the change of 98 pounds is a systematic change in lifestyle habits. Remember that no food can directly burn fat, the value of these foods lies in creating a more suitable environment for fat metabolism in the body. Instead of pursuing rapid weight loss, it is better to establish a sustainable dietary pattern, which is the ultimate secret to maintaining an ideal weight.