These types of coarse grains can keep you full for a long time, inhibit fat accumulation, and improve the success rate of weight loss!

The 'King of Hunger' in the coarse grain world has arrived! Eating them correctly can not only bid farewell to the embarrassment of being hungry two hours after a meal, but also quietly help you break down excess fat in your waist and abdomen. Don't torture yourself with boiled chicken breast anymore, these natural ingredients are the hidden buffs for weight loss enthusiasts.

1. Oats: intestinal scavenger+fat burning accelerator

1. β - glucan is the star ingredient of oats, which expands in water to form a gel like substance and can stay in the stomach for 3-4 hours. If you eat 40g oatmeal Congee for breakfast, you won't miss snacks at noon.

2. Unique oat alkaloids can activate lipase activity and promote subcutaneous fat breakdown. Suggest choosing steel cut oats that require cooking, with a GI value 30% lower than ready to eat oats.

2. Black beans: Plant protein champion+metabolic booster

1. Each 100 grams contains 36 grams of high-quality protein, which is equivalent to twice the amount of chicken breast meat. The branched chain amino acids can reduce muscle loss and accelerate fat burning after exercise.

2. The anthocyanin content is three times that of blueberries, and this antioxidant can improve insulin sensitivity. Soaking black beans in vinegar as a snack not only satisfies cravings but also controls blood sugar.

3. Buckwheat: vascular scavenger+anti hunger artifact

1. Rutin can enhance capillary elasticity and improve metabolic microcirculation. Have a bowl of buckwheat cold noodles for lunch, and feel full until afternoon tea time.

2. Slow digesting starch accounts for up to 60% and takes 5-6 hours to fully decompose. Mixed with refined white flour to make buckwheat Mantou, the GI value dropped by 40%.

4. Brown rice: blood sugar stabilizer+detoxification expert

1. The retained rice bran layer contains gamma aminobutyric acid, which can stabilize postprandial blood sugar fluctuations. Using brown rice instead of white rice for dinner reduces fat synthesis by 27% at night.

2. Rich dietary fiber cleanses the intestines like a small brush. Soak for 4 hours before cooking, for a softer and more easily digestible texture.

Fifth, the golden combination rule for consumption

1. Coarse and coarse grain combination: The proportion of coarse grains should be controlled at one-third of the staple food, and excessive consumption may cause bloating.

2. Adequate Chewing: Chewing more than 30 times per bite can increase the absorption rate of nutrients by digestive enzymes in saliva.

3. Time selection: Oats are suitable for breakfast, black beans are preferred for lunch, and brown rice is recommended for dinner.

4. Hydration tip: Drink 300ml of warm water after consumption to help fiber expand in the intestines. These coarse grains are like natural nutrient slow-release capsules, slowly releasing energy and quietly burning fat. Persist in switching 1-2 main meals to them for a month, and you will find that the numbers on the scale and the buttons on the waistband are undergoing wonderful changes. Remember, weight loss is not about eating less, but about eating wisely!