What to replace the staple food with to lose weight is more full. Nowadays, many people are paying attention to keeping fit and losing weight, especially for some women, losing weight has become a permanent topic and a constant goal. However, obese people are prone to many diseases. Let's share what to use instead of staple food to lose weight.
What can be used instead of staple food to lose weight? 1 The main way to lose weight is to reduce calorie intake and increase calorie consumption. The staple food is high in calories. You can eat some foods with high fiber, high protein, low sugar and low fat instead of staple food, such as potatoes, coarse grains and some fruits and vegetables. But this is only a means to help you lose weight, and you should also focus on keeping healthy.
1, potato:
Common potatoes in life are sweet potato, purple potato and dried sweet potato, which are rich in dietary fiber and carotene, and a certain amount of high-quality protein, but the sugar content is relatively low, which can replace the staple food. Dietary fiber in potatoes can increase satiety, reduce the intake of other foods and help to lose weight;
2. Coarse grains:
Such as oats and corn. The calorie is relatively low, and it is easy to feel full after eating, and it is rich in dietary fiber, which has the effect of moistening the intestines and relaxing the bowels and has a certain effect on losing weight;
3. Fruits and vegetables:
Such as apples, bananas, cucumbers, lettuce and so on. Fruits and vegetables contain more water and cellulose, which can accelerate the absorption of nutrients in food by the gastrointestinal tract, expel excess water from the body and promote the metabolism of the human body, and can be eaten more appropriately instead of staple food.
It should be noted that some fruits and vegetables are rich in sugar, such as grapes, durians and mangoes, which are not suitable for weight loss.
In addition, some high-protein foods such as eggs, chicken breast, yogurt and so on. It can also replace the staple food appropriately. However, it is not recommended to completely replace the staple food with these low-sugar foods, because people have a basic demand for energy every day, and long-term eating can not meet the basic demand, which may lead to hypoglycemia and other diseases, so it is recommended to lose weight scientifically and keep fit.
What to replace the staple food with to lose weight? 2 Fruits with stronger satiety.
Fruit contains a lot of vitamins and trace elements, and the calories in fruit are very low. It is a good substitute during weight loss, which not only solves hunger but also achieves the goal of balanced nutrition.
Oats.
It is characterized by high protein, low carbohydrate and rich in soluble fiber and insoluble fiber. Eating more oats can absorb a lot of cholesterol in the body and exclude it from the body. At the same time, it can delay the digestion and emptying of the stomach and increase satiety. It is not easy to feel hungry.
Sweet potato.
Sweet potato has much less calories than rice, and its fat content is only a quarter of that of rice. At the same time, sweet potato contains a lot of vitamins, such as vitamins A, B, C and a lot of trace elements, which are beneficial to health.
potato
The starch in potatoes is mostly resistant starch, which has the function of losing weight. But pay attention to cooking methods, reduce seasonings and don't fry, otherwise it will be counterproductive.
Cucumber, tomato, etc.
Needless to say, this kind of melon and fruit is a very popular food substitute when losing weight.
Exercise.
The best way to lose weight is exercise, which is mainly based on exercise and supplemented by moderate eating. Life lies in exercise, so the best substitute for staple food is of course exercise.
1, don't eat for a long time, single, try to mix and match, remember that the staple food has at least coarse grains every day;
2. Don't completely replace rice flour with coarse grains. If the thickness is balanced, coarse grains account for one third or half of the total diet.
3. Don't cook coarse grains for too long, too rotten, and don't pursue the taste. Seasoning with high oil, salt and sugar;
4. Although coarse grains lose weight, they are high-carbon water food after all, and should be moderate. Don't eat them without restraint.
What can be used instead of staple food to lose weight? Feel fuller 3 0 1, whole wheat.
Heat: 246 kcal/100g
Carbohydrate: 50.9g/100g.
Here, we must first understand a truth: wheat flour and whole wheat flour are two different things.
Whole wheat flour, which is ground from whole wheat (not just wheat), is richer in nutrition and dietary fiber, stronger in satiety and lower in GI value, and is more suitable for weight loss.
Bread made of whole wheat flour without bran and wheat germ is also called whole wheat bread. This kind of bread is more suitable for losing weight than rice.
It should be noted here that almost all the whole wheat bread available in Shang Chao is fake. The dark brown bread may be made from caramelization with syrup, which looks like whole wheat, but it is not.
There are two criteria for choosing whole wheat bread: 1, and the first ingredient list is whole wheat flour (not wheat flour); There is no sugar and little oil in the ingredient list.
02. Brown rice
Heat: 348 kcal/100g
Carbohydrate: 75g/100g
Brown rice, in fact, is white rice without shell, which is composed of rice bran, germ and endosperm.
Compared with white rice, brown rice retains all the nutrients of rice to a higher degree, with higher dietary fiber content, stronger satiety and lower GI value.
