The truth about losing 28 pounds in diet: 5 types of "protein dishes" to keep you full without rebounding

What are the biggest fears on the road to weight loss? It's not that I'm so hungry that my chest is pressed against my back, but that despite eating carefully, the numbers on my weight scale fluctuate up and down like a roller coaster ride. Nine out of ten friends who lost weight by starving are repeatedly jumping sideways on the edge of regaining weight. In fact, the key to the problem lies in protein - this overlooked "invisible hero" is the secret weapon that keeps you full and thin.

1. Why protein is the golden partner for weight loss

1. Prolong satiety

Protein molecules have complex structures and require 4-6 hours for digestion, which is twice the duration of carbohydrates. There is food continuously being digested in the stomach, so it is not easy to develop the impulse of being hungry enough to gnaw on the table. Research has found that under the same calorie intake, a high protein diet can increase satiety by 30%.

2. Maintain muscle mass

30% of the weight lost during rapid weight loss may be muscle. Muscles are like the "fat burning factories" in the body, consuming an additional 13 calories per kilogram of muscle per day. Adequate protein can protect muscles from loss, mainly reducing fat.

2. 5 underestimated high protein ingredients

1. Frozen tofu

contains 16 grams of protein per 100 grams, with a sponge like texture that can absorb soup. The freezing process creates pores, making soy protein more easily absorbed by the human body. Adding a few pieces when cooking hotpot in winter is more satisfying than eating meat.

2. Chicken breast Rice-meat dumplings

When the manually chopped chicken breast is added with yam paste, the protein content is 18%, but the fat content is only 2%. The texture of Q-pop comes from the gum produced by repeated pounding. It is easy to freeze for a week at a time and throw a few pieces when cooking noodles.

3. Chickpea puree

Mash cooked chickpeas into a paste, add minced garlic and lemon juice. Half a bowl contains 10 grams of plant protein, and dietary fiber is three times that of sweet potatoes. Spread on whole wheat bread, with half the calories lower than peanut butter.

4. Canned mackerel

Premium protein from deep-sea fish, ready to eat with 22 grams of high-quality protein. Rich Omega-3 can combat inflammation during weight loss, so be sure to choose water soaked products instead of oil soaked ones.

5. Green treasure in the freezer, 100 grams contains 12 grams of protein. Microwave for 3 minutes and sprinkle some black pepper, it's a satisfying snack for binge watching TV shows, with 80% less fat than potato chips.

Thirdly, enhance the effectiveness of protein Doubling eating method

1. Diversified intake

The maximum amount of protein absorbed by the body at a single time is about 30 grams. Sharing the daily needs into 3-4 meals is more beneficial for muscle synthesis than concentrating on one meal. Having a vegetable protein pancake for breakfast and a cup of Greek yogurt for afternoon tea would be ideal.

2. Combined with vitamin C [SEP], stir fried beef with green peppers and shrimp mixed with broccoli can promote collagen synthesis. Eating kiwi fruit after meals allows the protein consumed to truly take effect.

3. Add a meal after exercise

supplementing 20 grams of protein within 30 minutes after exercise can increase muscle repair efficiency by 50%. Instant chicken breast strips or protein powder are both good choices, remember to pair them with a small amount of carbohydrates to promote absorption. Don't treat weight loss as a hunger game anymore. When you fill your plate with these high protein foods, your body enters a virtuous cycle of "stopping when you're full". Remember, sustainable weight loss never requires starving, choosing the right ingredients can make fat surrender automatically.