This question is like saying an idiom: half a catty is eight liang. ......
If you really want to lose weight, the answer is to eat less of both.
There are so many staple foods in the world, don't just think about rice and noodles. Today we will talk about how to eat staple food during weight loss.
If you don't eat staple food ......
1. Will you lose weight?
Yes, it will.
But the premise is not only not to eat staple food, but also not to eat anything containing carbohydrates.
In addition to the traditional staple food and bread, it also includes all kinds of sweets, cakes and snacks, puffed food and dried fruits, potatoes and sweet potatoes, and all kinds of fruits ... even milk should not be drunk because it contains lactose.
This will make you lose weight quickly and you will be happy when you weigh yourself. But the problem is that all kinds of evidence show that once you return to a normal diet, you will rebound quickly.
Don't torture yourself repeatedly unless you are determined to live this miserable life all your life. Repeated weight ups and downs will seriously promote aging and damage health, which is worse than being fat all the time.
02. Is it harmful?
Yes, not eating staple food may bring many health risks.
If you don't eat staple food, eating high-protein and high-fat food (such as meat) will easily lead to electrolyte disorder, fatigue, arrhythmia, gout, osteoporosis, renal insufficiency, etc.
If you don't eat staple food, don't eat much meat, and only eat some vegetables, it will inevitably lead to the lack of protein, vitamins and minerals.
In addition to these manifestations, not eating staple food may also lead to:
The skin becomes rough, loose and dull;
Hair is dry or greasy and falls off more and more;
Memory loss, insomnia, eccentric temper, bad temper;
Ketosis occurs because of low carbohydrate, and the breath smells like rotten apples;
Women may suffer from anemia, amenorrhea and even ovarian atrophy. ...
Do you still want to try such an unhappy, unhappy and unattractive way to lose weight?
How much is the staple food?
Although you can't eat staple food completely, you can really eat less during weight loss.
According to the data in the Reference Intake of Dietary Nutrients for China Residents, each person should consume at least carbohydrate 1.20g per day, which is equivalent to about three grains (one or two grains is equivalent to half a bowl of rice). If you are a woman with less exercise, you can eat according to this minimum standard during weight loss.
If you eat less staple food, you will feel hungry. What should I do?
Then there is the choice of ingredients.
Replacing a part of white rice flour with starch beans can greatly improve satiety, so that people will not feel hungry for hours after meals.
For example, if you drink a big bowl of white rice porridge, you will be hungry in less than 2 hours; Drinking the same big bowl of red bean oatmeal can last for 4 hours without being hungry. And from a nutritional point of view, the staple food made of these beans and coarse grains, such as vitamin B 1, B2, potassium, magnesium and other nutrients, are several times that of white rice!
Top staple food list
Aji lose weight staple food
Red beans, kidney beans, dried peas, dried broad beans, mung beans, chickpeas and other starch-rich beans.
Their satiety is particularly strong, their digestion speed is particularly slow, and their blood sugar rises gently.
What's more, beans mainly cook porridge and soup. If there is no sugar, it is hard to eat too much. Because of their high protein content, it is very ideal to use them to partially replace food during weight loss.
B Ji lose weight staple food
Coarse grains such as oats, buckwheat, naked oats, wheat grains, barley grains, black rice and millet.
Among them, oats and naked oats are the best choices. Their satiety is much higher than that of white rice and flour, and their vitamin and mineral content is several times that of polished rice.
However, don't be superstitious about whole wheat bread and whole wheat steamed bread on the market. Most of them are "fake", and there is very little whole wheat flour, even only a few pieces of bran, which can't lose weight.
C Ji lose weight staple food
Potato, sweet potato, yam, taro, lotus root, tender broad bean, tender pea and other starch-containing potatoes or vegetables.
They are characterized by a strong sense of fullness. At the same starch content, they contain more vitamins and potassium than white rice and flour, and vitamin C that is not found in cereals.
When eating these staple foods, you can't add oil and salt when cooking. You must cook them with original flavor instead of rice noodles to lose weight.
If it is used as a dish or snack (such as French fries), it can only gain weight.
Eat less staple food.
White steamed bread, white rice, white rice porridge, white flour jiaozi, white bread, rice cakes, glutinous rice balls, rice noodles, etc.
They have low satiety, few vitamins, and their blood sugar rises too fast after meals, which is not conducive to controlling appetite, but may make you fatter and fatter.
So rice steamed bread is really not a good choice to lose weight.
Staple food to be avoided
All kinds of sweet bread, biscuits, desserts, pies, puffed food, egg rolls, etc. , as well as sesame cakes, fried dough sticks, oil cakes, hemp balls, fried cakes and so on. Use oil.
Not only high in calories, but also low in vitamins and minerals. Adding oil, salt and sugar will make you eat more.
Eat well before you can lose weight!