How to eat coarse grains to lose weight most
How to eat coarse grains to lose weight?
First of all, it is a good thing to eat more coarse grains! The coarse grains we are talking about here mainly include:
1: Cereals (corn, millet, red rice, black rice, purple rice, sorghum, barley, oat, buckwheat, quinoa, etc.)
2: Miscellaneous beans (soybeans, mung beans, red beans, black beans, broad beans, peas, etc.)
3: Tubers (sweet potatoes, yams, potatoes, etc.)
Well, when we talked about carbohydrates before, we also mentioned that grains and tubers in coarse grains mainly supplement carbohydrates, so they can be used as substitutes for rice and noodles. The best way to supplement is to have half of the daily staple food made of refined grains and the other half made of coarse grains.
Miscellaneous beans can supplement protein. If you don't eat meat all year round because of weight loss, you should eat more miscellaneous beans.
How to eat coarse grains to lose weight most
1. Coarse grains do not need to be carefully prepared
It is often heard that coarse grains are made carefully, but if you want to lose weight, you don't need to be carefully processed. The more refined the grain is processed, the more vitamins, protein, and cellulose will be lost. Although the dietary fiber in coarse grains cannot be digested and utilized by the human body, it can clear the intestines and regulate the qi, promote the discharge of food residue. Coarse grains are eaten coarsely, delicious, healthy and slimming.
2. Drink more water
Drink plenty of water. After eating coarse grains, it requires a lot of water to decompose because it is difficult to digest. Generally, you need to drink more water to ensure the normal operation of the intestines.
3. Eat gradually
Don't suddenly add or reduce the consumption of coarse grains, which will cause intestinal discomfort. For people who mainly eat meat on weekdays, in order that the intestines can adapt as soon as possible, when increasing the intake of coarse grains, we must proceed step by step and should not rush it.
4. Eat coarse grains with meat and vegetables
Eating coarse grains does not mean eating only coarse grains. In addition to taking into account tastes and preferences, we should also consider the combination of meat and vegetables, balance the diet, and make appropriate adjustments based on personal circumstances.
5. Choose the best health and weight loss time
Coarse grains are rich in dietary fiber. Although it can promote gastrointestinal peristalsis, it is not suitable for digestion. If you eat coarse grains alone, the best time to eat them is noon, because 1 to 3 pm is the time when the small intestine meridian comes into play. The gastric digestion is good and the gastrointestinal absorption is relatively fast. It can replenish the energy needed for the day and avoid eating more food at night;
If coarse grains and fine grains are mixed to make congee pancakes, you can eat them for breakfast or dinner, which can effectively promote bowel movement and detoxification. Among them, coarse grains mixed with other refined grains are best eaten at dinner. Because the human body can make better use of the dietary fiber in coarse grains to eliminate garbage in the body and lower blood lipids.
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