Weight loss truth: Eating less of these staple foods is more effective than giving up melon seeds

I heard that some people quit eating melon seeds just to lose weight? Actually, there's no need to be so harsh on oneself. What should really be wary of are those staple food assassins disguised as "healthy", who may be quietly sticking autumn fat to your waist. Don't rush to flip through the fridge, let's first see who these disguise masters are.

One, easily underestimated heat explosion Instant oatmeal

1. Instant oatmeal

Brewing instant oatmeal is indeed convenient, but processed instant meals often add a lot of sugar and vegetable fat powder. Choosing the raw oats that need to be cooked is more reliable, as the viscous texture can prolong satiety and the glycemic index is also more friendly.

2. Whole wheat bread

90% of the "whole wheat bread" on supermarket shelves are white flour products dyed with caramel coloring. Real whole wheat should have visible bran particles, and the first item on the ingredient list must be whole wheat flour with a rough texture that can choke the throat to be authentic.

2. Pseudo healthy carbohydrates trap

1. Coarse grain biscuits

Biscuits marketed as coarse grains may have a higher fat content than potato chips. Adding shortening and sugar to improve the taste eliminates the so-called dietary fiber advantage. It's better to steam a purple sweet potato directly if you want to eat coarse grains.

2. Fruit and vegetable juice meal replacement

A cup of freshly squeezed fruit juice is equivalent to concentrating three or four servings of fruit sugar, but losing valuable dietary fiber. The absorption rate of liquid sugar is comparable to that of cola, and the blood sugar roller coaster will stimulate more fat synthesis.

3. improvement plan for traditional staple food

1. Golden combination of white rice

Sprinkle quinoa or chickpeas when cooking, instantly doubling the protein and dietary fiber content. Heating resistant starch after cooling can reduce heat absorption by about 12%.

2. Fancy Replacement of Noodles

Konjac flour, zucchini flour, and other high moisture alternatives have less than 1/5 the heat of regular noodles in the same volume. Mix with low-fat sauce, the pleasure of the noodles is not discounted at all.

4. Hidden carbohydrates that are easily overlooked

1. Seasoning sauces

Salad dressings and stir fried sauces contain a large amount of sugar and starch. The calorie content of two spoons of sauce may exceed that of your carefully selected chicken breast. It is recommended to use sugar free yogurt mixed with mustard instead.

2. Processed meat products

The chewy texture of sausages and fish balls is actually due to the starch and plant protein. It is wiser to choose pure meat products with no more than three ingredients in the ingredient list.

Losing weight does not require a bitter battle with food, smart substitution is more sustainable than rough withdrawal. Bring the "scheming contestants" from the staple food out of the table, and you will find that weight management can be very delicious. Starting tomorrow, try replacing one-third of the refined rice flour with these high-quality carbohydrates.