Can I have Fried Rice for dinner during weight loss

During the weight loss period, you can eat Fried Rice in moderation, but you need to pay attention to the choice of ingredients and consumption. The key to weight control lies in the balance of total calorie intake and consumption. The caloric density of Fried Rice, carbohydrate ratio, fat content, protein mix and dietary fiber supplement are the five core factors affecting weight loss.

1. Heat control:

A bowl of ordinary egg Fried Rice contains about 400-600 kcal, which is close to the upper limit of adults' single meal heat demand. It is suggested to use brown rice instead of white rice to reduce the sugar index. The single Fried Rice should be controlled at 150-200g or about half a bowl. It should be paired with low calorie vegetables such as broccoli or spinach to increase satiety. Stir fry with less oil in a non stick pan or use a spray can to control the amount of oil used within 5 grams.

2. Carbon water optimization:

The glycemic index of white rice is as high as 83, which can easily cause insulin fluctuations and promote fat accumulation. You can choose coarse grains, rice, brown rice, oat rice, and quinoa as the base, which have a dietary fiber content three times that of refined white rice. Overnight refrigerated rice will produce resistant starch, which can reduce the actual heat absorption of Fried Rice by 10% -15%.

3. Grease management:

The amount of oil used in Fried Rice in restaurants often reaches 30-50g, and repeated use of oil should be avoided in home cooking. It is recommended to use camellia oil or olive oil, which contain over 70% monounsaturated fatty acids. It is recommended to use the water stir frying method for eggs: first add water to disperse the egg mixture and then put it into the pot, which can reduce the oil absorption by 50% compared to traditional stir frying eggs.

4. Protein matching:

The protein content of basic egg Fried Rice is only 8-10g, which is difficult to meet the demand for dinner. Suggest adding 80-100 grams of high protein ingredients such as 31 grams of protein per 100 grams of shredded chicken breast, 16 grams of protein per 100 grams of shrimp, or tender tofu. The protein thermal effect can increase food metabolism consumption by 15% -30%.

5. Dietary supplement:

The proportion of vegetables in traditional Fried Rice is less than 5%, and it should be ensured that the volume of vegetables accounts for more than 1/3 of the total. Recommend adding 100 grams of diced shiitake mushrooms containing fungal polysaccharides to promote metabolism and 50 grams of celery stems rich in dietary fiber. Drinking 300ml of warm water or light soup before meals can reduce the intake of staple food by 20%.

Eating Fried Rice at dinner during weight loss period should follow the "211 plate rule": about 200g of non starch vegetables, the size of a high-quality protein palm, and the size of a compound carbon water fist. It is recommended to use a kitchen scale to quantify ingredients during cooking no more than 3 times a week. Low intensity exercise such as brisk walking 30 minutes after a meal can improve blood glucose metabolism efficiency. For people with insulin resistance or BMI>28, it is recommended to completely replace the staple rice with cauliflower rice, which has only 1/6 of the calories of regular rice. Long term weight management still requires the establishment of a diversified dietary structure, as a single food cannot meet comprehensive nutritional needs.