"Eggs for breakfast, beans and rice for dinner"...Eating like this releases hormones that help you lose weight.

Suppressing your appetite and strictly controlling your diet won't lead to easy weight loss. A healthy diet is one that helps you avoid fatigue during daily activities, maintains a stable mood, and even helps you lose weight.

Eating a healthy diet also helps your body's hormones function properly. This helps boost metabolism, improve mood, and boost energy.

 

It also stimulates the secretion of hormones that contribute to weight control. Based on data from the American health and medical media outlet "Healthline," we explored a diet that promotes the smooth secretion of hormones that help with weight loss and maintaining good health.

“Breakfast should be low in carbohydrates”

 

A high-protein breakfast increases the production of thyroid hormones and the neurotransmitter dopamine, which helps suppress afternoon cravings. Conversely, avoid breakfast foods high in carbohydrates, such as bread and noodles.

Cutting out carbohydrates can be challenging, but if you stick with it for the first few days, it will become a habit. Limiting carbohydrates, not just from bread and noodles, but also from fruit, will help you lose weight more effectively.

 

“Focus on lean protein and low-glycemic carbohydrates.”

 

Eating these nutrient-rich foods at every meal helps maintain stable blood sugar levels. It also increases levels of glucagon, a hormone that helps burn fat.

Additionally, consuming sufficient dietary fiber increases the secretion of adiponectin, which improves insulin resistance. A steady supply of protein stimulates the secretion of glucagon, which burns fat, suppresses appetite, and promotes a prolonged feeling of fullness after a meal.

Essential amino acids, the basic building blocks of protein, are essential for the production of thyroid hormones, serotonin, dopamine, melatonin, and growth hormone. Because our bodies cannot produce these substances on their own, they must be supplemented through food.

 

Recommended daily intake of protein

 

Maintaining the recommended protein intake will help you maintain your existing muscle mass while also building more. Protein intake should be 1.6 to 2.2 grams per kilogram of body weight.

On exercise days, use the 2.2g calculation, and on rest days, use the 1.6g calculation. However, if you're obese enough to need to lose more than 20kg, sticking with the 1.6g calculation is more beneficial for weight loss.

 

Carbohydrate intake around 4pm

 

Another dieting tip is to control the timing of your carbohydrate intake. Carbohydrates like potatoes and beans are best eaten in the afternoon.

Eating during this time boosts levels of the neurotransmitter serotonin, improving the quality of sleep at night. Quality sleep is a key to burning fat. While excessive carbohydrate consumption is problematic, avoiding them can also increase stress hormone levels, so it's important to always eat in moderation.

 

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Carbohydrate intake around 4pm

They say it's a diet tip.

Only available on weekends

 

On weekdays, at the cafeteria

As I was eating lunch, I started to feel tired even though it was only 12 o'clock.

I'm getting hungry

 

This is why habits are scary.