Can you lose weight by drinking Congee every day

Drinking Congee every day can not achieve the effect of weight loss. Congee has low calories but short duration of satiety, which easily leads to increased hunger and unbalanced nutrition.

The main ingredients of Congee are water and starch grains, with low heat density. In the short term, weight loss may be caused by the reduction of total heat intake, but water loss accounts for a large proportion. Long term consumption of Congee alone will lead to high carbohydrate ratio and insufficient protein and dietary fiber, which will easily lead to muscle loss and decline of basic metabolic rate. The refined rice porridge cooked for too long has a high glycemic index, which may stimulate the secretion of insulin to promote fat storage, which is not conducive to body fat management.

Some special people may have limited weight loss when eating Congee. Congee can be used as a transitional choice when patients after gastrointestinal surgery mainly take liquid diet in the short term; Diabetes patients choose oats, beans and other low glycemic index ingredients to make Congee, with enough vegetables and high-quality protein, which helps to stabilize postprandial blood sugar. Excessive consumption of glutinous rice Congee may aggravate edema in hypothyroid patients, so it is necessary to adjust the staple food structure according to the doctor's advice.

During weight loss, Congee can be used as an auxiliary food. It is recommended to choose a mixed Congee with more than 50% of coarse grains and beans, and match it with egg, minced lean meat and other protein sources. Each meal should be matched with 200g of green leafy vegetables. Avoid drinking only white rice Congee on an empty stomach for a long time, and supplement sugar free soybean milk or low-fat dairy products between meals. When there are obesity related metabolic diseases, personalized diets should be developed under the guidance of nutritionists, combined with aerobic exercise and resistance training to improve weight loss efficiency.