Can eating only vegetables without staple food really help with weight loss

Not eating staple foods and only eating vegetables may lead to weight loss in the short term, but in the long run, it may lead to nutritional imbalance and metabolic problems. Losing weight requires controlling total calorie intake, but completely skipping staple foods is not a scientific method. Staple foods are the main source of energy for the human body, especially whole grains and miscellaneous grains, which are rich in nutrients such as dietary fiber and B vitamins. Long term lack of carbohydrates can lead to the body breaking down protein for energy supply, which may cause muscle loss and a decrease in basal metabolic rate. Although vegetables are low in calories and rich in vitamins, their protein and healthy fat content is insufficient to meet daily nutritional needs. Some individuals may experience discomfort symptoms such as hypoglycemia, dizziness, and fatigue. A very low carbohydrate diet may cause weight loss in the short term due to water loss, but it can easily lead to overeating. Some people with abnormal metabolism, such as diabetes patients, need to adjust the proportion of staple foods under the guidance of doctors, but complete fasting may aggravate the disease. A high protein and high-fat diet pattern may increase the burden on the liver and kidneys, and in the long run may affect the balance of gut microbiota.

It is recommended to replace refined rice and flour with low glycemic index staple foods such as oats and brown rice, and pair them with high-quality protein and sufficient vegetables. Engage in moderate aerobic and strength training every week, and maintain a regular schedule. During weight loss, it is advisable to reduce the main food intake appropriately, but not completely eliminate it. It is recommended that adult women consume no less than 100 grams of staple food per day. If abnormal symptoms such as hair loss and menstrual disorders occur, seek medical attention promptly and avoid adopting extreme dietary habits on one's own.