From 130 pounds to 90 pounds! Avoid these three types of staple foods, don't go hungry, and lose weight easily

The most painful part of losing weight is not exercising, but watching others feast while you have to go hungry and count grains of rice. In fact, choosing the right staple food can not only satisfy your hunger but also help you lose weight! Those smart people who have successfully lost weight from 130 pounds to 90 pounds are quietly avoiding these three types of staple food traps.

1. Blacklist of the 3 most fattening staple foods

1. Refined carbohydrates: the body's "sweet trap"

Processed staple foods such as white rice and white noodles have frighteningly high glycemic index. Eating it instantly sends blood sugar on a roller coaster, and after a large amount of insulin is secreted, excess calories are directly converted into fat accumulation. What's even more frightening is that these types of food are digested too quickly, and they get hungry again in less than two hours.

2. Fried noodles: Heat fried The bomb

deep-fried dough sticks and fried cakes, the staple food after high temperature frying, absorb up to 15% -20% of oil. One deep-fried dough sticks has three bowls of rice in calories. What you eat is not breakfast, but stick fat on your waist. High temperature frying can also produce trans fatty acids, which are the most difficult fats to metabolize.

3. Sweeten staple food: wolf in sheep's clothing

brown sugar Mantou and coconut bread are harmless to human beings and animals, but they are actually insidious. Merchants will add a lot of sugar in order to taste. A sweet Mantou may contain more than 6 pieces of sugar. After entering the body, these sugars will be preferentially converted into fat for storage.

2. Three smart choices to replace staple foods

1. Mixed grain rice: Nutritious powerhouse

Replace white rice with brown rice, oat rice, quinoa and other mixed grains, directly doubling the dietary fiber content. These coarse grains require longer digestion time, which not only prolongs satiety but also stabilizes blood sugar levels. Remember to soak for 2 hours before cooking, as the texture will be much softer.

2. Root and rhizome foods: underestimated weight loss helpers

Root and rhizome staple foods such as sweet potatoes, yams, and taro have a water content of over 70%. Under the same weight, the calorie content is only two-thirds that of rice. They are rich in resistant starch, which is a special starch that is not absorbed by the small intestine and directly becomes a food source for intestinal probiotics.

3. Legumes as staple food: a tough role with protein.

Adding a handful of red beans, chickpeas, and kidney beans to rice immediately increases protein content. Trypsin inhibitors in legumes can also reduce fat absorption, making them a natural weight loss medication. If you are afraid of bloating, you can cook it together with tangerine peel and star anise.

3. The Golden Rule for Eating Main Foods

1. Control Total Quantity: One Fist per Meal

No matter how healthy the main food is, eating too much will lead to weight gain. It is recommended that the main course of each meal should not exceed the size of one's fist, with a cooked weight of about 100-150 grams. Using small tableware to serve rice provides a more satisfying visual experience.

2. Pay attention to order: Eat the main course last

Drink soup first, then eat vegetables, and finally eat the main course. This sequence can reduce the rate of sugar increase by 40% and effectively control fat accumulation. If dining out, you can ask for a bowl of hot water, and before eating, rinse the main course with water to remove oil.

3. Timing: Fasting after 7pm

The body's ability to metabolize carbohydrates decreases at night, so try to complete the intake of staple food before 7pm. Overtime workers can prepare some ready to eat chicken breast and protein bars as substitutes to avoid the temptation of late night instant noodles. Losing weight is not about being enemies of staple foods, but about learning to coexist peacefully with them. Those who have successfully lost weight without rebounding have mastered the wisdom of selecting high-quality staple foods. Remember, never punish yourself with hunger, even if you eat right, you can still achieve your ideal body shape. Starting today, let's give your staple food a magnificent upgrade!