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Drinking Congee every day can not achieve the effect of healthy weight loss. As a food with high water content and low calorie, Congee may cause weight loss due to calorie shortage in the short term, but it is easy to lead to nutritional imbalance due to long-term single intake, and may also increase hunger due to blood sugar fluctuations.

The main component of Congee is gelatinized starch, with high glycemic index and low protein content. The glycemic index of white rice Congee can reach more than 90, which may lead to a rapid rise in postprandial blood sugar and then a sudden drop, but stimulate appetite. Fast gastrointestinal emptying can also cause significant hunger within 2-3 hours, which is not conducive to controlling total calorie intake. At the same time, every 100 grams of white rice porridge only contains 1-2 grams of protein. Long term insufficient protein intake may cause muscle loss and reduce the basic metabolic rate.

Some people may lose weight due to drinking Congee under certain circumstances. Patients with gastric surgery or acute gastroenteritis need liquid diet in a short period of time, and drinking Congee at this time will help reduce calorie intake. But this group of people need to supplement protein powder and other nutrients under the guidance of a doctor, and the general healthy population should not replicate this model. Cooking coarse grain Congee or adding lean meat and vegetables can slightly improve the nutritional structure, but still can not meet the overall nutritional needs during weight loss.

It is suggested that Congee should be used as an auxiliary food rather than a staple food for weight loss diet, and it should be accompanied with high-quality protein and dietary fiber. Choose oatmeal Congee, red bean Congee and other low glycemic index varieties, and match with chicken breast, green leafy vegetables, etc. to increase satiety. During weight loss, consume at least 1-1.2 grams of protein per kilogram of body weight per day and maintain muscle mass through exercise. Regular monitoring of body fat percentage is more meaningful than simply focusing on weight. If symptoms of malnutrition such as fatigue and hair loss occur, dietary adjustments should be made in a timely manner.