Weight ranges from 142 to 101 pounds, high protein in the morning and low-carbon water at night! Losing weight faster!

The happiest thing when awakened by an alarm clock in the morning is to find that the number on the scale has decreased again. The vest line photos posted on social media actually hide the tricks of food pairing. The combination of high protein breakfast and low-carbon water dinner is quietly becoming the golden formula for healthy weight loss.

1. Three advantages of high protein breakfast

1. Prolonged satiety

Protein digestion is 3-4 times slower than carbohydrates, and eating enough protein for breakfast can avoid feeling hungry in the morning. Two boiled eggs with 200 ml sugar free soybean milk can provide about 20 grams of high-quality protein.

2. Stable blood sugar levels

High carbon water breakfast can easily lead to sudden increases and decreases in blood sugar, while the combination of protein and moderate fat can make the blood sugar curve smoother. Try to change porridge into oatmeal and add a spoonful of whey protein powder to get better results.

3. Improve the thermal effect of food

Digesting protein requires consuming more calories, accounting for about 20-30% of its total calories. This means that with the same intake of 400 calories, high protein foods actually absorb less calories by the body.

2. Practical tips for low-carbon water dinner

1. Main food replacement plan

Replace white rice with cauliflower rice, which has only 50 calories in 200 grams. Konjac flour and zucchini flour are also good choices for low GI staple foods, paired with mushrooms and lean meat for a perfect dinner.

2. Control eating time

It is recommended to finish dinner 3 hours before bedtime to allow sufficient working time for the digestive system. If you have a habit of exercising at night, you can supplement a small amount of fast carbon after exercise, such as half a banana.

3. Cleverly seasoning with spices

Using natural spices such as garlic powder, turmeric powder, black pepper, etc. instead of high sugar sauce can enhance flavor without adding extra carbohydrates. Try frying salmon in olive oil with lemon juice, it's simple yet delicious.

III. Demonstration of Three Meals a Day

1. Breakfast Combination

Option A: 150g Greek yogurt+30g blueberries+5g chia seeds.

Option B: 1 slice of whole wheat bread+2 boiled eggs+half avocado.

2. Lunch combo

Option A: 100g of brown rice+200g of steamed fish+cold spinach salad.

Option B: 80g buckwheat noodles+150g chicken breast+broccoli.

3. Dinner combo

Option A: Tomato mushroom soup+pan fried chicken leg meat (peeled).

Option B: fried shrimps with celery+seaweed Egg&vegetable soup.

4. Details that need special attention

1. Protein intake should be dispersed

Ensure that 20-30 grams of protein are absorbed at each meal for the best effect, and avoid concentrated and large intake at one meal. Lactose intolerant individuals can choose to supplement with plant protein powder.

2. Beware of hidden carbohydrates

Salad dressings, processed meat products, and nuts may contain added sugars. When purchasing, carefully check the nutrition chart. It is recommended to choose natural foods with no more than three ingredient lists.

3. Maintain Water Balance

A high protein diet requires more water to aid metabolism. It is recommended to calculate the daily water intake (milliliters) using body weight (kilograms) multiplied by 30. Lemon slices can be added to water to enhance the flavor. The best thing about this dietary pattern is that you don't have to go hungry and can continue to see weight changes. After three months of persistence, an office worker not only lost weight to double digits, but also showed significant improvement in blood lipid indicators during physical examinations. Remember, changing dietary habits is like cultivating a new hobby, which may require deliberate practice at the beginning and will become a natural way of life after 21 days. Let's start planning tomorrow's menu tonight, your body will appreciate this decision.