How to eat staple food during weight loss? It is enough to read this one

Summer is coming, and another round of weight loss climax has been set off.

Nowadays, many people refuse to eat staple food when talking about losing weight. In their view, carbohydrates are a nightmare to lose weight.

If you don’t eat staple food, you will definitely lose weight successfully? Is there any way to lose weight while eating?

Dr. Clove invited Teacher Fan to talk about how to eat staple food when losing weight.

Will you lose weight if you don’t eat staple food?

Yes, it will.

But the premise is not only not to eat staple food, but also not to eat anything containing carbohydrates.

In addition to traditional staple food and bread, it also includes all kinds of desserts, cakes, snacks, puffed food and dried fruits, potatoes and sweet potatoes, all kinds of fruits… even milk can’t be drunk too much because it contains lactose.

This will quickly lose weight and be very happy when weighing.

However, the problem is that once the normal diet is restored, it will rebound quickly.

Various evidences suggest that a low-carbohydrate diet can lead to rapid weight loss in a short period of time, faster than a low-fat, high-carbohydrate diet with the same energy. However, this advantage can only be expressed in a short period of time. In a year’s time, it has no advantage.

In other words, it can only make people happy for a while, but it is not an ideal way to keep slim for a long time.

Unless you make up your mind to live this miserable life for the rest of your life, don’t bother yourself over and over again. Scientists have long warned that repeating weight up and down will seriously promote aging and damage your health, which is worse than keeping fat all the time.

Don’t eat staple food: unhappy, unhealthy, not beautiful

Life without staple food is very low in terms of quality of life. In a word: unhappy.

Foreign studies have found that most people can stick to a diet with less oil and salt. However, if people do not eat starchy staple food and sugary fruits at all, they will find it difficult to stick to them for a long time. From a nutritional point of view, this kind of diet is also nutritionally unbalanced. If it continues for a long time, it may bring many injuries.

If high protein and high fat foods are used instead of staple foods to appease hunger, electrolyte disorders, fatigue, arrhythmia, gout, osteoporosis, renal dysfunction, etc. will easily occur.

If you don’t eat staple food and don’t eat much meat, just eat some vegetables, it will inevitably lead to the lack of protein, vitamins and minerals.

Other possible impacts include:

    The skin becomes coarse, flabby and dim. Hair is dry or greasy and falls off more and more. Memory decline, insomnia, eccentric temper, irritable mood; [Ketosis] occurs due to low carbohydrate, and the breath smells of rotten apples. Women may suffer from anemia, amenorrhea and even ovarian atrophy…

Eat staple food cleverly: eat while thin

Healthy weight loss requires only fat, sweets and refined white rice, rather than rejecting all carbohydrate foods.

Those nutrients needed for life cannot be less or even increased in order to promote the decomposition of fat. Successful weight loss is also beneficial to health.

During weight loss, it is true that you can eat less staple food, but it does not mean you do not eat one bite. It is recommended that women with less physical activity eat 3 ounces of grain a day during weight loss (1 ounce of grain is equivalent to about half a bowl of rice).

But if you eat less staple food, you will be hungry. What should you do?

This is about making suggestions on the ingredients.

If you eat the same amount of starch and the same amount of energy, the effect will be quite different if you replace the staple food with beans, coarse grains and potatoes. A series of studies have shown that replacing some refined white rice flour with starch beans can greatly improve satiety and make people feel less hungry for several hours after eating it.

For example, if you drink a large bowl of white rice porridge, you will be hungry in less than 2 hours. And drink the same large bowl of red beans and oats boiled porridge, but can stick to 4 hours are not hungry. Moreover, from the nutritional point of view, eat these beans, coarse grains made of staple food, vitamin B1, B2, potassium, magnesium and other nutrients, are several times of white rice!

Ranking list of high quality staple foods

Grade A weight loss staple food:

Red beans, kidney beans, dried peas, dried broad beans, mung beans, chickpeas and other starch-rich beans.

They have a particularly strong sense of satiety, a particularly slow digestion speed and a particularly gentle increase in blood sugar.

Even better, beans can only be cooked in porridge and soup. If you don’t add sugar, it is difficult to eat too much. Because of their high protein content, it is ideal to partially replace food with them during weight loss.

Grade B Weight Loss Staple Food:

Oats, buckwheat, naked oats flour, wheat grains, barley grains, black rice, millet and other coarse grains.

Oats and naked oats are the best choices. Their satiety greatly exceeds that of white rice and flour, and their vitamin and mineral contents are several times that of refined white rice.

It should be noted that most of the whole wheat bread and whole wheat steamed bread sold on the market are fake products, of which there are many refined white flour, few whole wheat flour, and even only a few bran embellishments, which cannot lose weight.

Grade C weight loss staple food:

Potatoes, sweet potatoes, yams, taro, lotus roots, tender broad beans, tender peas and other starchy potatoes or vegetables.

They are characterized by a strong sense of satiety. Under the same amount of starch, they contain more vitamins and potassium than white rice and flour, and they also have vitamin C, which is not found in grain.

It should be noted that you cannot add oil and salt when cooking. You must use cooking methods instead of food to lose weight. If you use it as a dish or snack, you can only gain weight.

In daily life, ABC ingredients, together with a small amount of brown rice, whole wheat flour, corn flour, etc., can be combined into a colorful, nutritious and not easy to get fat staple food.

These staple foods should be eaten less during weight loss.

Staple Food Choices to Avoid:

All kinds of sweet bread, sweet biscuits, desserts, pies, puffed food, egg rolls, etc., as well as oiled baked wheat cake, fried dough sticks, oil cakes, sesame balls, fried cakes, etc.

Not only is it high in calories, but it also has low vitamin and mineral content. Adding oil, salt and sugar will make you eat more, which is not conducive to weight loss.

The choice of staple food that needs to be reduced:

White steamed bread, white rice, white rice porridge, white flour dumplings, white flour steamed buns, rice cakes, glutinous rice balls, rice noodles, etc.

They have lower satiety, lower vitamin content and too fast postprandial blood sugar rise, which is not conducive to controlling appetite.