If brown rice has any disadvantages compared with white rice, it is probably that the taste is a little poor. It takes 2-3 hours to cook, otherwise it will be difficult to cook.
03. oats
Heat: 338 kcal/100g
Carbohydrate: 77.4g/100g.
Oat bran is rich in water-soluble dietary fiber, which can promote intestinal movement, relieve constipation and has a high satiety index, ranking among the top three staple foods.
But many oats on the market are not suitable for losing weight. Some merchants add a lot of condiments such as dried fruit, sugar and oil to make oats delicious.
Others will replace oats with cheaper "barley" or "wheat".
So before buying oats, be sure to look at the ingredient list. The easiest way is to choose only products with only one ingredient "oatmeal" in the ingredients.
04, Xiaomi
Heat: 36 1 kcal/100g
Carbohydrate: 75. 1 g/100g
The protein content of millet is much higher than that of rice, and the content of vitamin B 1 ranks first among all cereals. It also has the effects of calming the nerves and nourishing the stomach.
However, Xiaomi also has some shortcomings, such as being easy to cook and digest, and being hungry faster. Therefore, it is not recommended to eat often. The best way to eat is to make miscellaneous grains rice with white rice.
05. Corn
Heat: 1 12 kcal/100g
Carbohydrate: 22.8g/100g
Corn contains a lot of dietary fiber, which makes you feel full. It can also promote intestinal peristalsis and help prevent constipation during weight loss.
In addition, corn is rich in minerals and vitamins such as calcium, phosphorus and iron, and contains magnesium, which can also help accelerate metabolism. From a nutritional point of view, it is more suitable for losing weight than staple foods such as rice and flour.
However, due to the lack of tryptophan and lysine, corn is not suitable for completely replacing staple food, and long-term consumption is easy to cause rough skin, so it must be moderate.
Comparison of weight loss effects of different varieties of corn: 1 bowl of rice = 149g waxy corn = 196g purple corn =265g sweet corn =272g fruit corn =433g white corn. In terms of weight loss, it is recommended that you choose white corn (milk corn), which can be eaten raw. If you consider the taste, you can also eat sweet corn and fruit corn.
06.sorghum rice
Heat: 360 kcal/100g
Carbohydrate: 74.7g/100g.
The resistant starch in sorghum rice is higher than that in rice, and it is rich in dietary fiber, which can promote gastrointestinal peristalsis and accelerate digestion and absorption.
Sorghum rice can be divided into white sorghum, red sorghum and yellow sorghum. You can eat it with flour and rice during weight loss.
07, highland barley
Heat: 342 kcal/100g
Carbohydrate: 75g/100g
Barley is a kind of barley, which is the main source of staple food for Tibetan people, including white barley, black barley and blue barley.
Highland barley has high nutritional value, especially rich in β -glucan and dietary fiber. Eating highland barley can also promote the metabolism of blood and water in the body, and has the functions of diuresis and edema removal.
Another advantage is: porridge and cooking with highland barley are fragrant.
08. Buckwheat
Heat: 337 kcal/100g
Carbohydrate: 73g/100g
There are four varieties of buckwheat: sweet buckwheat, bitter buckwheat, winged buckwheat and rice buckwheat. We usually eat sweet buckwheat and bitter buckwheat.
Buckwheat is usually made into buckwheat noodles when eaten, which belongs to the food with medium GI value. Compared with ordinary pasta, buckwheat is rich in dietary fiber and low in GI, which is especially suitable for friends who like to eat noodles to lose weight.
There is another feature of buckwheat noodles, which I believe everyone will like: the more you cook this kind of noodles, the bigger it will be. 60 grams of bread can often cook a large bowl of noodles, and the heat is about 200 calories.
09. spaghetti
Heat: 35 1 kcal/100g
Carbohydrate: 75.8/100g
Pasta, actually the abbreviation of spaghetti, is essentially the same as macaroni and macaroni.
The biggest difference between spaghetti and ordinary noodles is that the raw material of spaghetti comes from "durum wheat", which has higher protein content, stronger satiety and lower GI value than ordinary wheat, and is more suitable for losing weight!
Similar to buckwheat noodles, pasta is also the best substitute for pasta.
10, potato
Heat: 8 1 kcal/100g
Carbohydrate:17.8/100g
Qingniu has always said that potatoes are the staple food to lose weight, and there is no one.
Comparatively speaking, the calories of potatoes are only 865,438+0 calories, and the GI value and GL value are not high, and the satiety index is as high as 323, even higher than oatmeal. It is no exaggeration to say that potatoes are the staple food with the strongest satiety.
Research shows that when you are hungry, if you eat a potato, people won't even want to eat after eating the potato for two hours!
In addition, the starch in potatoes is mostly resistant starch, which is not conducive to human absorption. In other words, if you eat100g of potatoes, your body may actually consume less than 77 calories.