Efficient fat burning! Korean 3:1 diet is popular for weight loss

If you want to lose weight, controlling your diet is the key. However, it is not easy to control appetite. Long-term dieting plans will continue to accumulate stress, which will eventually become the last straw that breaks the camel's back and make weight loss efforts fail. In response to this common weight loss problem, Korean fitness coach and nutrition expert Sean Lee proposed the 3:1 diet weight loss rule, which allows people to easily control their diet and lose weight efficiently in a zero-pressure environment.

3:1 Diet Rule - Zero Pressure Weight Loss Method

Sean Lee is the pioneer of Korean national weight loss. He served as a fitness coach for Korea's first weight loss competition show "Victory Diet" and appeared in the SBS variety show "Star King: Sean Lee's Weight Loss Champion". He is also known as the national coach. He believes that losing weight requires establishing good eating habits and proposed the 3:1 diet rule, which allows people to lose weight healthily without going hungry, reducing stress or gaining weight again.

The so-called 3:1 diet rule refers to a cyclic diet rule of 3 days of high-protein dinners + 1 day of normal eating, also known as the three-day determination weight loss method.

3:1 infinite cycle until you reach your ideal weight

Most of the time, being short-lived is not a good thing, but many people have this psychological weakness. Especially when we are on a strict weight loss plan, we not only have to fight the hunger in our body, but also have to endure the temptation of delicious food. The increased pressure makes the weight loss plan more likely to fail. The 3:1 diet rule only requires three days of self-discipline, and then you can relax on the fourth day. By repeating this rhythm over and over again, you can achieve your diet management goals without realizing it.

3:1 diet: three meals and snacks per day

So what should you eat during the three days of diet control? The general weight loss diet always requires us to eat a good breakfast, a full lunch, and a small dinner. Especially during dinner time, in order to avoid fat accumulation at night, dinner is often required to have less oil, less meat and less starch. Because they eat too early and in too small portions, many people who are trying to lose weight have experienced the feeling of being too hungry and unable to sleep well. The 3:1 diet requires eating light meals every morning; eating a full lunch without any restrictions; eating high-protein slimming food for dinner; and setting appropriate snack times after the three meals.

Breakfast - Personalized Recipe

You can eat any food, just don't eat too much. Generally speaking, it is best to eat until you are 70% to 80% full. You can create your own breakfast recipe according to your physical condition. For example, those who are losing weight with constipation problems can have a high-fiber breakfast; those who are suffering from severe edema can have whole grains, beans and other foods that promote fluid circulation for breakfast; those who are suffering from severe toxin accumulation can eat more vegetable and fruit salads and fruit and vegetable juices for breakfast, etc.

Lunch - Eat enough regardless of what you eat

You should eat a full lunch and there is no need to avoid any certain foods. Office workers can also eat it with confidence. Of course, if you can eat more carbohydrates rich in fiber, such as grains, vegetables, fruits, beans, etc., the weight loss effect will be more obvious. For those who eat out and have limited choices, paying more attention to eating techniques can also improve weight loss results, such as eating vegetables and fruits first, then protein, and finally carbohydrates; eating more greasy dishes than water; paying attention to food combinations when ordering meals, etc.

Dinner – High protein dishes

Dinner is the key point of the 3:1 diet rule. A high-protein diet is more effective in reducing weight than a diet consisting of only bread, vegetables, and fruits. The principle is:

1. When protein is hydrolyzed into amino acids, it will combine with some water. After hydrolysis, it is also beneficial to balance the concentration of human tissue fluid, promote water metabolism, and is very helpful in eliminating edema.

2. Protein has a large molecular weight, takes a long time to metabolize in the body, and provides a strong sense of fullness, which is beneficial for diet control.

3. Protein can inhibit the secretion of hormones that promote cell formation and reduce the production of fat.

4. Protein will not be converted into fat in large quantities. Except for being used for the body's normal physiological needs, most of it is metabolized in the form of energy.

Because high-protein diets are effective in losing weight, protein-based diets were once popular on the market. This method consists of three meals that are mainly high-protein. The dietary structure of each meal is 40% sugar, 30% protein, and 30% fat. You will see weight loss results in a short period of time. However, a single diet can cause great harm to the body and can easily cause rebound effects.

The high-protein dishes in the 3:1 diet are not exactly the same as the traditional high-protein diet. They are only consumed at dinner. While ensuring high protein, they also take into account the balance of other nutrients to ensure healthy weight loss and lasting results.

Snacks - Supplement in moderation

During the weight loss period, the body's desire for snacks will be stronger than usual. At this time, suppressing it blindly is definitely not a good idea. The lingering thoughts of cake and soft-serve ice cream in our minds will only lead to failure of our weight loss plan. At this time, eating some healthy foods such as low-calorie fruits, low-calorie nuts, etc. can soothe your stomach and appetite. A serving size of about one fist is enough for low-calorie snacks.

Late-night snacks – eat when you need to

The digestive and metabolic functions slow down at night, and excess calories are easily accumulated in the body, so under normal circumstances, it is not recommended to eat midnight snacks. But if you are really hungry, you should still eat in moderation. On the one hand, it can relieve hunger and improve sleep quality, and on the other hand, it can prevent excessive hunger from leading to a physique prone to obesity. It is recommended to have a midnight snack one hour before going to bed, and choose foods that are good at filling you up and do not put too much pressure on digestion, such as tomatoes or a small amount of nuts, paired with low-fat milk.

