What are the good staple foods for weight loss

During the weight loss period, you can choose to eat staple foods such as brown rice, oats, sweet potatoes, quinoa, corn, etc. You can also follow the doctor's advice to use drugs such as Orlistat capsules, Metformin hydrochloride sustained-release tablets, Acarbose tablets, Liraglutide injection, Sibutramine capsules, etc. to assist in weight loss. It is recommended to control weight through a scientific diet combined with exercise, and medication should strictly follow medical advice.

1. Food

1. Brown Rice

Brown rice retains a large amount of germ and rice bran layers, and its dietary fiber content is more than three times that of polished white rice. It can slow down gastric emptying and increase satiety. Its glycemic index is 56, belonging to low to medium glycemic index foods, which can avoid hunger caused by rapid fluctuations in blood sugar. Every 100 grams of brown rice contains 1.8 grams of dietary fiber, which is suitable as a substitute for refined rice and flour as a staple food for weight loss.

2. Oats

Oats contain β - glucan soluble dietary fiber, which expands with water to form a gel like substance, which can adsorb intestinal fat. Its GI value is about 55, with a protein content of 15%, and it contains trace elements such as magnesium and zinc. It is recommended to choose raw oatmeal instead of ready to eat, and avoid adding sugar when cooking.

3. Sweet Potato

Sweet potatoes have only 86 calories per 100 grams, containing 3 grams of dietary fiber and rich carotenoids. Purple sweet potatoes contain anthocyanins that have antioxidant properties. It is advisable to use steaming and cooking methods to avoid deep frying. Its slow digestion characteristic can steadily increase postprandial blood sugar and reduce fat accumulation.

4. Quinoa

Quinoa has a protein content of up to 14% and contains 9 essential amino acids, making it the only whole grain containing high-quality protein. Every 100 grams contains 7 grams of dietary fiber and abundant magnesium and iron elements, with a GI value of 53. Soak thoroughly to remove saponins before cooking, and can be paired with vegetables to make salads.

5. Corn

Sweet corn has a GI value of about 52 and contains 2.7 grams of dietary fiber per 100 grams. Corn lutein has antioxidant properties. Choosing whole corn is better than corn cob, as chewing can prolong eating time. The nutritional value of frozen corn is well preserved, avoiding the high sodium problem of canned corn.

2. Drug

1. Orlistat capsules

act as gastrointestinal and pancreatic lipase inhibitors, reducing dietary fat absorption by 30%. Suitable for obese patients with BMI ≥ 28, it may cause gastrointestinal reactions such as fat diarrhea. Low fat diet is required, and long-term use requires monitoring of fat soluble vitamin levels.

2. Metformin hydrochloride sustained-release tablets

improve insulin sensitivity and reduce liver sugar output, which is suitable for obese type 2 diabetes patients. May cause gastrointestinal discomfort and be contraindicated for individuals with renal dysfunction. Regular monitoring of blood glucose and lactate levels is required.

3. Acarbose tablets

- α - glucosidase inhibitors delay carbohydrate breakdown and lower postprandial blood glucose peak. Suitable for a diet structure dominated by staple foods, which may cause bloating and exhaust. It should be taken with the first sip of staple food, and patients with ulcerative colitis should use it with caution.

4. Liraglutide Injection

GLP-1 receptor agonist delays gastric emptying and acts on the hypothalamus to increase satiety. Subcutaneous injection is required, which may cause nausea and vomiting. Can reduce cardiovascular risk, but contraindicated for individuals with a history of medullary thyroid cancer.

5. Sibutramine capsules

are central appetite suppressants that reduce food intake by affecting the reuptake of 5-HT and norepinephrine. May increase blood pressure and heart rate, contraindicated for patients with cardiovascular disease. Our country has restricted its use and requires short-term application under strict supervision. During the weight loss period, it is recommended to ensure a daily intake of 150-200 grams (raw weight) of staple food, with priority given to whole grains and potatoes. Suggest using small plates and chewing slowly to control food intake. To avoid long-term nutritional imbalance caused by a single staple food, combinations such as sweet potatoes and brown rice in a 2:1 ratio can be used. Maintain 150 minutes of moderate intensity exercise such as brisk walking, swimming, etc. every week, and promptly supplement high-quality protein after exercise. If discomfort symptoms such as dizziness and fatigue occur, the diet plan should be adjusted in a timely manner, and medication use must be evaluated and guided by an endocrinologist.