Do you gain weight by eating instant noodles during the weight loss period

Eating instant noodles during weight loss may lead to weight gain. Instant noodles are high in calories, single in nutrition, and contain a lot of sodium and additives. Long term consumption can easily cause edema, metabolic disorders, and affect weight loss effects. The key to controlling weight is to choose low calorie and high fiber foods. When making instant noodles to satisfy cravings, it is important to pay attention to pairing vegetables and protein.

1. High calorie trap:

A pack of regular instant noodles has about 400-500 calories, equivalent to two bowls of rice. The fried dough has a fat content of up to 20% and a high glycemic index for refined carbohydrates, which can stimulate insulin secretion and promote fat accumulation. It is recommended to control the daily calorie deficit during weight loss at 300-500 calories, and a single pack of instant noodles may account for one-third of the daily calorie budget.

2. Risk of excessive sodium:

The seasoning of instant noodles usually contains more than 6 grams of salt, which is three times the recommended daily intake by the World Health Organization. A high sodium diet can lead to water retention, and it is common to gain 2-3 pounds in the short term. Long term excessive sodium intake may also increase blood pressure, interfere with renal metabolic function, and exacerbate the difficulties of the weight loss plateau.

3. Nutritional imbalance:

instant noodles lack high-quality protein, dietary fiber, and vitamins. During the weight loss period, it is necessary to ensure a daily protein intake of 1.2-1.6 grams per kilogram of body weight, while the protein content of instant noodles is less than 10 grams. Foods with low nutrient density are difficult to produce satiety, which can easily lead to overeating and disrupt dietary plans.

4. Metabolic interference:

The additives such as phosphates and monosodium glutamate contained in instant noodles may disrupt the balance of gut microbiota. Research has shown that artificial additives can reduce leptin sensitivity and decrease basal metabolic rate by 5% -8%. The migration of bisphenol A in the inner layer of some instant noodle packaging also has endocrine disrupting effects.

5. Alternative solution:

Choose non fried buckwheat flour or konjac flour instead of traditional instant noodles, pair with high-quality protein such as chicken breast and shrimp, and add high fiber vegetables such as spinach and mushrooms. Replace seasoning packets with bone broth and add natural spices such as minced garlic and spicy millet to enhance the flavor. Eat no more than once a week and it is recommended to use it as a carbohydrate supplement on exercise days.

During the weight loss period, the diet should follow the principle of "high protein, medium low carbon water, low GI". It is recommended to mix homemade mixed grain rice with steamed fish, or whole wheat bread with sugar free Greek yogurt as the main meal. Ensure a daily intake of 300 grams of green leafy vegetables and 200 grams of low sugar fruits, and use cold dishes and blanching as cooking methods. Develop the habit of checking food nutrition labels and avoid hidden calorie intake. Combining aerobic exercise at least 3 times a week with 2 strength training sessions can effectively improve glycogen consumption efficiency after occasional high carbon diets such as instant noodles. If there is continuous weight fluctuation, it is recommended to adjust metabolic status with a three-day light diet.