Many girls think that they can lose weight without eating staple food. In fact, the weight loss method of not eating staple food will only make you lack nutrition and damage your health. Even if you lose weight in a short time, it will quickly rebound. So what to eat to lose weight? How to eat? Let’s take a look at the following six types of nutritious and satiety staple food to lose weight.
Staple food “three chemical” healthy weight loss matching plan: simple staple food
The so-called staple food mainly refers to grains, including rice noodles, miscellaneous grains, beans, potatoes, etc. However, people have expanded the scope of staple foods, and starchy foods such as shao mai, fried dough sticks, spring rolls, and custard buns are all regarded as staple foods. In fact, these foods are high in fat, calories, etc., eating more is not good for health, and also leads to weight gain. In the festive diet, the dishes are already very rich, and what is most needed at this time is starch-based rice and noodles, rather than various finely-made, “nutrient-rich” snacks. In addition, during the festival, various snacks with exquisite packaging and different flavors are often regarded as staple foods, which is undoubtedly the practice of putting the cart before the horse. Generally speaking, 2-3 hours before meals can not eat snacks at will, so as not to affect normal eating.
Quantitative
During the festival, whether it is eating out or eating at home, there are many kinds of dishes, especially meat dishes. After a few bites of each, you will be full, and often you will no longer be able to eat the staple food. Insufficient intake of staple food, too much non-staple food, especially meat, and increased intake of fat and cholesterol are likely to cause obesity and its complications. The correct way is to avoid unrestricted eating to ensure the amount of staple food (healthy adults should eat at least 300 grams per day). Many people are used to replacing staple food with vegetables or fruits, which is also unscientific. Fruits and vegetables mainly provide minerals, vitamins, dietary fiber, etc., and their sugar content is not high. Excessive consumption of fruits and vegetables may affect the absorption and utilization of trace elements and vitamins.
miscellaneous grains
Now, the staple food that people eat is getting more and more refined, basically it is refined white rice, refined white noodles, etc. Therefore, some people put forward “speaking about nutrition and eating whole grains”, which is in line with the requirements of nutrition. During the whitening process of rice, all the bran is discarded; after repeated rolling, only starch and a small amount of protein are left. However, rice bran includes peel, seed coat, aleurone layer, rice germ, etc., which contains 64% of the nutrients of rice, and is the essence of rice. Rice noodles are the most convenient and important source for people to obtain vitamin B1, minerals and dietary fiber. If they are lost due to finishing, they need to be compensated by other foods. Oat, barley, buckwheat, corn, corn, sorghum rice and other grains all contain nutrients that are lacking in white rice and white flour, which can play a beneficial supplementary role. Therefore, the daily diet should appropriately increase the multi-grain products, and the same should be true during the holidays. Multigrain also contains more dietary fiber, which is also a good adjustment and supplement to the festive diet.
The food we eat every day can be divided into five categories, namely cereals, vegetables and fruits, livestock, poultry, fish, shrimp and eggs, milk, dairy products and beans, soy products, and oils. These five types of food must be included in the daily diet. During the festival, the principle of “three modernizations” of the above-mentioned staple food should also be paid attention to, which is beneficial to human health.
Recommended low-calorie staple food:
- Konjac noodles 100g=20 calories
Konjac products, which are more than 90% water, are low in calories, but have almost no nutrients. Therefore, if they are the main food, they should be paired with a variety of natural foods in order to be thin, healthy and beautiful.
- Noodles 100g=297 cards
Noodles belong to semi-liquid food, with high water content, it is easy to feel full, and it is easy to digest and absorb. It is one of the staple foods to eat well and eat well.
- Rice 100g=183 calories
Generally, the staple food of Dongfeng people is still white rice, and although there are many types of rice, the calories are similar, but of course, the less processed brown rice or germ rice, the highest nutritional value.
- Soba 100g=360 calories
Soba is a type of noodles commonly eaten in Japan. It has a chewy taste and is quite nutritious. It has vitamin D that can help anti-aging and prevent cancer.
- Toast 100g=290 calories
It is one of the most common staple foods for breakfast. There are many types and variations, but it is best to choose whole-wheat toast, which is high in fiber but low in calories.
- Oatmeal 100g=393 calories
Oatmeal is rich in fiber and unsaturated fat, which can control the rapid rise in blood sugar after meals. It is best to choose original oatmeal without artificial flavors, and avoid long-term cooking to avoid a large loss of vitamins.
Tips: For more knowledge about weight loss diet, weight loss foods,please pay attention to: gtehy.com, to provide you with professional, comprehensive and professional healthy meals after workout, healthy after workout snacks and other knowledge .
