No need to go on a diet, no need to run! Eating three meals like this, I lost 46 pounds in six months, and an ordinary person copied homework

Do the numbers on the scale always make people anxious? The weight loss that comes with hunger is often accompanied by yellowing of the face and the departure of the aunt. In fact, adjusting the structure of three meals can achieve healthy weight loss. A nutritionist helped more than 200 clients lose an average of 15 pounds in six months, and the core secret lies in their daily diet combination.

1. Eat breakfast as "emperor"

1. Protein priming is very important

Two boiled eggs with sugar free soybean milk, or 100g chicken breast with milk. Protein satiety can last for 4-5 hours, avoid adding meals in the morning. Research shows that a high protein breakfast can reduce calorie intake by 23% throughout the day.

2. The choice of carbon and water is particular

Replace white Mantou with whole wheat bread and white porridge with oatmeal. These low GI carbohydrates can stabilize blood sugar levels, making them particularly suitable for insulin resistant individuals. Pay attention to controlling the amount within one fist.

3. Must be paired with dietary fiber [SEP]. Green leafy vegetables such as cold spinach, stir fried broccoli, or half an apple. Consuming more than 5 grams of dietary fiber for breakfast will significantly improve intestinal peristalsis.

2. Be a "minister" for lunch

1. The most scientific 211 diet

Plate is divided into four portions: two portions of green leafy vegetables, one portion of high-quality protein (fish and shrimp/soy products), and one portion of coarse grains. This combination can ensure balanced nutrition without exceeding the calorie limit.

2. Smart Cooking Methods

Steamed fish consumes 50% less oil than braised fish, and blanched shrimp consumes 80% less calories than braised shrimp. Foreign foodies can prepare a bowl of water to rinse off excess oil on the surface of dishes.

3. Pay attention to the order of eating

Drink half a bowl of soup first, then eat vegetables, and finally eat the main course and meat. This sequence can make blood sugar rise more smoothly and reduce the opportunity for fat accumulation.

3. Be a "beggar" for dinner

1. Control carbon and water intake

Half the amount of staple food for dinner, or replace it with tofu or mushrooms. Reduced activity at night can lead to excessive carbohydrates being converted into fat accumulation.

2. Protein selection is easy to digest.

Fish, shrimp, tofu, etc. are preferred to avoid difficult to digest red meat. These proteins have a small molecular weight and will not increase the burden of nighttime digestion.

3. Dinner time should be advanced.

Try to finish eating before 19:00, leaving enough 3 hours for digestion in the stomach and intestines. A study shows that people who eat breakfast and dinner have an average waist circumference reduction of 3 centimeters.

4. There are ways to choose snacks

1. Choose 10 almonds or 2 walnuts for breakfast snacks [SEP], paired with sugar free yogurt. Healthy fats can alleviate hunger and avoid overeating during lunch.

2. Choose fruits for afternoon snacks

A fist sized low sugar fruit, such as strawberries, blueberries, pomelos, etc. It can supplement vitamins without causing blood sugar fluctuations.

3. What should I do if I'm hungry at night?

Drink 200ml of warm skim milk or eat half a cucumber. These low calorie foods will not affect the weight loss effect.

Adhere to this dietary plan and you will feel your pants loosen in the first month. An executor lost 46 pounds in six months, and all physical examination indicators returned to the normal range. Remember that weight loss is not about eating less, but about eating wisely. Starting from the next meal, adjust your plate structure to achieve twice the result with half the effort for healthy weight loss!