Do you have to be hungry and dizzy to lose weight? That's really a big mistake. Many people's first reaction when it comes to losing weight is to eat less or even no staple food, as if rice and noodles are some kind of ferocious beast. In fact, choosing the right staple food can not only satisfy your hunger and eat well, but also help you quietly lose weight.
1. Oatmeal: A low GI hunger expert
1. Why oats can help with weight loss
Oatmeal has a particularly high dietary fiber content, which can stay in the stomach for a longer time after absorbing water and swelling, making you less likely to feel hungry. And its glycemic index is low, so it won't cause drastic fluctuations in blood sugar.
2. How to eat the most effective
It is recommended to choose whole oatmeal that needs to be cooked, and the lower the processing degree, the better. Boil a bowl of milk in the morning, add some nuts and fruits for nutrition and hunger relief.
3. Precautions
Although instant oatmeal is convenient, there is a significant loss of nutrients during processing, which can increase the GI value and compromise the weight loss effect.
2. Brown Rice: A Healthy Upgraded Version of White Rice
1. What are the advantages of brown rice?
Brown rice, which retains rice bran and germ, has several times higher vitamin B and mineral content than white rice. Rich dietary fiber can promote intestinal peristalsis.
2. How to make brown rice taste better
At the beginning, you can mix it with white rice in a 1:1 ratio and slowly adapt to the taste. Soak for 2 hours before cooking, with slightly more water than boiling white rice.
3. Eating suggestions
Limit each meal to a fist sized bowl, paired with sufficient vegetables and high-quality protein for a more balanced nutrition.
3. Sweet potatoes: a sweet and non fat alternative
1. The weight loss principle of sweet potatoes
Although sweet to eat, the dietary fiber of sweet potatoes can delay sugar absorption and reduce calories by about 30% compared to rice of the same weight.
2. Most Cooking is the best way to consume
A good choice that can maximize the retention of nutrients. When baking sweet potatoes, the temperature should be controlled to avoid the production of harmful substances due to burning.
3. consumption Control
One medium-sized sweet potato per day is enough, preferably eaten during lunchtime to give the body enough time to consume.
4. Buckwheat Noodles: An Unbound Noodle Selection
1. The Unique Features of Buckwheat Noodles
Buckwheat is a pseudo grain with high protein content and contains lysine, which is generally lacking in grains. Its glycemic index is much lower than that of regular noodles.
2. Recommended delicious eating methods
Cold mixed buckwheat noodles are a good choice, paired with cucumber shreds, carrot shreds, and a small amount of sesame paste, refreshing and satisfying.
3. Purchasing Tips
Look at the ingredient list and choose products with a buckwheat flour content of over 50%. The darker the color, the higher the buckwheat content is usually.
5. Chickpeas: Undervalued Super Grade 1 staple food
1. nutritional value of chickpeas
Protein content is three times that of rice, rich in folate, iron, and zinc. Its resistant starch can promote the growth of intestinal probiotics.
2. Home cooked recipe
can be cooked until soft and made into hummus, which can be spread on whole wheat bread. Or boil it together with rice to increase protein intake.
3. Precautions for consumption
Chickpeas need to be soaked for at least 8 hours in advance to make them softer and easier to digest when cooked.
Losing weight is not a hunger contest, choosing the right staple food can still make you feel full and eat well. These high-quality staple foods not only provide long-lasting satiety, but also supplement nutrients that are easily lacking during weight loss. Remember, any food should be consumed in moderation, combined with moderate exercise and adequate sleep, for healthy weight loss to be sustainable.
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