My weight ranges from 173 to 105 pounds. With a sweet potato in the morning, I defecate quickly and lose my balance even faster!

Can sweet potatoes be used as breakfast to lose 68 pounds? This down-to-earth weight loss method has quietly become popular recently! Don't rush to place an order to buy sweet potatoes, let's take a look at the tricks first. Those who successfully counterattacked with sweet potatoes have actually mastered several golden rules.

1. Three Scientific Principles of Sweet Potato Weight Loss

1. Continuous Energy Supply with Low GI Value

The glycemic index of sweet potatoes is only 54, far lower than the 88 of white rice. This slow carbon water can help stabilize blood sugar levels and prevent fat accumulation caused by severe insulin fluctuations. Eating a medium-sized sweet potato for breakfast can make you feel full until noon.

2. Dietary Fiber Digestive Expert

Sweet potatoes contain 3 grams of dietary fiber per 100 grams, which is 4 times the amount of rice. These fibers are like small brushes that can promote intestinal peristalsis. Special reminder to eat with the skin on, as the fiber content in sweet potato skin is twice that of potato flesh.

3. Resistant starch assists in fat burning

Cooling sweet potatoes will produce resistant starch, which is not easily absorbed by the small intestine but can become the "food" for intestinal probiotics. Research has found that resistant starch can increase fat oxidation efficiency by 20%.

2. Correct opening method for sweet potato breakfast

1. Preferred red heart sweet potatoes

Choose red heart varieties with smooth skin and no black spots, as these sweet potatoes have higher beta carotene content. The steaming time should be controlled at 15-20 minutes, and it can be easily penetrated with chopsticks. Overcooking will damage the nutritional content.

2. It is more perfect with protein

Eating sweet potatoes alone is easy to be hungry. It is recommended to use boiled eggs or 200ml sugar free soybean milk. The combination of protein and high-quality carbohydrates can increase the metabolic rate by 30%. Remember to eat protein first and then sweet potatoes, and control the total calorie intake to around 300 calories.

3. There are rules during the prime time.

It is best to finish eating between 7-9 o'clock, when the body's metabolism is most vigorous. Office workers can steam it the night before and microwave it for 2 minutes in the morning. Never eat while walking, chew slowly to activate the satiety signal.

3. Three misconceptions that must be avoided

1. Treat sweet potatoes as snacks with meals

Many people subconsciously nibble on sweet potatoes when they are hungry in the afternoon, which can lead to excessive carbohydrates throughout the day. Remember that sweet potatoes should replace staple foods, not be an additional supplement. The daily intake should be controlled within 200 grams, which is equivalent to the size of a fist.

2. Eat only sweet potatoes and not vegetables

Although sweet potatoes are nutritious, they lack high-quality fat and vitamin C. It is recommended to pair them with cold spinach or broccoli salad for breakfast, seasoned with olive oil and lemon juice for a more balanced nutrition.

3. Choosing the wrong cooking method

Frying sweet potato strips and pulling out shredded sweet potatoes can cause a surge in calories. The most recommended method is steaming with skin, followed by baking at 200 degrees Celsius for 40 minutes in an oven. Microwave ovens with high heat for 5 minutes can also retain more nutrients. Those who have successfully lost weight through sweet potatoes actually follow the principle of "replacing staple foods+controlling the total amount+reasonable combination". A white-collar worker in the office persisted for three months and reduced his waist circumference from 78 centimeters to 68 centimeters. Remember that no single food can create a weight loss miracle The key is to establish a scientific framework for diet. Tomorrow morning, why not try this down-to-earth breakfast plan? Your body will tell you the answer.