There are too many parties in December! Sagittarius, eat these two foods to help lose weight~

There are so many festivals in December, including Christmas Eve, Christmas, and New Year's Eve. For Sagittarius born at the end of the year, there is an extra birthday to celebrate, so of course there will be parties one after another! Sagittarius is a lively and outgoing person, always full of energy. In this month of running around and partying, it is inevitable to eat and drink a lot. Although you are happy, you still need to control your weight! As long as you eat the right foods, you can easily lose weight while enjoying the holidays!

When having a meal with friends and family, it is impossible not to eat delicious food. What can we do to control calories? In addition to reducing refined sugars and fried foods, "prolonging the feeling of fullness" is also a very important trick! Medical Daily in the United States pointed out that a moderate intake of protein-rich foods, including meat, fish, seafood, and eggs, can help achieve weight loss goals, and eating eggs for breakfast is a good choice, which can not only supplement nutrition but also prolong digestion time and increase satiety.

Eating eggs for breakfast helps lose weight and reduces BMI

In 2008, a study published in the International Journal of Obesity showed that scientists conducted an experiment in which one group of subjects ate eggs for breakfast and another group of subjects ate bagels for breakfast. After 8 weeks, the former had lost 65% more weight than the latter, and their body mass index (BMI) had dropped 61% more.

Studies have found that eating eggs for breakfast can prolong feelings of fullness and help control weight.

Eating a high-protein breakfast can help you lose body fat

In 2015, a US study found that consuming high-protein breakfast can increase satiety, stabilize blood sugar, reduce food intake for the day, and avoid body fat gain. This study conducted an experiment on teenagers. One group of teenagers was asked to eat a high-protein breakfast, including high-quality protein foods such as dairy products, eggs, and lean pork (containing 35 grams of protein in total); the other group ate a breakfast with a normal protein content, including milk and cereal (containing 13 grams of protein in total).

The results showed that the group of teenagers who ate a high-protein breakfast reduced their total calorie intake by 400 calories that day, decreased their body fat, and kept their blood sugar levels relatively stable, while the other group of teenagers increased their body fat.

Eat a high-protein snack in the afternoon to increase satiety

In the same year, another study published in the Journal of Nutrition showed that if teenagers eat high-protein and soy snacks in the afternoon, such as boiled eggs, pumpkin seeds, soy milk, etc., they can reduce hunger, increase satiety, and help control weight.

It seems that protein is really a good helper for weight loss! Properly increasing the intake of high-quality protein can prolong the feeling of fullness, so you will naturally not eat too much at lunch or dinner. However, high protein also has certain limits. Domestic nutritionist Cai Yixuan will tell you the details below. Eating high protein alone will not make you lose weight!

Give priority to vegetables when eating, which can increase satiety and control calories.

Eat high protein correctly and control calories to lose weight

Nutritionist Cai Yixuan reminds us that for healthy adults, the recommended daily protein intake is 0.8 to 1 gram per kilogram of body weight; that is to say, a healthy adult weighing 50 kilograms needs to consume about 40 to 50 grams of protein per day. Therefore, if you eat up to 35 grams of protein for breakfast, as in the above study, which is quite high, you should not consume too much protein at lunch and dinner.

In addition, many high-protein foods, such as eggs, meat, and dairy products, also have high fat content and calorie density. Therefore, if you want to lose weight, you should pay attention to controlling the total calories in a day. In addition, patients with kidney disease are not suitable for a high-protein diet as this may increase the burden on the kidneys.

Eat vegetables first to increase satiety and control weight

If you want to lose weight successfully, in addition to consuming a little more protein and prolonging the time of fullness, there is another secret, which is to eat vegetables first when eating! It is recommended that half of the space on the plate be filled with vegetables such as broccoli, cabbage, bok choy, bell peppers, tomatoes, peas, mushrooms, etc. These vegetables are not only low in calories and high in nutrition, but the rich dietary fiber can also increase satiety.

Moreover, by eating vegetables first and feeling full to a certain extent, you can reduce the amount of subsequent food you eat and reduce your overall calorie intake. Next time you have a dinner party, don't forget to order an extra plate of stir-fried vegetables or a salad. As long as you eat the right proteins and vegetables, and pay attention to controlling your overall calories, you don’t have to worry about losing your figure during the peak partying season at the end of the year!