Weight loss guide: 5 dietary principles to help you achieve a good body shape and stay away from rebound

Wearing a thick coat in winter, the excess fat around your waist quietly betrayed you? Don't rush to throw your weight loss plan onto the New Year flag. In fact, as long as you master the core dietary principles, you can steadily lower your weight scale without going hungry. Those repeated weight loss failures are likely due to neglecting your body's true needs.

Firstly, protein is the key to weight loss Best Partner

1. Prolonged satiety

Compared to the roller coaster like blood sugar fluctuations of carbohydrates, protein can provide a more lasting sense of satiety. Two eggs for breakfast is far more effective than a bowl of porridge.

2. Protecting muscles from loss

During rapid weight loss, water and muscle are often lost, while sufficient protein can protect muscle tissue, allowing the main loss to be fat. The more muscle mass there is, the higher the basal metabolic rate.

3. Digesting consumes more calories

The body needs to consume 20% -30% of its own calories to digest protein, which is much higher than the 5% -10% of carbohydrates and fats. It's like burning calories while eating.

2. There are ways to choose high-quality carbohydrates

1. Prioritize low glycemic index foods

Brown rice, oats, and other low glycemic index staple foods will not cause a sudden rise or drop in blood sugar, which can avoid the impulse to overeat. Replacing white rice with mixed grain rice is a simple and effective first step.

2. Control intake time

Pre - and post exercise are the most effective ways to replenish carbohydrates During the optimal window period, the carbohydrates consumed will be preferentially converted into energy rather than fat. The effect of reducing the carbon water ratio during dinner is more significant.

3. Beware of invisible carbohydrates

Salad dressings, processed meat products, and seasonings all contain a large amount of added sugar, which are the hidden killers of weight gain. Learning to read ingredient lists is crucial.

3. Good fat assists in fat burning efficiency

1. Essential fatty acids are essential

Omega-3 fatty acids in nuts and deep-sea fish can regulate fat metabolism, and a lack of good fat can actually put the body into a hoarding mode. A small handful of plain nuts every day is just right.

2. Cooking oil is important

When stir frying at high temperatures, choose oil with a high smoke point, while for cold dishes, use oil rich in unsaturated fatty acids such as olive oil. Eating different oils in different ways is healthier than eating only one for a long time. 3. Stay away from trans fats. Trans fats in processed foods such as vegetable fat powder and margarine can directly increase visceral fat accumulation. The fat in natural food is not scary, only industrial processed fat should be cautious.

4. Eating rhythm affects metabolic switch

1. Breakfast is not omitted

Eating within 1 hour after waking up can activate the metabolic engine. People who skip breakfast for a long time will have a basal metabolic rate 5% -10% lower than the general population. A high-quality breakfast is like winding up metabolism.

2. Dinner should not be too late.

Ending eating 3 hours before bedtime can give the digestive system sufficient rest, and being too early or too late is not conducive to blood sugar stability. Placing the most sumptuous meal at noon is more in line with the human biological clock.

3. Adequate fasting interval

Maintain a 4-5 hour fasting period between meals to allow time for insulin levels to fall back. But don't let yourself feel dizzy and disoriented from hunger, as it will only trigger retaliatory eating.

5. Water management determines weight loss effect

1. Distinguishing between true and false hunger

The brain often confuses hunger and thirst signals. Drinking 300ml of warm water before snacking next time may result in a natural loss of appetite. Carrying a thermos with you is more useful than dieting.

2. Improve metabolic efficiency

When the body is sufficiently hydrated, the efficiency of fat breakdown will significantly increase. Drinking enough water in kilograms x 30ml per day can also improve the condition of the skin.

3. Avoid Liquid Calories

Milk tea, fruit juice, and other high sugar drinks often overlook their calorie content, but they may be the main culprits for exceeding daily calorie intake. Developing the habit of drinking plain tea can save a lot of calories.

These dietary principles are like a puzzle, using one technique alone may have limited effectiveness, but when combined, they can produce astonishing synergistic effects. You don't need to completely quit your favorite foods, as long as you master the pairing methods and timing of intake, hotpot and barbecue can still appear in your diet. Remember, a diet that can be maintained for a long time is the truly effective weight loss plan.