What Congee to drink in the morning to lose weight

The Congee suitable for weight loss in the morning mainly includes oatmeal Congee, red bean barley porridge, millet pumpkin Congee, purple potato Congee, mung bean Congee, etc. These Congee are low in calories and rich in dietary fiber, which helps to increase satiety and promote gastrointestinal motility.

I. Oat Congee

Oat Congee is rich in β - glucan, which can delay gastric emptying and reduce cholesterol. The soluble dietary fiber in oats can expand when exposed to water and occupy stomach space, reducing the intake of other high calorie foods. It is recommended to choose pure oatmeal instead of ready to eat oatmeal products to avoid adding sugar that may affect weight loss.

II. Red bean and job's tears porridge

The combination of red bean and job's tears has the effect of promoting water and reducing swelling, and is suitable for obese people with edema. Red beans are rich in protein and B vitamins, which can accelerate metabolism; Coix seed esters in Job's tears can regulate blood lipid levels. It is recommended to soak the beans for at least 4 hours before cooking to facilitate the release of nutrients.

3. Millet and pumpkin Congee

Millet and pumpkin Congee has only two thirds of the calories of ordinary white porridge. Pectin in pumpkin can absorb intestinal grease. The tryptophan contained in Xiaomi can stabilize emotions and prevent emotional eating during weight loss. Choosing old pumpkin has a sweeter taste and can satisfy the taste buds without the need for additional sugar.

IV. Purple potato Congee

Purple potato is rich in anthocyanins and selenium, which has the function of antioxidant and regulating blood sugar. Its glycemic index is significantly lower than that of white rice Congee, which can avoid fat accumulation caused by sharp fluctuations in blood sugar after meals. Purple sweet potatoes have a natural sweetness that can replace refined sugar. It is recommended to boil them with the skin to preserve more dietary fiber.

V. Mung bean Congee

Mung bean Congee has the characteristics of heat clearing and detoxification, and is suitable for obese people with internal heat. Green bean protein can bind with cholesterol and be excreted from the body. Its oligosaccharides can promote the proliferation of bifidobacteria and improve the intestinal environment. It can be consumed after refrigeration in summer, and the resistant starch content is higher at low temperatures, resulting in better weight loss effects.

During weight loss, it is recommended to use Congee as breakfast staple food, and match it with boiled eggs or cold vegetables to ensure protein and vitamin intake. Avoid adding high calorie ingredients such as white sugar and condensed milk. Instead, use a small amount of honey or sugar substitutes for seasoning. The daily intake of Congee should be controlled at 200-300g. At the same time, it should be combined with aerobic exercise such as walking, swimming, etc., and maintain more than 150 minutes of moderate intensity exercise every week. For long-term drinking, attention should be paid to rotating the types of Congee to prevent single nutrition. If there is gastrointestinal discomfort or persistent weight loss, it is necessary to consult a nutritionist in a timely manner to adjust the diet plan.