Drinking milk before meals helps control appetite! Nutritionist Li Ziyi: Tryptophan foods can slow down nerve activity

Many people suffer from obesity and have tried many weight loss methods but failed. The reasons are usually that there are mistakes in diet and habits! Nutritionist Li Ziyi said that according to the eating process, there are three stages that need to be mastered for successful diet weight loss. The first step is to start with abstinence and carefully choose foods that can suppress appetite, which can deceive the brain's hunger and avoid eating too much and causing obesity.

Three steps to lose weight through diet: suppress appetite, reduce absorption, and promote metabolism

Nutritionist Li Ziyi said that the only reason for obesity is "taking in more calories than expending". If you want to get rid of obesity and avoid gaining weight again, exercise, diet control and behavior modification are all essential. Among them, the most obvious weight loss effect is behavioral control of diet.

How to manage weight through diet to achieve more efficient weight loss results? Obesity and weight loss specialist Xiao Dunren once pointed out that there are only three ways to lose weight through diet, namely "suppressing appetite" before food enters the mouth, "reducing absorption" after food is eaten, and finally "promoting metabolism".

Don’t let the food ruin your day! To lose weight, learn to "suppress your appetite" first

From this we can see that if you want to lose weight, the first step should be to start with "avoiding certain foods". However, when faced with delicious food, many people cannot resist the temptation. The more they look at it, the hungrier they get. Their mouths constantly secrete saliva, and their stomachs also shout "feed me quickly", so it is always easy to fail!

Nutritionist Li Ziyi recommends drinking 500cc of room temperature boiled water, 260cc of unsweetened soy milk, a cup of banana milk, some whole grain bread, half a bowl of high-fiber vegetables, or a piece of candy 30 minutes before a meal, all of which can increase satiety and suppress appetite.

Drinking 260cc of unsweetened soy milk 30 minutes before a meal can increase satiety and suppress appetite.

There are ways to control your appetite! Eat protein, tryptophan food and a piece of candy before meals

American research has found that a high-protein breakfast can reduce brain activity in the part of the brain responsible for controlling eating impulses, increase satiety, and reduce the desire to consume high-fat and high-sugar snacks at night. If people can drink unsweetened soy milk to supplement protein before meals, they can suppress their appetite by increasing their sense of fullness and avoid eating too much high-calorie food.

Eating foods rich in tryptophan first is also a great way to suppress appetite! Nutritionist Li Ziyi pointed out that tryptophan is the raw material for the brain to produce serotonin, which can slow down nerve activity, make people calm and relaxed, and also suppress appetite. Moreover, serotonin is the raw material for melatonin, which can activate brown fat and help burn calories. Common foods rich in tryptophan include soybeans, meat, bananas, milk, yogurt, whole grains, nuts, etc.

Common foods rich in tryptophan include soybeans, meat, bananas, milk, yogurt, whole grains, nuts, etc.

What’s special is that the “one piece of candy before meals” diet breaks the myth that “you can’t eat sugar to lose weight”! When the human body's blood sugar drops, it stimulates the secretion of ghrelin and produces a feeling of hunger. Eating a candy before a meal can simultaneously increase blood sugar levels and increase serotonin, which helps control appetite and achieve the goal of weight control.