Weighing from 153 to 89 pounds, having a sweet potato for breakfast, defecating quickly, and falling off quickly!

Eating a hot roasted sweet potato in the morning can directly shorten the bathroom time by half! This is not a weight loss myth, but a shared experience among many successful weight loss individuals. What did those who lost weight on sweet potato breakfast do right?

1. Three weight loss mechanisms of sweet potato breakfast

1. Intestinal SPA for dietary fiber

Medium sized sweet potatoes contain 4 grams of dietary fiber, equivalent to 16% of the daily requirement. These fibers clean the intestines like small brushes, especially insoluble fibers that can increase the volume of feces. After consuming it in the morning, it usually takes 3-4 hours to develop a sense of constipation.

2. Fat burning buff of resistant starch

Cooling sweet potatoes will produce resistant starch, which is not easily absorbed by the small intestine. Research has found that resistant starch can promote fat oxidation, increasing postprandial fat burning by 20-30%. Suggest drying until warm before eating.

3. Gentle rise and fall of blood sugar

The glycemic index of sweet potatoes is only 54, much lower than that of white bread (75). Its rich dietary fiber can slow down sugar absorption and avoid hunger caused by severe insulin fluctuations. Eating with eggs has a better effect.

2. Eating sweet potatoes in this way will cause faster weight loss

1. Preferred red heart sweet potatoes

The red heart variety has a beta carotene content five times that of yellow heart, which can reduce skin sagging during weight loss. The skin is smooth without black spots, and the texture feels heavier and fresher.

2. Eating with skin doubles nutrition

Sweet potato skin contains active ingredients such as chlorogenic acid, which can inhibit fat absorption. Rinse with a hard bristled brush and rinse with running water, bake at 200 ℃ for 40 minutes, and enjoy even better with the skin on. Those who are concerned about pesticide residues can peel off the outermost layer.

3. Golden Match Rule

• Protein CP: 1 sweet potato+1 boiled egg+5 almonds.

• Promotion combination: sweet potato+sugar free yogurt+chia seeds.

• Warm stomach: sweet potato millet porridge+cold spinach.

3. Beware of these situations

1. People with excessive stomach acid should avoid fasting

Sweet potatoes stimulate stomach acid secretion, and heartburn sufferers are recommended to eat some soda crackers to cushion their stomach first. Or change to fermented sweet potato Congee, which is more stomach friendly.

2. Kidney disease patients should control their intake.

Sweet potatoes are rich in potassium, and those with renal insufficiency should consume no more than 100 grams per day. It is best to cut into small pieces and soak them in water for 2 hours before cooking, which can reduce potassium content by 30%.

3. Sugar friends should pay attention to the intake time

diabetes patients should eat in the morning or at noon to avoid the fluctuation of blood sugar caused by the slow metabolism in the evening. Paired with broccoli or mushrooms rich in chromium, it helps regulate blood sugar levels. Those who have lost weight through sweet potato breakfast often persist for more than three months. Remember that no single food can create a weight loss miracle The key is to incorporate sweet potatoes into a balanced diet system. Try using sweet potatoes instead of deep-fried dough sticks for breakfast tomorrow. Your gut will appreciate this decision.