What Congee is suitable for weight loss

Congee suitable for eating during weight loss period mainly includes oatmeal Congee, red bean barley porridge, mung bean Congee, millet pumpkin Congee, purple potato Congee. These Congee are characterized by low calorie, high fiber and easy satiety, which can effectively control calorie intake and promote metabolism.

1. Oat Congee:

Oat is rich in β - glucan and soluble dietary fiber, and its glycemic index is only 55, which can delay gastric emptying and stabilize blood sugar. Every 100g oatmeal Congee only contains about 70 kcal of calories. It can be eaten with Kia seeds for breakfast to increase the intake of omega-3 fatty acids. Pay attention to choosing raw oats instead of instant oatmeal, and control the water ratio to 1:3 when boiling.

2. Red bean and job's tears porridge:

Red bean and job's tears are boiled 1:1, with about 120 kcal per bowl. Red beans contain saponins and dietary fiber, which can reduce fat absorption. Coix seed esters in Job's tears can promote water metabolism. It is recommended to consume 3-4 times a week, and women during menstruation should reduce their use of coix seed. Pressure cooker cooking can better preserve nutrients.

3. Mung bean Congee:

Mung bean is rich in protein and B vitamins, and only contains 31 kilocalories per 100 grams. The tannins and alkaloids it contains can inhibit amylase activity and reduce carbohydrate absorption. It can be consumed after refrigeration in summer. For those with spleen and stomach deficiency and cold, it is recommended to add a small amount of ginger. Be careful not to discard mung bean skins, as they contain a large amount of antioxidants.

4. Millet pumpkin Congee:

Millet has low amylopectin content, pumpkin is rich in pectin and carotene, and the blood glucose load value after combination is less than 30. Suggest a 2:1 ratio of millet and pumpkin, with each meal containing no more than 200 grams. Pumpkin selection: Old pumpkin has a higher sweetness and does not require additional sugar. Suitable as a substitute for staple food for dinner.

5. Purple potato Congee:

The anthocyanin content of purple potato is 1.5 times that of blueberry. Cooking with brown rice can increase the dietary fiber content. Each bowl of purple potato Congee contains about 150 kcal, but the feeling of satiety lasts more than 4 hours. It is recommended that the ratio of purple sweet potatoes to water be 1:5. For those with high blood sugar, brown rice can be replaced with quinoa. The darker the purple color, the higher the nutritional value of purple sweet potatoes.

During weight loss, it is recommended to choose 1-2 Congee products as staple food every day, and the single consumption should be controlled at 200-250ml. The best time to consume is 30 minutes before breakfast or dinner, and can be paired with cold vegetables to increase chewing sensation. When boiling, avoid adding white sugar and use sugar substitutes or red dates for seasoning. Pay attention to monitoring the weight change, and adjust the type of Congee if the weight does not drop for two consecutive weeks. People with special physique should consult a nutritionist to develop a personalized plan, and diabetes patients should pay special attention to monitoring postprandial blood glucose.