What kind of Congee is good for reducing fat without gaining weight

Low calorie and high fiber Congee such as coarse grain Congee, vegetable Congee, oatmeal Congee, red bean and barley porridge, white fungus and lotus seed Congee can help reduce fat and prevent obesity. This kind of Congee is usually rich in dietary fiber and high-quality protein, which can enhance the sense of satiety and promote metabolism.

1. Coarse grain Congee

Congee made from coarse grains such as brown rice, black rice and buckwheat has a low glycemic index and is rich in B vitamins and minerals. Resistant starch in miscellaneous grains can delay glucose absorption and reduce fat accumulation. Suggest pairing with a small amount of pumpkin or sweet potatoes to increase sweetness and avoid adding white sugar.

2. Vegetable Congee

Spinach, celery, broccoli and other green leafy vegetables are cooked with rice, which can not only supplement vitamin K and folic acid, but also significantly reduce the overall calories. The dietary fiber in vegetables can adsorb intestinal oils, while seaweed and mushroom ingredients can provide natural freshness and reduce salt consumption.

3. Oat Congee

Oat β - glucan expands with water to form a gel like substance, which can stay in the stomach for a long time. Choose whole oats instead of instant oatmeal, and pair them with chia seeds or flaxseed to increase the content of omega-3 fatty acids, which can help regulate blood lipid metabolism.

4. Red bean and barley porridge

Red bean is rich in saponins to promote water metabolism. Coix seed ester contained in Coix seed can inhibit fat synthesis. The combination of the two has the effect of promoting diuresis and reducing swelling, suitable for people with a constitution prone to edema. It is recommended to soak for at least 8 hours before cooking to improve nutrient utilization efficiency.

5. Tremella fuciformis and lotus seed Congee

Tremella fuciformis polysaccharide can improve the balance of intestinal flora, and alkaloids in lotus seeds can help stabilize blood sugar. This combination can replace high sugar desserts to satisfy appetite, and collagen components can also enhance skin elasticity. When using sugar substitutes for seasoning, the dosage should be controlled to avoid stimulating the appetite.

Pay attention to the cooking method and eating time when drinking Congee during fat reduction period. It is recommended to use water-resistant stewing to preserve nutrients and avoid prolonged high-temperature cooking that can damage dietary fiber. Eating it within 2 hours after breakfast or exercise is more conducive to nutrition absorption. For dinner, choose vegetable Congee with more water to prevent edema at night. It can extend the sense of satiety when paired with high-quality protein foods such as eggs and chicken breast meat. The intake of Congee should be controlled at 200-300ml per meal. Special groups such as diabetes patients should monitor the postprandial blood glucose response, and people with weak gastrointestinal function should cook Congee until soft and rotten.