Help, I can't control my appetite during the holidays? Here is a weight control recipe that won't make you hungry or gain weight →

For many people, losing weight is a lifelong pursuit and a hurdle that cannot be overcome.

Some people would say: losing weight is very simple - just "control your diet and move your legs"! But the reality is that losing weight will make you realize how "weak-willed" you are: you can't stand the diet after just a few days, and the milk tea in the hands of colleagues and the dinners with friends make you "break the rules" again and again, and you can't lose weight no matter what.

The bad news is that even if you are determined to "starve yourself", it may cause a lot of health problems and ruin your body.

Some time ago, I saw a trending search on Weibo. A girl prepared a box of cucumbers to lose weight. She said that she would not eat anything else and would lose 10 kilograms after eating the box of cucumbers. As a result, she was admitted to the hospital before she finished eating the cucumbers.

Many of my fans are young girls who started to pay attention to nutrition because they failed to lose weight. Their failure was not because they could not lose weight, but because they suffered from hair loss, insomnia, and even menopause after blindly dieting. They became afraid and started to pay attention to nutrition.

"70% diet, 30% exercise", weight management is a long-term project. If you want to stay slim and healthy without rebounding, "eating" is more important than "exercise". Losing weight is not as simple as simply eating less. Losing weight requires reducing calories appropriately, but also "increasing nutrition"!

Why do we say "eat more nutrition"? Because the human body needs to consume more nutrients to support the process of breaking down and metabolizing fat. If you want to look better after losing weight, instead of looking pale and thin; have a strong metabolism, instead of becoming easily fat and difficult to lose weight, then during the weight loss period, you need to focus on the following nutritional supplements .

First, enough high-quality protein. Protein can increase satiety, slow digestion, and stabilize blood sugar after a meal. Eating enough protein can ensure that while losing weight, muscle loss is minimized. In addition, protein has a strong thermogenic effect. After eating protein, the food thermogenic effect is high, which will increase energy consumption.

Second, sufficient dietary fiber. Dietary fiber can increase the volume of food, increase satiety, reduce the speed of digestion and absorption, and delay the rise of blood sugar after a meal. Insoluble dietary fiber can promote large intestine movement, promptly remove food residues in the intestine, and help prevent constipation and colon cancer; after soluble dietary fiber enters the large intestine, it will become a favorite food of beneficial bacteria, which plays an important role in intestinal health.

Third, the right amount of carbohydrates. Not eating carbohydrates for a long time may bring many side effects, and eating "slow-digesting carbohydrates" is safe and healthy. During the weight loss period, you may wish to add enough whole grains to your diet to provide enough healthy energy for the body to function.

Fourth, adequate vitamins and minerals. Vitamins and minerals play an important role in the body's metabolism and fat decomposition. Therefore, a good weight loss diet must not only ensure good energy control and macronutrients, but also ensure adequate intake of vitamins and minerals.

To control the total energy of three meals a day and ensure that you get enough nutrients, you need a "weight control diet" designed and compiled by a professional nutritionist. Teacher Fan Zhihong's weight loss diet has helped more than 100,000 people lose weight successfully on platforms such as "Dingxiang Mama" and "Xiachufang". Recently, Teacher Fan Zhihong's team was invited to create the latest "Whey Protein Weight Control 7-Day Weight Loss Diet".

Why emphasize whey protein weight control diet?

First of all, protein is very important in the process of weight loss . A diet rich in protein can help people prolong their sense of fullness, increase muscle weight, and help lose weight. "High-protein diet" is a relatively common weight loss diet. The characteristic of this diet method is to moderately increase daily protein intake.

A moderate high-protein diet pattern is relatively safe, with daily protein intake accounting for approximately 18% to 25% of total daily energy.

In addition, for thin people and those with muscle loss, it is more ideal to consume 1.5g of protein per kilogram of body weight per day.

Secondly, we know that many people often do not eat enough protein when they are losing weight. One reason is that many foods rich in protein also contain high fat, such as most meats. In order to control fat intake and reduce the total energy of a meal, some dieters tend to reduce the intake of meat and eggs.

Secondly, supplementing with low-fat protein foods, such as chicken breast, tenderloin, beef shank and other high-protein, low-fat ingredients, often have a bad taste, are troublesome to cook, and are easy to get tired of. It is more convenient to use low-fat protein supplements. Adding it to daily food can easily increase protein supply.

Finally, whey protein is very easy to absorb and has the characteristics of high biological value, high digestibility, high protein efficacy ratio and high utilization rate.

Whey protein is a high-quality protein that contains all the essential amino acids needed by the human body, as well as a variety of biologically active ingredients such as lactoferrin, immunoglobulin, α-lactalbumin, etc. Studies have shown that these ingredients have a variety of health benefits such as enhancing immunity, promoting muscle recovery and growth, and anti-oxidation.

Of course, the higher the protein intake in the diet, the better. We need to remind everyone that, first of all, the higher the protein energy supply ratio of the "high-protein diet" weight loss method, the less suitable it is for long-term use. Even for people with normal liver and kidney function, protein intake should not exceed 30% of the total daily energy or exceed 2.0 g/(kg·d) . Second, people with abnormal liver and kidney function cannot use a high-protein diet. Third, pregnant women, children, teenagers and the elderly need to consult a doctor and nutritionist before use.

In the following weight loss diet, in addition to providing high-quality protein that is easy to digest and utilize, the protein energy supply ratio is controlled between 19% and 22%, and the food is highly diversified, so it can be safely used by healthy people.

Day 1

the next day

Day 3

Day 4

Day 5

Day 6

Day 7