Sugar-free high-fiber soy milk before meals increases satiety and reduces appetite

When it comes to beverages to go with breakfast, soy milk is undoubtedly one of the favorite drinks for many people. It not only contains rich plant-based soy protein, but also contains soy isoflavones (Isoflavone), saponin (Saponin) and other ingredients that can help reduce body fat. According to a domestic study, drinking a bottle of sugar-free high-fiber soy milk before lunch and dinner every day can help reduce appetite and thus control weight. The subject, Ms. Zhang, successfully lost 8 kilograms after a 12-week experiment.

Ms. Zhang drank sugar-free high-fiber soy milk and successfully lost 8 kilograms in 12 weeks. Her entire eating habits and food intake also became healthier (Photo/)

A total of 60 overweight adults with a BMI of more than 25 were recruited for the 12-week sugar-free, high-fiber soy milk weight loss study. The subjects were randomly divided into two groups. One group drank a 450 ml bottle of sugar-free, high-fiber soy milk 30 minutes before lunch and dinner every day, and reduced the calorie content of the main meal by about 180 calories (equivalent to 60% full of white rice). After the experimental period, the soy milk group lost an average of 4 kg and performed even better in body fat percentage, with a decrease of 5.7%, while the body fat percentage of the non-soy milk group only decreased by 4%.

Drinking sugar-free high-fiber soy milk before meals can increase satiety and control subsequent eating

Obesity specialist Dr. Xiao Dunren said that we should pay attention to the timing of drinking soy milk. Studies have found that drinking soy milk "before meals", including drinking sugar-free high-fiber soy milk 30 minutes before lunch and dinner, can increase people's sense of fullness, thereby reducing the amount of food eaten at the main meal and the desire to eat later, and also reducing the chance of consuming other sugary drinks and snacks.

However, soy milk sold in breakfast shops usually contains sugar to enhance the flavor, but sugar is a taboo for those who want to lose weight. Therefore, you might as well choose sugar-free high-fiber soy milk, which is less burdensome and healthier to consume.

Sugar-free high-fiber soy milk is rich in dietary fiber and accelerates metabolism

Miss Zhang successfully lost 8 kilograms in 12 weeks. She said that she had tried the fruit weight loss method in the past, but as soon as she resumed her normal diet, the weight came back. After trying the sugar-free high-fiber soy milk weight loss method, her bowel movements and body metabolism have improved, and her desire for snacks and afternoon tea has decreased. Her entire eating habits and food intake have also become healthier, so she was able to lose weight successfully.

3-2-1 Dietary Combination Principles for Healthy Weight Loss

Soy milk is rich in the nutrient "plant protein", which can enhance the body's food intake and thermogenesis, and increase calorie consumption. In addition, the high-fiber content of sugar-free soy milk can increase satiety, prolong gastric emptying time, and is beneficial for weight control, increasing stool volume, and promoting intestinal peristalsis.

When using sugar-free high-fiber soy milk to lose weight, you should also pay attention to the combination of meals. Nutritionist Li Ziyi reminds you that you should follow the 3-2-1 principle (3 portions of whole grains and root vegetables, 2 portions of protein, and 1 portion of vegetables) in your diet. You can also add 1 portion of fruit at snack time and combine it with aerobic exercise to increase your body's basal metabolic rate. Only in this way can you complement each other and achieve the desired effect.