How to have a high-protein dinner?

Dinner is the key to the 3:1 diet rule, and the following points should be noted:

1. Choose high-protein foods

Foods with high protein content usually also have high fat content. In order to achieve better weight loss results, you should consciously choose high-protein foods with lower fat content.

2. Select 5 high-protein foods:

①Lean beef, steak

Red meat is always rejected by those who want to lose weight, but in fact a piece of lean steak contains fewer calories than the same amount of chicken.

②Chicken breast

White meat has relatively less fat, so chicken is a common ingredient for people who want to lose weight. Chicken skin and bones contain more saturated fat, so eating only chicken breast is more effective.

③Tofu

Tofu and other soy-based foods are rich in protein and low in calories, and eating more can also lower cholesterol.

④Eggs

Eggs are also a classic protein food. They can be eaten in a variety of ways and can greatly enrich dinner recipes.

⑤Tuna, also known as tuna

It is rich in protein and other nutrients, low in fat and calories, and is a good weight loss food.

Master cooking tips to double your weight loss effect

1. Change the way you cook

Use steaming, baking, and cold mixing as the main cooking methods, followed by stir-frying, and try to avoid frying. When stir-frying, first fry the meat and vegetables separately until they are 60% to 70% cooked, and then fry them together at the end. This can effectively control oil and reduce fat.

2. Pay attention to seasoning

Use less seasoning and eat more light-flavored foods.

3. Eat with food companions that are good for weight loss

Choosing dishes that help lose weight and cooking them with high-protein ingredients can also improve the weight loss effect, such as celery, peppers, lettuce, etc. that help burn fat.

High protein dinner recipe recommendation

★Curry Chicken Breast Fried Rice

Ingredients: 100g chicken breast, 1/3 bowl of brown rice, a little red pepper, a little yellow pepper, cauliflower, 1 tablespoon of curry powder, a little olive oil.

step:

1. Dice the chicken breast;

2. Dice the red and yellow peppers, and cut the cauliflower into small florets;

3. Fry the chicken breast in olive oil until 80% cooked, then add the processed red pepper, yellow pepper, cauliflower and brown rice and stir-fry together;

4. Sprinkle with curry powder and stir-fry quickly until the rice is golden brown.

Tips: Replace white rice with brown rice to improve weight loss results.

★Beef meatballs with green vegetables

Ingredients: 100g beef balls, 30g cauliflower, 30g white cauliflower, 1/4 red pepper, 1/4 yellow pepper, 7 shrimps, 2 tablespoons steak sauce, a little salt, a little pepper.

step:

1.Cut broccoli and cauliflower into bite-sized pieces, blanch them in salt water and rinse them with cold water. Cut the green pepper into large pieces and blanch the shrimps for later use;

2. Pour olive oil into a frying pan, add all the ingredients in step 1, stir-fry over high heat, and add a little salt and pepper to taste;

3. Add steak sauce and two tablespoons of water to another pan, bring to a boil and add beef balls and fry until they are colored;

4. Place the beef balls from step 3 and the fried vegetables from step 2 on a plate.

Tips: Steak sauce and beef meatballs can be purchased in supermarkets, or you can make beef meatballs yourself with lean ground beef.

★Tofu and kimchi pizza

Replace high-calorie pizza with healthy ingredients, and it looks and tastes good. It looks like real pizza, but it is actually made of tofu. It not only takes into account nutrition and calorie balance, but also can bring psychological comfort to people who are trying to lose weight.

Ingredients: 200g tofu, 30g kimchi, a small amount of mozzarella cheese, 1/4 onion, 30g carrot, 4 cabbages, a little green pepper, a little chili, a little salt, and a little olive oil.

step:

1. Cut the tofu into 1.5cm slices and season with salt. Sauté the pickled cabbage lightly with olive oil;

2. Use the remaining olive oil in the pan to fry the tofu until both sides are golden brown;

3. Cut onion and carrot into shreds and set aside;

4. Add the chopped onion and carrot to the pickled cabbage from step 1 and stir-fry briefly;

5. Place the tofu from step 2 on top of the fried onions, carrots, kimchi, and sprinkle with a little mozzarella cheese;

6. Cut the peppers, green peppers and olives into shreds, place them on step 5, and bake in the oven until golden brown.

Tips: Wash the kimchi with water before using it in cooking to reduce the salt content. Mozzarella cheese is a special cheese for pizza and can produce a stringy effect.

The 3:1 diet is more effective in losing weight when combined with light exercise.

In daily life, some light exercise can improve metabolism and make the weight loss effect more obvious.

●Stretch your body 6 minutes before meals. Doing some simple stretching exercises before meals can wake up the body and promote digestion. Choose simple and easy-to-learn yoga moves and do 1-2 sets.

● Make good use of housework time. When doing housework, pay attention to your posture, which can increase the amount of exercise and exercise different parts of the body.

● Walk to and from get off work, or get off the bus one or two stops earlier. Walking for 30-40 minutes every day can achieve good exercise results.

Source: 39 Health Network www.39.net

Please do not reprint without written authorization