How can eating staple foods help with weight loss? Combining coarse and fine grains to help you lose weight healthily

Every time it's mealtime, do you hesitate to take a few bites of rice? Don't rush to treat staple food as a "flood beast", in fact, eating the right staple food can actually help you lose weight more easily! Nine out of ten people who lost weight by abstaining from staple foods eventually bounced back. Today, I will teach you a few tips for smart eating of staple foods, which can help you stay full and slim.

1. The golden rule for choosing staple food

1. There are rules for the combination of coarse and fine food

Mix one-third brown rice or oats in white rice, and replace the noodles with buckwheat flour or whole wheat pasta. The dietary fiber of coarse grains can delay the rise of blood sugar and maintain satiety for more than 4 hours. At the beginning, if you are not used to it, you can gradually adjust from a ratio of 1:4. 2. Potatoes are also a good choice. The satiety index of steamed potatoes and baked sweet potatoes is three times that of white bread. Pay attention to the cooking method, replacing half a bowl of rice with a fist sized potato can directly reduce calories by 30%. Eating in moderation with protein can prevent rapid conversion of starch.

3. Beware of "pseudo healthy" staple foods

Check the ingredient list for miscellaneous grain biscuits and whole wheat bread, and do not buy wheat flour that ranks first. Instant oatmeal has a GI value 30% higher than traditional oats, making it more reliable to choose steel cut oats that require cooking.

2. Time code for eating staple food

1. Breakfast must be eaten enough

After consuming all night, eating staple food from 7-9 am is the least likely to accumulate fat. The combination of oatmeal Congee and eggs is recommended. The blood sugar fluctuation is 42% more stable than eating bread alone.

2. Eating a moderate amount of

for lunch, combined with sufficient vegetables and high-quality protein, in the order of eating vegetables first and then eating, can reduce postprandial blood sugar peak by 20%. People with high work intensity can eat as much as a fist.

3. Clever dinner pairing

When exercise is low, use tofu and mushrooms to replace some of the main dishes. Overtime workers can eat half fist staple food, paired with two servings of green leafy vegetables. It is best not to eat again three hours before bedtime.

3. Bonus points for improving fat loss efficiency

1. Cool down before eating resistant starch

Cook rice for 12 hours, and the content of resistant starch will increase by 2 times. The Fried Rice with eggs not only tastes good, but also actually absorbs less heat.

2. Changing the eating order

The pattern of drinking clear soup first → eating vegetables → protein → last staple food can bring about a sense of fullness earlier. The experiment shows that this reduces the average intake of 80 calories.

3. Adequate chewing is important

Chewing 20-30 times per bite takes 15 minutes for the brain to receive signals of satiety. People who wolf down their food often consume 12% more calories without realizing it.

4. These misconceptions should be avoided

1. Complete withdrawal is not advisable

Long term non consumption of staple foods can lead to hair loss and menstrual runaway. Ensure sufficient intake of carbohydrates at least 3 days a week, and replenish them promptly on exercise days.

2. Fruits cannot replace staple foods

Although both contain carbohydrates, the fructose metabolism pathway is different. Eating fruits for dinner may lead to weight gain and damage to the spleen and stomach.

3. It's not scientific to only look at calories.

Even with 300 calories, the body's reactions to eating oats and cake are vastly different. Nutrient density is the key indicator.

Remember, what makes you gain weight is not the staple food itself, but incorrect eating habits and excessive intake. Try to replace white rice with miscellaneous grain rice and deep-fried dough sticks with steamed corn. A month later, you will find that you can lose weight without starving. Healthy weight loss is like a marathon, choosing the right staple food is the key to running far without harming the body!