【Weight can vary from 1 to 3 kg in a day】
The main thing that changes in a short period of time is the amount of water in the body.
『Personal recommendation for weight loss.』
To preface the conclusion, the most important goal is to gradually reduce daily caloric intake.
The most important thing to do for this is to control appetite.
⭐️ The causes that affect appetite are simply "blood sugar status," "nutritional status in the body," and "sleep.⭐️
Personally, I would like people to be aware of the importance of 'not raising blood sugar levels too rapidly' on a daily basis.
☠️The most rapid increase in blood glucose level will be "sugary carbonated drinks," so please avoid drinking them to drown your hunger at all costs.☠️
'Fiber-rich vegetables, high protein, low fat, nutrient-dense carbohydrates, fermented foods.'
If you build your diet around this content, it is easy to automatically reduce the amount of food you can eat.
Specifically, at least 200 grams of high-fiber vegetables per day (if possible, eat as much as you can).
⭐️Another very important reason for recommending high-fiber vegetables is that they automatically increase the number of times you chew them.⭐️
Chewing more often stimulates the satiety center, which leads to a more stable appetite.
Protein is at least 1 g of body weight x 1 g.
Aim for less than 100 grams of fat (good fats such as eggs, salmon, avocados, nuts, etc. can be slightly over).
Aim for about 100 g to 200 g of carbohydrates.
With the information above, it is possible to reduce daily Kcal intake to 2000-3000 Kcal.
Try eating high-fiber vegetables with a low-fat protein for a delicious meal without the need for dressing.
No one weighs minus 10 kg the next day.
No one gains an extra 10 pounds of weight the next day.
Everyone will always lose weight.
Let's go slowly.✨
▽＜｜b✨