Many people are very curious, the same is the grain, why can coarse grains lose weight? After the coarse grains enter the body, the digestion and absorption time is relatively long, and it is more ‘satiating’ than refined white rice noodles. If milled rice is replaced by coarse grains for three meals a day, the overall staple food intake will be reduced by about 1/4~1/3. However, this does not mean that coarse grains can be eaten freely, after all, they are still grains. Especially the so-called ‘high-fiber digestive biscuits’ and ‘diet biscuits’, the addition of coarse grains is seriously insufficient, and a lot of fat and sugar are added to neutralize the rough taste, which means that you not only get Sufficient dietary fiber, on the contrary, consumes more calories, and naturally you can only eat more and gain weight. Those who want to lose weight should eat at least two meals of porridge made of various coarse grains or pulp them to reduce other starches. Such dishes such as soil culture and lotus root intake, and pay attention to the overall calorie control. If you insist on this for about three months, you will feel lighter, have smoother bowel movements, and your spirit will be better. However, if you want to achieve the effect of beauty, it is still It should be combined with exercise rather than just diet adjustment.
How to eat whole grains to lose weight?
First of all, on the positive side, eating more whole grains is a good thing! The coarse grains we are talking about here mainly include:
1: Cereals (corn, millet, red rice, black rice, purple rice, sorghum, barley, oats, buckwheat, quinoa, etc.)
2: Miscellaneous beans (soy beans, mung beans, red beans, black beans, broad beans, peas, etc.)
3: Tubers (sweet potatoes, yams, potatoes, etc.)
Then when we talked about carbohydrates, we also talked about: the grains and tubers in whole grains mainly supplement carbohydrates, so they can be used as substitutes for rice and noodles. The best way to supplement is to have half of your daily staple food refined grains and the other half whole grains.
How to eat coarse grains for weight loss?
- Persist in eating for a long time
You should pay attention to persistence and pay attention to nutritional balance. One bite will not make you fat, and one bite will not make you thin. If you want to eat a few mouthfuls of whole grains and suddenly become thin, then you think too beautifully. Coarse grains are rich in nutrients. As a kind of “food supplement”, they must be eaten in a long-term quantity in order to achieve the purpose of balanced nutrition, detoxification and weight loss.
- Thick and thin matching
Pay attention to the matching diet, it is more conducive to health. We all know the truth of extremes, and it is not good to eat too much coarse grains. Therefore, don’t just eat whole grains thinking about losing weight quickly. The healthy and effective way of eating whole grains should be “coarse and fine”. The Chinese Nutrition Society recommends that the staple food should be “coarse and fine”, and set at least 1/3 of the daily staple food as coarse grains. For southerners who like refined white rice, it is to mix white rice and multigrain in a ratio of 2:1. For those who like flour products, they can mix it with toasted bread and steamed buns.
- Use less sugar when cooking
Put less sugar and avoid a lot of sugar intake. Coarse grains are most often made into sugar water, porridge, etc. Because the taste of coarse grains is not very good, in order to make it taste better, people will add sugar when cooking. If you are trying to lose weight, it is recommended to use less sugar when cooking. Coarse grains and rice can be made into rice to eat, such as adding a few black beans when cooking. What to pay attention to when developing a fitness plan
