The best staple food choice is to add one third of coarse grains to rice, such as brown rice, coix seed, black rice, corn and millet. Because the sugar index of white rice is somewhat high and the nutritional index is somewhat low, some coarse grains are added to balance the sugar index; The second is to increase satiety; The third is to increase the nutrition of food.
In addition to the staple food, side dishes are also very important. If rice is covered with shredded potatoes, it will definitely not work. Potatoes are also starchy foods with high carbohydrate content, which is the same as rice.
The ideal side dishes are lean meat/fish/shrimp/eggs, green vegetables/vegetables or vegetarian dishes, with less oil, less salt and less sugar.
A variety of foods are conducive to balancing the overall glycemic index and more conducive to the comprehensive absorption of nutrients. Don't eat too much when eating, try to be slow.
Eating about 300 grams of rice every day is more conducive to weight loss, and at the same time, it is necessary to eat a large and balanced diet, so as to achieve the goal of healthy weight loss. Staple food provides energy source during weight loss, and not eating staple food will make you lack energy. Therefore, the amount of staple food during weight loss should be reduced appropriately, rather than not eating.
Reduce intake and increase consumption during weight loss. The staple food can be matched with thick and thin to complement each other. Coarse grains are rich in vitamins, especially B vitamins, which can promote fat burning and increase fat metabolism.
In addition to rice, high-quality protein, fruits and vegetables, these foods should also be ingested to achieve balanced nutrition and healthy fat reduction.
How to lose weight healthily: (for example)
Breakfast: an egg+a cucumber+a cup of oatmeal.
Lunch; A vegetable+a chicken breast+a small bowl of brown rice.
Dinner: a bowl of vegetable soup +2 pieces of tofu+a piece of miscellaneous grains steamed bread.
In addition to this diet, exercise assistance is also necessary. Exercise assistance can help you metabolize burning fat and play a role in strengthening muscles and shaping. You can do brisk walking, jogging, skipping rope, swimming and other sports. Each exercise lasts more than 40 minutes. If you don't have time, you can choose to take more than 6,000 steps for a walk or take the stairs to work.
200 grams, small bowl, small bowl, big bowl, half bowl. It is best to eat rice in the morning and at noon, and eat some liquid food or fruit at night, which is better for losing weight.