Don't be afraid to eat rice! Here are 4 starch-friendly weight loss methods

Losing weight and not eating starch is not the right concept. Proper selection of high-quality starch will be better. In fact, there are many ways to lose weight by eating starch with peace of mind, which can make you lose weight more healthily.

Starch should not be regarded as the enemy of weight loss. The truly healthy concept of weight loss should not be what you eat less, but whether the food you eat is balanced and healthy. So despite the popularity of diets such as ketogenic, which reduce starch intake to extremely low levels, most nutritionists still believe that you cannot ignore certain types of food. When you don't eat certain types of food at all, it is difficult to consume vitamins, minerals, and fiber. Physiologically, the brain always tends to use sugar as fuel, and so do muscles... Sugar is the main source of fuel for the body.

Therefore, even if you lose weight, you still need to eat starch. The following four diet methods all include starch intake, so that you can be healthy and thin without having to quit carbohydrates:

1. Flexible diet

In contrast to ketones that produce more meat, flexible diets significantly reduce meat intake. In fact, flexible diet is a combination of flexibility and vegetarian diet, and can be understood as a more flexible vegetarian diet.

Although the flexible diet is mainly vegetarian, there are no very strict regulations and restrictions, and you can still consume a small amount of meat. A diet based on plant sources can reduce the risk of cardiovascular disease and diabetes, but meat is not completely excluded.

Flexible diets have no special regulations on starch intake and vary according to individual needs. However, dieticians still recommend eating less refined starches such as biscuits and white bread, and it is best to use whole grains or high-starch vegetables such as pumpkin, sweet potatoes, and corn to meet the intake.

2. Stop the high blood pressure diet

A diet designed to control blood pressure is mainly low in salt, low in fat, low in saturated fat, and low in cholesterol, with emphasis on high potassium, high magnesium, high calcium, and high in dietary fiber. This diet includes fruits, vegetables, grains, nuts, and good oils, while meat is mainly white meat such as fish and chicken.

The diet to stop high blood pressure believes that all types of foods should be eaten in a balanced manner, but it is recommended to limit the intake of added sugar in foods and drinks, such as drinking less sugary drinks. Rice and white flour are replaced with grains such as brown rice and quinoa.

Taking a 1,600-calorie diet as an example, the Dextropolis diet recommends 6 servings of cereal, with 1 serving being about 1 slice of whole-wheat bread or 1/2 cup of cooked brown rice.

3. Mediterranean diet

The Mediterranean diet is the best diet recognized by many experts. Starch is mainly whole grains and roots, and a large amount of fruits and vegetables are ingested. In addition, oily fish such as salmon, tuna, and herring are used as protein sources, and olive oil is often used for cooking. Including red meat and processed foods, you should consume them appropriately, preferably no more than once a week to reduce saturated fatty acids.

In addition, like a flexible diet, it is easier to implement for a long time because it has few restrictions. The Mediterranean diet contains balanced and diverse foods that can become a habit over time and further help achieve weight loss goals.

4. plant-based diet

Slightly different from general vegetarian diets, except that they do not eat eggs, milk, and meat, a plant-based diet only consumes unprocessed natural plants, including vegetables, fruits, nuts, and soy protein.

In terms of starch, a plant-based diet excludes refined starch and only eats high-fiber grains including oats, quinoa, millet, and barley. High fiber can help balance blood sugar, lower cholesterol, lower blood pressure, further reducing the risk of chronic diseases such as diabetes. Coupled with high fiber makes people feel more full, so it also helps to lose weight.

There is no need to eliminate starch for weight loss. The key is to carefully select the type of starch. But before embarking on any dietary method, you must also remember to consult your doctor first to determine that it is suitable for your health status before starting it.