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From 83 > 79 to 14 grams of protein breakfast.

The menu is dead. Made very easy. Who can't think of what to eat? Copy the menu of flour to follow. Control the food together.

# Weight loss # Lose weight yourself # Food control

6/10 Edited to

จากประสบการณ์การลดน้ำหนักส่วนตัว มื้อเช้าเป็นมื้อที่สำคัญมากในการตั้งต้นวันใหม่ครับ ผมมักจะเลือกทำเมนูง่าย ๆ ที่เน้นโปรตีนสูง เช่น ไข่ต้ม 2 ฟอง ซึ่งให้โปรตีนประมาณ 12-14 กรัม จะช่วยให้อิ่มนานและลดความอยากอาหารในช่วงบ่ายได้ดีมาก การเลือกขนมปังก็สำคัญครับ ขนมปังซาวโดว์ที่มีน้ำตาลน้อยและเป็นแป้งที่ผ่านการหมักจะช่วยให้ระดับน้ำตาลในเลือดไม่พุ่งสูงเร็วเกินไป ผมแนะนำกินแค่ 1 แผ่นพอ เพื่อควบคุมปริมาณคาร์โบไฮเดรตและไม่เพิ่มแคลอรี่เกินจำเป็น ก่อนจะกินขนมปัง ผมมักจะกินไข่ก่อนเสมอ เพื่อให้ได้รับโปรตีนเข้าสู่ร่างกายก่อน แล้วค่อยกินคาร์บ จะทำให้ร่างกายดูดซึมน้ำตาลช้าและลดความหิวได้ดี ซึ่งช่วยควบคุมการกินและลดน้ำหนักได้ตามเป้าหมายจริง ๆ สำหรับคนที่ยังไม่แน่ใจว่าควรทำเมนูอะไร ผมคิดว่าวิธีนี้เหมาะมาก เพราะเมนูนี้ทำง่าย ใช้วัตถุดิบไม่ซับซ้อน และลดน้ำหนักไปพร้อมกันได้ ไม่ต้องคิดเยอะ แนะนำให้ลองปรับใช้กันดูนะครับ จะเห็นความแตกต่างในช่วงเวลาลดน้ำหนักได้ชัดเจนขึ้นแน่นอน!

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