What are the staple foods for weight loss dinner

For dinner weight loss, you can choose low glycemic index foods such as oatmeal, brown rice, whole wheat bread, sweet potatoes, quinoa, etc. You can also pair them with high-quality protein such as chicken breast and boiled eggs. It is necessary to control the intake and cooperate with exercise. If necessary, medication such as orlistat capsules and metformin hydrochloride tablets can be used according to medical advice to assist in weight loss.

1. Oatmeal

Oatmeal is rich in soluble dietary fiber, which can slow down gastric emptying and enhance satiety. Its beta glucan component helps regulate blood lipids and is suitable as a substitute for refined rice and flour as a staple food for dinner. Suggest choosing plain oats without additives, paired with sugar free yogurt or fresh berries to enhance the taste. People with weak gastrointestinal function should start consuming in small amounts for the first time.

2. Rough Rice

Rough rice retains the rice bran layer and germ, and has higher vitamin B and mineral content than white rice. Its dietary fiber content is about 6 times that of white rice, and its glycemic index is reduced by about 20-30 units. When cooking, soak for 2 hours in advance to shorten the cooking time, and pair it with steamed fish or green leafy vegetables to form a complete fat reducing meal. People with poor digestive function should chew thoroughly.

3. Whole wheat bread

Whole wheat bread is made by grinding whole wheat grains, which are rich in vitamin E and zinc elements. It is recommended to choose a product with whole wheat flour as the first ingredient on the ingredient list and no added sugar, with a single consumption limit of 1-2 tablets. Can be paired with avocado or low-fat cheese to supplement healthy fats, avoiding consumption with refined sugars such as high fruit sauce. Gluten allergy sufferers should choose gluten free alternatives.

4. Sweet Potato

Sweet potatoes contain resistant starch and carotenoids, and cooling after steaming can increase the content of resistant starch. Medium sized sweet potatoes provide about 150 calories, and it is recommended to reduce other carbohydrates when replacing traditional staple foods. Those with excessive stomach acid should avoid eating on an empty stomach, and diabetes patients need to monitor the changes in blood sugar after meals. Quinoa is one of the few complete protein sources in plants, containing all nine essential amino acids for the human body. Its magnesium element helps relieve muscle tension after exercise and is suitable for fitness enthusiasts as a carbon water supplement for dinner. Before cooking, it is necessary to thoroughly wash and remove saponins. It can be cooked with low-carbon vegetables such as mushrooms or asparagus.

It is recommended to control the main course of dinner at 150-200 grams of raw weight and pair it with more than 200 grams of non starch vegetables. Avoid cooking methods such as deep frying, sugar and vinegar, and it is best to eat no later than 19:00. Long term weight management should be combined with 150 minutes of moderate intensity exercise per week. If discomfort symptoms such as dizziness and fatigue occur, the diet plan should be adjusted in a timely manner. Weight loss medications must be used under the guidance of a doctor, and unhealthy weight loss methods such as diuretics or laxatives should not be taken by oneself.