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Breakfast rules help "fat girl" lose 45 kg

TB (according to Star) August 14, 2024 07:44

Zhang Zhang often drinks a cup of warm water when she wakes up and has a nutritious breakfast, which boosts metabolism and helps her lose weight without feeling lethargic or hungry.

 Zhang Zhang từng nặng 100 kg trước khi giảm thành công 45 kg
Zhang Zhang used to weigh 100 kg before successfully losing 45 kg

Zhang Zhang used to weigh 100 kg, and tried everything from Keto to apple diet to lose weight, but none of them worked. She also fasted and worked out so hard that she fainted in the gym. Because of her bulky body, Zhang had to buy men's clothes to fit her.

Zhang Zhang said she started studying nutrition knowledge seriously and worked hard to get a professional certificate and build her own healthy diet to improve her figure. During the day, she eats 5 meals with 3 main meals and 2 snacks. Breakfast is considered important by Zhang Zhang and she believes that it plays a big role in her weight loss results. She also said that she always follows the following things every morning.

Drink warm water on an empty stomach

Every morning when she wakes up, the first thing Zhang Zhang does is drink about 200 ml of warm water to awaken her digestive system, promote intestinal motility, support excretion, and eliminate waste and toxins accumulated in her body overnight.

Protein load

Protein is important for breakfast. This is a slow-digesting nutrient that can increase satiety and reduce food intake in subsequent meals. Eating enough protein is also said to reduce snacking frequency and avoid unnecessary calorie intake. Protein is also an important component to maintain and build muscle, improve a toned body, and avoid sagging, loose skin when losing weight.

Bữa sáng cùng các bữa chính trong ngày của Zhang đảm bảo quy tắc 211, tức 2 rau, 1 đạm, 1 tinh bột.

Zhang's breakfast and main meals of the day follow the 211 rule, which is 2 vegetables, 1 protein, 1 starch.

Prioritize good starch

In addition to protein, starch is also essential in the first meal of the day. According to Zhang, you should choose high-fiber starch with a low glycemic index to help you feel full longer and support weight loss and fat loss. Some ideal carbs for breakfast include sweet potatoes, oats, corn, whole wheat bread, etc.

Vitamin and mineral supplements

Zhang Zhang's breakfast also includes seasonal fresh fruits, such as strawberries, blueberries, tomatoes, cucumbers, etc., to increase fiber and vitamins for the body. She also pays attention to choosing fruits with low sugar content.

Quy tắc ăn sáng giúp nàng mập giảm 45 kg - 2

Zhang Zhang appreciates the role of breakfast in weight loss and body shaping

Eat enough good fats

Adding good fats in moderate amounts to your diet and breakfast will help the above nutrients to be absorbed better. In addition, this group of substances also helps you feel full longer, contributes to anti-inflammation, and supports more effective weight loss. Avocados, olive oil, flaxseed oil... are all good choices to provide fat for the body.

TB (according to Star)
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Breakfast rules help "fat girl" lose 45 kg