Drinking soy milk before meals is more effective in losing weight and burning fat

How to diet to lose weight? The editor below will teach you a simple trick: Drink soy milk before meals to lose weight, it will speed up fat burning and give you a good sense of fullness.

Drinking soy milk before meals can help you lose weight, it will speed up your fat burning process and give you a good feeling of fullness. (Photography by Luo Shihua)

Protein is one of the indispensable nutrients for people who want to control their weight. The reason is that protein has three major advantages: it helps burn calories, provides a feeling of fullness, and promotes metabolism. In terms of calorie consumption, protein is the raw material for muscle building. Muscle's ability to consume calories is seven times that of fat. When the body has more muscle mass, weight control will be more successful. Protein stays in the stomach for about two to three hours, which increases the sense of fullness compared to carbohydrates which stay in the stomach for about one hour. In addition, protein is also related to fat burning and carbohydrate metabolism, which is very helpful for calorie metabolism.

Breakfast should have high-quality protein

Breakfast is the most important meal of the day, and it is even more important for people who are trying to lose weight. Many people who use dieting to lose weight often skip breakfast, but tend to eat more at lunch, which naturally ruins their weight loss efforts. A research report from the medical journal "Obesity" pointed out that the difference between a high-protein breakfast and a regular breakfast is that eating a high-protein meal during the day will make you feel fuller and less hungry, and the amount of food eaten at dinner will be greatly reduced, reducing the chance of hoarding calories when there is less activity at night.

The so-called "high-quality protein" has the characteristics of high digestibility, complete essential amino acids and can be fully absorbed by the human body. Sources of high-quality protein include soy milk, chicken breast, turkey breast, fish, egg protein, various lean meats, wheat protein powder and spirulina. If you want to control your weight, remember to supplement these nutrients for breakfast.

You can't eat meat without rice

When many people hear about the relationship between protein and weight loss, they directly think of "eating meat to lose weight", but don't equate the two. The meat-eating weight loss method means not limiting the intake of meat and trying not to touch carbohydrates such as starch. When the carbohydrate intake is less than 100 grams, the body will burn fat and protein. The ketone bodies produced in this process cannot be absorbed by the body. When they are excreted, they will take away a large amount of water and ions, which has the effect of rapid weight loss. The disadvantage is that it may cause ketoacidosis, increase the burden on the kidneys, the chance of kidney stones, accelerate calcium loss, and increase the risk of cardiovascular disease. The correct approach is to add high-quality protein to your diet at the right time and make smart use of the properties of protein to help control your weight!

Drink unsweetened soy milk before meals

Drinking 500cc of unsweetened soy milk half an hour before a meal can make you feel full and reduce your appetite. In addition, soy milk is rich in high-quality protein, which can promote metabolism and help reduce body fat. Although drinking 500cc of boiled water before a meal can also have the same weight loss effect, the disadvantage is that it does not make you feel full and does not reduce body fat. It should be noted that 500cc of unsweetened soy milk contains about 180 calories. These calories must be deducted from the main meal. "Drinking unsweetened soy milk before meals" can produce a weight loss effect.

Reducing sugar intake can help you lose weight

• Reduced secretion of fat hormones + more calories burned

Insulin can convert glucose in the blood into energy for the body to use, and it also has the function of storing fat. Too much insulin will make people fatter and fatter, so insulin is also called the "obesity hormone." Since sugar can cause blood sugar to increase rapidly, the body needs to secrete insulin. Eating a large amount of sugar will make the body prone to fat accumulation. Reducing sugar intake can prevent this from happening. Furthermore, the human body needs glucose to be converted into energy for use. When there is less sugar in the diet, the liver needs to produce it on its own. The production process requires a lot of energy and consumes more calories.

• Fat continues to burn while eating + excess calories are eliminated

The human body needs to obtain energy from glucose and fatty acids. People who consume more sugar will consume glucose first and will not utilize fatty acids much. When a large amount of sugar is consumed in the diet, blood sugar is likely to rise. There will be a period of time after a meal when only glucose is consumed, and little fat is burned. In addition, fatty acids are not used much, so fat is more likely to accumulate. People who eat a low-sugar diet have a less likely blood sugar level to rise, and they continue to consume fatty acids while eating, making it easier for people to lose weight. In addition, when there is more sugar in the diet, once too many calories are consumed, the excess glucose will become fat and remain in the body. When the diet is low in sugar, the excess calories will not become body fat, but will become ketone bodies in the blood and be excreted from the body with urine.

Sugar-free does not mean sugar-free

Sugars are easily mistaken for being "sweet". In fact, sugars include monosaccharides (such as glucose and fructose), disaccharides (such as sucrose and granulated sugar) and polysaccharides (such as starch). The starch in polysaccharides does not taste sweet, but it is sugar. The "sugars" in the regulations only refer to monosaccharides and disaccharides. Even if a product contains polysaccharides, it can still be labeled as "zero sugar". When purchasing food, don’t be confused by the labels. One word difference can make a big difference in the results. A sugar-restricted diet basically means avoiding starchy staples and sweet foods.

Source: 39 Health Network www.39.net

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