Low-calorie staple food for weight loss

Many people think that they can lose weight without eating staple foods. In fact, the method of losing weight without eating staple foods will only make you lack nutrition and damage your health. Even if you lose weight in a short period of time, it will soon rebound back. So what to eat to lose weight? How to eat it? Let's take a look at the following six types of nutritious and satisfying staple food diet foods.

Healthy weight loss matching plan for staple foods: simple staple foods

The so-called staple food mainly refers to grain, including rice flour, coarse grains, beans, potatoes, etc. However, people have expanded the scope of staple foods, and foods containing starch such as steamed dumplings, fried dough sticks, spring rolls, and milk yellow buns are all regarded as staple foods.

In fact, these foods have high fat, calories and other contents. Eating more is not good for health and can also lead to weight gain. In the festive diet, the dishes are already very rich. At this time, what is most needed is rice and flour food mainly based on starch, rather than various finely made and "nutritious" snacks.

In addition, during the festival, various snacks with exquisite packaging and different flavors are often regarded as staple foods, which is undoubtedly putting the cart before the horse. Generally speaking, snacks should not be eaten at will within 2-3 hours before meals, so as not to affect normal eating.

quantitative

During the festival, whether you are eating out or at home, there are many types of dishes, especially meat dishes. After a few bites of each dish, you will be full, and you can often no longer eat the staple food. Insufficient intake of staple foods, too much non-staple foods, especially meat, and a corresponding increase in fat and cholesterol intake, which is likely to cause obesity and its complications.

The correct approach is to avoid unlimited eating of vegetables to ensure a healthy intake of staple foods. Adults should eat at least 300 grams per day. Many people are accustomed to replacing staple foods with vegetables or fruits, which is also unscientific.

Fruits and vegetables mainly provide minerals, vitamins, dietary fiber, etc., and their sugar content is not high. Eating too much fruits and vegetables may affect the absorption and utilization of trace elements and vitamins.

coarse grains

Nowadays, the staple foods people eat are becoming more and more refined, basically refined white rice, refined white flour, etc. Therefore, some people have proposed "pay attention to nutrition and eat coarse grains", which is in line with the requirements of nutrition. During the white milling process of rice, all rice bran is discarded; after repeated milling. Only starch and a small amount of protein remain. However, rice bran includes peel, seed coat, aleurone layer, rice germ, etc., which contains 64% of rice's nutrients and is the essence of rice.

Rice flour is the most convenient and important source of vitamin B1, minerals and dietary fiber for people. If it is lost due to finishing, it needs to be compensated for by other foods. Miscellaneous grains such as oats, barley, buckwheat, corn, and sorghum all contain nutrients lacking in white rice and white flour, which can play a beneficial supplement.

Therefore, miscellaneous grains should be appropriately added to your daily diet, and this should also be done during holidays. Coarse grains also contain more dietary fiber, which is also a good adjustment and supplement to the holiday diet.

The food we eat every day can be divided into five categories, namely grains, vegetables and fruits, livestock, poultry, fish and shrimp meat and eggs, milk, dairy products and beans and soy products, and oils. These five types of food should be included in your daily diet. During the holidays, you should also pay attention to the above-mentioned principles of "three modernizations" of staple foods to benefit human health.

Recommended low-calorie staple foods:

1. Konjac noodles 100g =20 calories

Konjac products, with more than 90% water content, have very low calories, but have almost no nutrients. Therefore, using it as the staple food should be paired with a variety of natural foods to be thin, healthy and beautiful.

2. Face line 100g =297 cards

The flour line belongs to semi-liquid food and has a high moisture content. It naturally makes it easy to feel full and easy to digest and absorb. It is one of the staple foods that can be eaten well.

3. Rice 100g =183 calories

Generally, the staple food of Dongfeng people is still white rice. Although there are many types of rice, the calories are similar. However, of course, the less processed brown rice or germ rice has the highest nutritional value.

4. Soba flour 100g=360 calories

Soba noodles are a type of pasta commonly eaten in Japan. It tastes chewy and is quite rich in nutrients. It contains vitamin D, which can help fight aging and prevent cancer.

5. Toast 100g=290 calories

It is one of the most common staple foods for breakfast. There are many varieties and can be made in many changes, but it is best to choose whole wheat toast, which is high in fiber but low in calories.

6. Oatmeal 100g=393 calories

Oats are rich in fiber and unsaturated fat, which can control the rapid rise of blood sugar after a meal. It is best to choose plain oatmeal without artificial flavors and avoid cooking for a long time to avoid a large loss of vitamins (Internship Editor: He Lili)