What to eat during the weight loss balance period? Analysis of hot topics on the Internet in the past 10 days
During the weight loss process, many people will encounter a "balance period" (plateau period) where their weight stagnates. How to break through this stage through dietary adjustments? The following are scientific suggestions and practical recipes compiled based on hot topics on the Internet in the past 10 days.
1. Analysis of the causes of weight loss balance period
The equilibrium period is usually caused by metabolic adaptation, insufficient caloric deficit, or a monotonous diet. The following are common causes and solutions:
| Reason | solution |
|---|---|
| Decreased metabolic rate | Increase protein intake and enhance the thermic effect of food |
| The caloric gap disappears | Adjust your diet to reduce refined carbohydrates |
| muscle loss | Supplement high-quality protein and combine with strength training |
2. List of recommended foods during the balance period
According to the advice of nutritionists and fitness bloggers, the following foods can help break through the plateau:
| food category | Recommended food | function |
|---|---|---|
| High protein | Chicken breast, eggs, Greek yogurt | Maintain muscles and improve metabolism |
| low GI carbs | Oats, brown rice, sweet potatoes | Stabilize blood sugar and reduce fat accumulation |
| healthy fats | Avocado, nuts, olive oil | Promote hormone balance and enhance satiety |
| high fiber vegetables | Broccoli, spinach, celery | Increase intestinal peristalsis and reduce heat absorption |
3. Sharing of popular weight loss recipes across the internet
Three balanced period recipes that have been hotly discussed on social platforms recently, are simple and easy to operate:
| Recipe name | Ingredients | Calories (approx.) |
|---|---|---|
| Chicken Breast Salad | 150g chicken breast + mixed vegetables + 5g olive oil | 250 kcal |
| Oat protein cup | 30g oats + 1 scoop of protein powder + 50g blueberries | 200 kcal |
| Tomato and tofu soup | 100g tofu + 1 tomato + 20g kelp | 180 kcal |
4. Precautions
1.Avoid extreme dieting: Long-term low calorie intake will further reduce metabolism.
2.Adjust your diet regularly: A "high-carb day" can be arranged every 2 weeks to restart metabolism.
3.Combined with exercise: HIIT or strength training can effectively break through the plateau period.
With scientific diet and patient adjustments, the balance period is just a brief pause on the road to weight loss. By adhering to the above methods, your healthy weight loss goal will eventually be achieved!
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