Eating staple food leads to faster weight loss! Remember these 3 points in winter, satiety and weight loss are both important

When winter comes, hot pot milk tea wheel As they stepped forward, the weight scale's numbers also skyrocketed? Don't rush to cut off carbon hunger strike! In fact, choosing the right staple food can not only satisfy your hunger, but also quietly help you shed excess fat. Master these winter specific carbon water rules, so that you can find the happy code of fat reduction in steaming rice and warm Mantou.

I. The golden matching rule of winter staple food

1. The king is to mix coarse grains and fine grains: change white rice into three color brown rice, or mix half of whole wheat flour when steaming Mantou. The dietary fiber in coarse grains acts like a small brush to slow down the rise of blood sugar, while fine grains are responsible for providing instant calories to resist the cold. The combination of the two can make satiety last for more than 4 hours.

2. It must be matched with high-quality protein: hot grains Congee with marinated beef, whole wheat noodles with shrimps and stir fried vegetables. When protein encounters carbohydrates, it produces a "food heat effect", and the digestion process itself can burn 20% more calories, which is more resistant to hunger than eating only staple foods.

3. Make good use of seasonal ingredients such as sweet potatoes, yams, and taro, which have a high moisture content of up to 70% and a 30% lower calorie content than rice under the same weight. When steaming, retain the outer skin, and the content of vitamin B and potassium doubles directly.

2. Winter exclusive carbon water eating time

1. It is necessary to eat enough carbon water for breakfast: After fasting all night, eating carbon water from 7-9 am is the least likely to accumulate fat. Hot oatmeal Congee with nuts, or whole wheat pancakes with eggs, can activate thyroid hormone secretion and accelerate metabolism all day long.

2. Timely supplementation after exercise: Within 30 minutes after outdoor running or fitness in winter, eating roasted sweet potatoes or corn will prioritize replenishing muscle glycogen rather than converting it into fat. At this point, the body efficiently utilizes nutrients like a sponge absorbing water.

3. Dinner control but not withdrawal: Reduce the usual amount of rice by half and replace it with high fiber carbohydrates such as steamed lilies with pumpkin. Not only can it avoid being hungry at night and gnawing on the fridge, but it can also ensure the normal secretion of growth hormone during sleep, which is the key to burning fat while lying down.

3. Cooking tips for making staple food thinner and thinner as you eat

1. Refrigerate and then heat: Put cooked rice in the refrigerator for 12 hours, and the resistant starch content will increase by 50%. After reheating, this special starch will bypass the small intestine and directly feed intestinal probiotics, reducing the actual absorbed calories by 10%.

2. Change the order of eating: drink half a bowl of hot soup first, then eat vegetables and protein, and finally eat the main course. This sequence can reduce postprandial blood sugar fluctuations by 40%, especially suitable for people who are prone to losing control of blood sugar in winter.

3. Spicy spices: add cinnamon powder to the coarse grain rice, and rub turmeric powder into the steamed Mantou. These warm spices can increase the heat effect of food by 2-3 times and also improve the condition of cold hands and feet in winter.

Don't treat staple food as the enemy of weight loss anymore! Try replacing white rice with warm quinoa millet porridge this winter, and use whole wheat Mantou instead of cake as afternoon tea. When the body obtains enough high-quality carbohydrates, it will actually turn off the "hunger mode" and crazily hoard fat switch. Tomorrow's breakfast will start with steaming taro dipped in honey, so that the fat loss period can also be filled with a happy sense of fullness.