1, beans
Eating beans to lose weight, such as red beans, kidney beans, dried peas, dried broad beans, mung beans and other starch-rich staple foods, is the best, because they have a particularly strong sense of fullness, a particularly slow digestion speed, and a relatively flat rise in blood sugar. Moreover, beans are generally used to cook porridge and soup, and it is not easy to eat more. Because of its high protein content, it is ideal to replace some staple foods during weight loss.
2. Coarse grains
Eat coarse grains to lose weight, such as oats, buckwheat, naked oats, wheat grains, barley grains, black rice, millet and other staple foods to lose weight quickly. Among them, oats and naked oats are the best choices. Their satiety is much higher than that of polished rice flour, and their vitamin and mineral content is several times that of polished rice.
3. Potatoes and vegetables containing starch
It's best to eat starch-rich potatoes or vegetables such as potatoes, sweet potatoes, yams, taro, lotus roots, tender broad beans and tender peas to lose weight. They have a strong sense of satiety, and contain more vitamins and higher potassium content than polished rice flour under the same starch content.
It should be noted that the above staple foods cannot be cooked with oil and salt, and they must be cooked and eaten to lose weight.
4. Staple foods that need to be reduced to lose weight
Eat less white steamed bread, white rice, white rice porridge, white flour jiaozi, white bread, rice cakes, glutinous rice balls, rice noodles, etc. Because they have low satiety and low vitamin content, their blood sugar rises too fast after meals, which is not conducive to controlling their appetite.
5. Staple foods to be avoided in weight loss
To lose weight, we should avoid eating all kinds of sweet bread, biscuits, desserts, puffed food, sesame cakes, fried dough sticks, oil cakes, hemp balls and fried cakes. Use oil. These foods are not only high in calories, but also low in vitamins and minerals. Adding oil, salt and sugar will make food more delicious and easier to eat, which is not conducive to weight loss.
6, diet and weight loss instructions
First, three meals should be regularly quantified. The point is what to eat, not nothing. Just control your calorie intake and eat less.
Second, choose meat with relatively low fat content and high protein content. Fish and chicken are good choices. On the contrary, pork is high in fat.
Third, drink more water. Drinking water can always help us clean our stomach and eliminate toxins. It's good for losing weight. But drink evenly and don't drink too much at a time, which is not good either.
Fourth, stay away from high-fat and full-fat dairy products and fried foods. Carbonated drinks are also the root cause of obesity. Otherwise, there won't be so many fat people in America, because they like to eat fast food, that is, fried food and carbonated drinks.
5. Eat more fresh fruits, vegetables and bean products. These high-fiber and high-protein foods are always the first choice for slimming people.
Sixth, chew slowly, eat more and chew more, and it is easy to feel full and feel that you have eaten a lot.
Seven, don't blindly drink cool and detoxifying drinks. Some people always think that their obesity is due to the accumulation of toxins, and then they have developed the habit of drinking herbal tea frequently. In fact, the so-called herbal teas sold in the market are all added with a lot of sugar and additives, and the effect is very low. It's no good drinking these drinks often.
Eight, although weight loss should control food intake and calories, but also pay attention to comprehensive nutrition. Ensure that the body has enough nutrition, if it harms health, it will not be worth the loss.