On November 25th (Monday), a one-year study of 22 people who successfully lost weight found that the more they ate 'this,' the more weight they lost!

Dieting is a lifelong challenge! Most modern people who lack time to exercise want to lose weight through diet control. It is said that not starving yourself and diligently consuming protein and dietary fiber alone can help with dieting, so let's try to eat diligently and diligently~~^^Research shows that people who lost a lot of weight consumed more protein and dietary fiber.

Just increasing the proportion of protein and dietary fiber in your diet can help you lose weight.

In a study involving 22 obese adults, the participants received nutritional education and increased their intake of protein and dietary fiber in their diet over the course of a year. The research team measured participants' body weight, waist and hip circumferences, and body mass index (BMI) before and after dietary adjustments. They also assessed the proportion of protein and dietary fiber in their usual diet.

All 22 participants successfully lost weight after a year-long experiment.

Before and after the experiment, participants' protein intake increased from an average of 4.7g to 5.9g per 100 kcal consumed, and dietary fiber intake increased from an average of 1.3g to 1.6g. By consuming more dietary fiber and protein instead of fats and carbohydrates, the total daily caloric intake naturally decreased. Statistical analysis showed that the more weight a person lost, the greater the proportion of protein and dietary fiber in their diet.

Protein consumed in the morning suppresses appetite, while dietary fiber increases satiety.

Proteins help maintain muscle mass while reducing fat. If you do not know your total daily caloric intake, it is advisable to aim for about 0.8 to 1.2 grams per kilogram of body weight. In particular, eating high-protein foods like eggs in the morning is beneficial. Consuming high-protein foods in the morning reduces the secretion of the appetite-regulating hormone ghrelin, which can help prevent overeating that day.

Dietary fiber is also beneficial for weight loss. Even a small amount can provide a feeling of fullness, and it helps slow down the digestion and absorption of food, which causes blood sugar levels to rise more gradually. Fruits, vegetables, and whole grains rich in dietary fiber should be adequately paired with high-protein foods. Since consuming high-protein foods can easily lead to constipation, it is important to consume enough dietary fiber to prevent constipation.

Source: Health Chosun