The weight loss effect of whole grains is good mainly because they are rich in dietary fiber. Dietary fiber is not easily digested, can give people a strong sense of satiety, and reduce people’s intake of high-fat foods. Secondly, dietary fiber can promote gastrointestinal motility, help digestion, effectively solve the problem of constipation, and help to remove waste in the body, detoxify and lose weight. Whole grains with such an effect can be said to be a must-eat diet food for people who lose weight. So, what coarse grains should you eat to lose weight? Which whole grains can lose weight?
- Oatmeal
The soluble fiber contained in oatmeal is more than 10 times that of white rice. The intake of soluble fiber can make the body absorb food nutrients for a longer time, and then achieve or maintain a feeling of fullness; it can also accelerate intestinal peristalsis and metabolism, and reduce cholesterol. Persistence is good for your health and also has a slimming effect.
- Brown rice
Brown rice is known as a must-eat food for people who lose weight. It can be seen what role brown rice occupies in the diet of people who lose weight. Brown rice can regulate unsaturated fats, speed up the peristalsis of the intestines, and promote the digestion and absorption of food. . The rich dietary fiber contained in brown rice can promote the excretion of cholesterol, which is of great help to people with high blood lipids. In addition, eating brown rice is easy to be full, and the feeling of fullness is extremely strong, which can reduce eating, control appetite, and help lose weight.
- Sweet potato
Although sweet potatoes are starchy foods, they have a magical weight loss effect. Each 100 grams of fresh sweet potato contains only 0.2 grams of fat, which produces 99 calories, which is about 1/3 of rice. Therefore, it is a good low-fat and low-calorie food. If it is used as a staple food, it can effectively reduce the consumption of other foods. amount to achieve weight loss.
- Corn
Corn contains more crude fiber, which is 4 to 10 times higher than that of milled rice and milled flour. Moreover, it also contains a large amount of magnesium, which can strengthen the peristalsis of the intestinal wall and promote the excretion of body waste. The above-mentioned components and functions of corn are very beneficial to weight loss, and even the corn stalks of corn when mature have a diuretic effect, which is also very beneficial to weight loss.
How to eat coarse grains for weight loss?
- Persist in eating for a long time
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
Everyone knows the truth that extremes turn against each other, 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 grains in a ratio of 2:1. For those who like flour products, they can use it with toasted bread and steamed buns.
- Use less sugar when cooking
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.
