Don't eat staple foods for weight loss? Be careful, the more you reduce, the more fragile it becomes! Healthy slimming diet guide

I heard the most Has anyone recently fallen into a trap on their weight loss journey? In order to quickly shed excess fat, we simply cut the staple food one size fits all. As a result, within a few days, we felt dizzy, our hands and feet were weak, and our weight had not yet dropped, causing us to wilt. In fact, staple food is not the enemy of weight loss. The key is how to eat and how much to eat.

1. Why not eat staple food can actually harm the body

1. Energy supply interruption

carbohydrates in staple food are the only source of energy for the brain. Long term non consumption of staple foods can lead to unstable blood sugar levels, which can easily result in lack of concentration, irritability, and in severe cases, hypoglycemia.

2. Metabolic system disorder

Suddenly cutting off carbohydrate intake, the body will activate emergency mechanisms and break down a large amount of muscle protein for energy supply. This not only leads to a decrease in basal metabolic rate, but may also pose risks such as ketoacidosis.

2. Three principles of smart eating of staple foods

1. Selecting low GI ingredients

Coarse grains such as brown rice, oats, and sweet potatoes have a lower glycemic index and can provide long-lasting satiety. Replacing polished rice and white flour with them not only satisfies the appetite but also avoids severe fluctuations in blood sugar levels.

2. Control single intake

The amount of staple food per meal should be controlled within the size of a fist. Combining sufficient protein and dietary fiber can not only prolong digestion time but also ensure nutritional balance.

3. Reasonably arrange eating time

Within 30 minutes after exercise is the golden window for replenishing carbohydrates. At this time, the staple food consumed will prioritize supplementing muscle glycogen, which is not easily converted into fat accumulation.

3. Fancy eating methods for staple foods during weight loss period

1. Creative mixed grain rice

Mix quinoa, chickpeas, millet and other mixed grains with rice in a 1:1 ratio and cook. Resistant starch in miscellaneous grains can promote intestinal peristalsis and help reduce fat absorption.

2. Vegetable Substitution Method

Use cauliflower rice instead of some rice, or use zucchini noodles instead of regular noodles. This can not only reduce calorie intake but also increase the intake of vitamins and minerals.

3. Low temperature processing technique

After cooling cooked rice, refrigerate it for 12 hours, and the starch in it will be converted into resistant starch. When reheated for consumption, the heat absorption rate can be reduced by 10% -15%.

4. These misconceptions about staple foods should be avoided

1. Whole wheat food ≠ low calorie

Many biscuits and bread that claim to be "whole wheat" actually add a lot of sugar and oil. When making a purchase, carefully check the nutrition chart and choose products with high dietary fiber content.

2. The more coarse grains, the better

Suddenly increasing the intake of coarse grains in large quantities may cause gastrointestinal discomfort. Suggest a gradual approach, starting with one meal of coarse grains per day, to give the digestive system time to adapt.

3. Can't we eat staple food at night?

The key is to check whether the total heat of the whole day exceeds the standard. If you eat less during the day and eat a moderate amount of low GI staple foods at night, it can actually help stabilize nighttime blood sugar and avoid waking up hungry and overeating in the middle of the night.

Healthy weight loss is never an ascetic self torture. Mastering these staple food pairing techniques can not only enjoy the pleasure of food, but also steadily reduce weight. Remember, sustainable weight loss methods are truly effective.