Zero failure! Want to follow a high-protein, low-carb diet? 5 ways to succeed

Boiled chicken breast, boiled sweet potato and cherry tomatoes, the weight loss recipe made with these three ingredients will soon become boring, resulting in a period of weight loss fatigue and leading to weight loss failure. So Mini started looking for a way to create her own simple recipe that would last and not get boring. Even Mini, who has "cooking skill 0", can do it, so everyone can definitely learn it.

Even people who love to eat can do it

① You need to consume a small amount of carbohydrates to avoid weight loss failure

A typical Korean must eat food for breakfast or lunch. In order to prevent low blood sugar during daytime work, Mini chooses multi-grain rice or brown rice, paired with seasonal vegetables, seaweed, mushrooms and other ingredients. In addition, eggs and chicken breast are used as the main ingredients to supplement protein, making it a perfect and delicious weight loss recipe.

•Vegetables—spinach, bean sprouts, broccoli, cabbage, zucchini, radishes, etc.

•Seaweed—kelp, kelp sprouts, kombu, unseasoned nori, etc.

•Mushrooms—Pleurotus eryngii, Flammulina velutipes, Oyster mushroom, etc.

•Protein foods—eggs, chicken breast, tofu, squid, lean beef, pork tenderloin, chickpeas, etc.

•Good carbohydrate foods—brown rice, multi-grain rice, whole wheat bread, rye bread, sweet potatoes, oats, bananas, pumpkin, etc.

Take care of every moment of greed so as not to overeat

②Don’t give your mouth any idle time!

Drink 2 to 3 liters of water every day to keep your appetite under control. If you don't like drinking plain water, you can replace it with carbonated water, honey tea, or American coffee with less caffeine. When you want to chew something, you can eat nuts or vegetable sticks so that your body does not feel empty, which can prevent overeating later and reduce the chance of false appetite dominating the brain. So, prepare some healthy snacks and don't go hungry.

• Snacks you can eat as much as you want—vegetable sticks (carrots, cucumbers, bell peppers, celery), cherry tomatoes, etc.

• Snacks that can be eaten in moderation - 30g almonds, 50g boiled chickpeas, 50g fried black beans, 80g sugar-free yogurt, pumpkin juice, onion juice, etc.

Salafei's boring "haystack"

③Salad that combines beauty, taste and nutrition

Preparation method: Put aside the stereotype of green vegetable salad, salad can also be a rich and delicious dish. Mix your favorite green vegetables with regular vegetables, and add high-protein staples such as chicken breast or eggs. You can have a hearty meal while relieving the pressure of hunger. At this time, add salty ingredients such as black olives, and you can still enjoy the dish even without adding any seasoning. For seasonings, you can choose oriental sauce, Italian balsamic vinegar, Italian salad dressing, and develop a good habit of eating with the sauce.

• Main green vegetables for salads—eco-lettuce, romaine lettuce, romaine lettuce, kale, arugula, cabbage, baby leaves, alfalfa sprouts, iceberg lettuce, etc.

• Ingredients – red, orange and yellow bell peppers, green peppers, cucumbers, carrots, onions, etc.

•Other ingredients—black and green olives, avocados, etc.

•Olive oil dressings—Oriental dressing (a French dressing made with soy sauce and sesame seeds), balsamic vinegar, Italian salad dressing.

Add some spices to light dishes to taste different flavors

④Replace salt-free with low-salt to prevent weight gain

If you completely eliminate salt intake, you may easily overeat or suffer from edema after losing weight. Therefore, when cooking, add a small amount of salt and choose cooking oil that is good for your health. Although you cannot consume irritating seasonings during weight loss, you can use spicy ingredients such as peppers, onions, and garlic to add a layer of flavor to bland dishes that are not tasty. Besides, losing weight is a long-term battle. In order to make the food delicious, Mini buys pepper powder from large supermarkets. The shelf life is 1 to 2 years, which makes it suitable for long-term storage and has a wide range of uses.

•Good cooking oils—olive oil, coconut oil.

•Ingredients to add flavor—Cheongyang pepper (a Korean pepper that can be replaced with green pepper or other peppers of your choice), dried pepper (Peperonico), garlic, and onion.

• Spices – Parsley powder, basil powder, crushed red pepper flakes, curry powder, pepper

•Hot sauce – Sriracha sweet chili sauce (Southeast Asian chili sauce).

Eat slowly to feel full faster

⑤ Eat slowly instead of counting calories

Counting calories while eating not only makes you feel stressed about food, but also may lead to errors in calculation. Based on the concept of "eat well, sleep well, and poop well", with the goal of eating the right food, getting enough sleep, and having normal bowel movements, choosing vegetables and seaweed foods rich in dietary fiber, and consuming them evenly is the first rule. In addition, slow eating is also important. If you observe your thin friends who love to eat, you will find that they always eat slowly and pick up their chopsticks less frequently. Therefore, it is better to use the time spent calculating calories to slowly savor the flavor of the food and confirm fullness.

This article is from the Gaobao book version of "High-protein, low-carb weight loss recipes: 0 failures, 0 pressure, 87 delicious weight loss recipes to lose 22kg without gaining weight again"