Losing weight, eat less of these 5 high GI staple foods, and your fat burning efficiency will double!

On the road to weight loss, there are always people complaining: even though they haven't eaten much, their weight hasn't changed at all? The problem may lie in the staple food you eat every day! Those seemingly harmless rice Mantou may be slowing down your metabolism. Today, let's uncover the true face of 5 high GI staple foods, learn to replace them intelligently, and improve fat burning efficiency Arrows.

1. White Rice: Sweet Trap

1. With a GI value of up to 83, eating refined rice removes most of the dietary fiber, making digestion incredibly fast. The result of a sudden rise and drop in blood sugar is feeling hungry and anxious two hours later, which can lead to overeating and binge eating.

2. Improved eating method: Replace

with mixed grain rice. Try the combination of three color brown rice and oat rice, and the GI value drops directly to 54. Soak for 2 hours in advance and add a few drops of lemon juice when cooking, which will make the taste softer and more glutinous.

2. White bread: sugar disguised as staple food

1. GI value exceeding 85, higher than white sugar

The combination of refined flour and a large amount of added sugar is simply an accelerator for fat storage. Even more frightening is the hydrogenated vegetable oil in the ingredient list, where trans fatty acids directly attack the metabolic system.

2. Improvement selection: Whole wheat sourdough

Identify the style with whole wheat flour as the first ingredient on the ingredient list and no added sugar. Making bread with a toaster is more reliable, adding some chia seeds can increase the omega-3 content.

3. Glutinous Rice Products: Stick to Your Weight Loss Plan

1. Invisible Fry with a GI Value of 87 Spring

rice dumpling, New Year cake and other waxy and juicy delicacies have high amylopectin content. During the digestion process, more glucose is produced, which is particularly easy to convert into abdominal fat.

2. Satisfying plan: Konjac imitation dessert

uses konjac flour and imported car husk powder to replicate the texture of glutinous rice, and adds zero calorie sugar and natural fruit and vegetable powder for color matching. After refrigeration, the satisfaction is no less than that of real glutinous rice when consumed.

4. Instant Oatmeal: The Price Behind Convenience

1. Seemingly Healthy but Actually with a GI Value of 79

Instant oats that have undergone puffing treatment have their β - glucan structure disrupted. Many flavors also add syrup and vegetable fat powder, which have a nutritional value far different from regular cereal.

2. Correct opening method: Steel cut oats

Steel cut oats with intact particles need to be cooked for 20 minutes, but the GI value is only 42. Soak in yogurt overnight in advance, and add blueberries and nuts in the morning for a perfect fat loss breakfast.

Fifth, mashed potatoes: underestimated carbohydrates for frying 1. The king with a GI value of 90

boiled and mashed potatoes have a high degree of starch gelatinization. The restaurant version is also mixed with a lot of butter and cream, with one serving containing as many calories as two hamburgers.

2. Smart substitution: Steamed cauliflower with fake mashed potatoes

is mixed with garlic powder and nutritious yeast to create a taste that is indistinguishable from the real thing. Sprinkle smoked red pepper powder, even picky kids can't tell the difference.

Special Reminder: Completely abstaining from carbohydrates is not advisable! It is recommended to control the daily staple food intake at 200-300 grams (raw weight) and distribute it between breakfast and lunch. After exercise, it is possible to supplement fast carbon in moderation to help muscle recovery. Remember, weight loss is not about being enemies with food, but about learning to get along with them intelligently. Go check your kitchen now and get these 'fat reducing assassins' out of the main food area!