First, brown rice

1, weight loss effect

As a kind of green food, brown rice has a good effect on obesity and gastrointestinal dysfunction, and can improve physical fitness and metabolism. Using brown rice instead of white rice, human blood sugar rises slowly, blood sugar is not easy to rise, and cell absorption is reduced, which can achieve the effect of losing weight.

2. Suggestions

Brown rice can replace the staple food of white rice or noodles to a certain extent, so you must eat enough carbohydrates during weight loss, otherwise your body will be affected.

Second, oats

1, weight loss effect

Characteristics of high-protein and low-calorie oatmeal: At the same time, oatmeal is rich in soluble and insoluble crude fiber, which can absorb a lot of cholesterol in human body and excrete it. Moreover, because of the high viscosity soluble fiber in oatmeal, it can slow down the digestion time of the stomach, and using oatmeal instead of white rice makes people feel full. So many people will feel that they are not hungry for a long time after eating oatmeal, which is completely different from what they used to feel. If you eat less fat, you will naturally lose weight.

2. Suggestions

Oats can also replace excellent staple food, so pay attention to the thickness when eating. It can be mixed with milk and bananas to make milk oatmeal banana porridge.

Third, coix seed

1, weight loss effect

Coix seed has high fiber content and high potassium content, which can eliminate edema to some extent. In addition, it is also rich in magnesium, which is a must-have for obese people with edema. Drinking barley porridge instead of eating can keep skin shiny and delicate, eliminate acne and spots, and improve skin color.

2. Suggestions

Coix seed can be cooked with red beans to eliminate edema when losing weight, and can replace the staple food dinner of noodles and rice.

Fourth, Xiaomi

1. Millet is a common grain, which is often used to cook porridge. Its potassium, phosphorus and magnesium content is high, and its sodium content is extremely low. When losing weight, it can be eaten as coarse grains with flour and rice, which can replace the flour and rice of rice. In fact, millet is also a coarse grain, rich in dietary fiber, low in calories, and easy to feel full when eaten. Suggest eating more. Women can not only keep their figure, but also keep their skin smooth.

2. Suggestions

Millet can be added with jujube, red bean, sweet potato, lotus seed, lily, etc. Make different flavors of nutrition porridge. Millet porridge can replace eating to some extent.

Verb (abbreviation of verb) corn

1. Corn contains more crude fiber, which is 4 ~ 10 times higher than polished rice and refined flour. What supplementary nutrition do you eat without eating? Corn is a good food. It contains a lot of magnesium, which can strengthen the peristalsis of intestinal wall and promote the elimination of waste in the body. It is rich in calcium, phosphorus, selenium, lecithin and vitamin E, all of which can reduce serum cholesterol. At the same time, when corn is ripe, tassels have diuretic effect, which is also a good helper to lose weight.

2. Suggestions

During the period of losing weight, you can not eat white rice at night, and use a corncob instead of the staple rice. Be careful not to eat too late and try to eat early. It is generally recommended to finish dinner before 6 o'clock during weight loss.

Six, sweet potato

1, sweet potato, commonly known as sweet potato, is a high-fiber and complex carbohydrate, rich in β-carotene, iron and vitamins C and E, which are all factors that make sweet potato an excellent carbohydrate source. What is the substitute for skipping meals to lose weight? Eating sweet potatoes in moderation during weight loss can replace eating.

2. Suggestions

Eating sweet potato is good for relaxing bowels, so we should pay attention to the right amount, because the edible part of sweet potato is much more than corn, and it will go up if you eat more calories.

Second, the dietary considerations for replacing rice

1, balanced nutrition

The three major energy ratios in diet are that carbohydrates provide 55%~60% of the total energy in the whole day, fat accounts for 25%~30% of the total energy, and protein accounts for 65,438+00% ~ 65,438+05%. In addition, the nutrition of some common foods should also be ingested, so as to ensure the normal operation of the body during weight loss and not affect health.

2, thick and thin collocation

Long-term single staple food intake will easily lead to nutritional imbalance and weakened digestive function. Experts suggest that about a quarter of coarse grains should be added to the staple food every day. However, the foods recommended above are basically coarse grains. Don't eat only coarse grains for a week without flour and rice (rice and white flour).

Step 3 eat rice noodles in moderation

Many people who lose weight think that eating carbohydrates will lead to obesity, so they tend to reduce their intake and often skip the staple food when eating. In fact, proper intake of carbohydrates will not lead to obesity. Eat foods that replace rice flour in moderation. Completely replacing rice flour may lead to the decline of physical function and immune level.

reference data

Staple food slimming-Baidu encyclopedia