Weight loss staple food, eat smart, not fat, but thin

You can't stop eating staple foods just because you lose weight

The staple food directly supplies the nutrients needed by our brain's red blood cells, which means that the nutrition of our brain can only be obtained from the staple food. Therefore, if you don't eat enough staple foods, your blood sugar will be low, the energy metabolism of the entire brain cells will be reduced, and people will be prone to fatigue. Of course, in addition to energy, staple foods also contain a large amount of dietary fiber, which can help you control your weight and regulate blood lipids and blood sugar. Another consequence that you will definitely feel is that when you don't consume enough staple foods, especially coarse grains, you will be constipation.

So, can't eating more vegetables and fruits also prevent constipation? In fact, this in itself is an incorrect concept. Dietary fiber is different in vegetables and grains. The fiber in vegetables is soluble, while the fiber in grains is insoluble, which can help you clear intestines, detoxify, and control weight. Moreover, many white-collar workers consume insufficient fruits and vegetables every day, let alone use fruits and vegetables instead of staple foods! Therefore, we advocate eating staple foods and eating more coarse grains. The coarse grains and Xiliang are mixed in a ratio of 1:3, so that you can not only meet the requirements of your health, but also avoid making you feel bad.

Nutrition experts recommend that adults should consume 250 to 400 grams of staple foods such as grains and potatoes every day. And this 250 grams refers to raw grain, not cooked rice. Therefore, the small bowl you eat at noon every day is not enough to make up for the day's intake.

Eat staple foods to lose weight and distinguish between "good" and "bad"

Although carbohydrates such as grains are extremely important to the human body and are often described as the foods with the highest nutritional value, not all carbohydrates are healthy and can help you lose weight. These "bad" carbohydrates are just the potential killers that make you fat.

If you eat these "bad" carbohydrates often, it will cause your blood sugar to rise rapidly and stimulate the secretion of insulin. In the long run, insulin will fail due to excessive load, forming an "insulin resistance", allowing fat to accumulate in the body in large quantities, causing obesity. Moreover,"bad" carbohydrates can also be addictive, because they can make your glycemic index unstable, easily cause hunger, and cause excessive food intake.

"Bad" carbohydrates: Highly processed carbohydrates with low fiber content, including foods such as white bread, white rice, baked pastries and biscuits, pizza crusts, etc. Although they are not without nutrients, you'd better eat less for your body shape, because they will lead to weight gain.

"Good" carbohydrates: refer to fiber-rich vegetables, beans, some fruits and whole grains. These foods have little effect on insulin levels. Especially whole grains, such as brown rice, oats, barley, etc., are rich in complete fiber. The body will not absorb these carbohydrates too quickly, so they tend to feel full, help control blood sugar and relieve hunger.

Pay attention to the following 3 points when eating staple foods to lose weight:

1. Don't forget about exercise. You still need to do exercise when you have time to speed up the weight loss effect while making your body healthier.

2. The more vegetables the better. It is recommended to eat two fruits a day, and vegetables are welcome, the more the better. But one meal can be cooked in a less oily way, and the rest is best boiled in water to help increase the feeling of satiety.

3. Eat good fat and protein. Eat moderate amounts of high-quality fat and protein, including: lean red meat, chicken breast, eggs, fish and shellfish, low-fat or skimmed dairy products, nuts, olive oil, etc. to ensure balanced nutrition.