Will eating skewers and skipping staple foods lead to weight gain for weight loss

During the weight loss period, eating skewers without staple food may still lead to weight gain, mainly due to the high fat content, hidden calories, excessive protein, seasoning sodium content, and eating habits of skewers.

1. High fat trap:

Skewer ingredients are often fried or soaked in a red oil soup base, with 300-500 calories per 100 grams of pot base. Common ingredients such as tripe and beef have an oil absorption rate of up to 15% -20%, and a single serving of meat skewers may contain more calories than half a bowl of rice. Long term excessive intake of fats will be directly converted into body fat storage.

2. Hidden calories:

Although it may seem like you haven't eaten your staple food, starch like lotus root slices and potatoes belong to the category of hidden carbohydrates. A single starch skewer is equivalent to 1/4 of a bowl of rice calories, and consuming more than 4 skewers will offset the main food restriction effect. The plant protein in soy products can also be partially converted into sugars during metabolism.

3. Protein overload:

Relying solely on meat skewers can easily lead to protein overload, exceeding the recommended amount of 1.2-1.5 grams per kilogram of body weight. Excess protein is converted into glucose through gluconeogenesis and may still be stored in the form of fat, while increasing the metabolic burden on the liver and kidneys.

4. Sodium salt stimulates appetite:

Chuan seasoning contains a large amount of high sodium seasonings such as Douban sauce and MSG, and a single intake of sodium may exceed 150% of the daily recommended amount. High sodium diet will cause water and sodium retention, which will lead to edema type weight gain, and stimulate the secretion of hunger hormone, which will increase the risk of subsequent overeating by 40%.

5. Effects of eating habits: The social gathering nature of

skewers can easily lead to prolonged eating time. Studies have shown that meals lasting more than 40 minutes can delay satiety and increase calorie intake by about 22%. The counting method of bamboo sticks can also easily lead to quantity misjudgment, with actual intake often being 30% higher than estimated.

It is recommended to choose a clear soup pot bottom, control the number of starch skewers to no more than 2, and pair them with dietary fiber ingredients such as lettuce and fungus. Drink 200ml of warm water before dining, using a "3:1:1" ratio of 3 servings of vegetables, 1 serving of soy products, and 1 serving of lean meat. Eat no more than once a week, and engage in 45 minutes of aerobic exercise the next day to burn excess calories. Pay attention to the body's reactions. If there is continuous weight gain or edema, adjust the diet structure and consult a nutritionist to develop a personalized plan.