Foods rich in fiber are often low in fat and added sugar, which can prevent weight gain and promote weight loss. In addition, fiber absorbs water from digestive juice and expands, resulting in satiety, delaying hunger and reducing food intake. In particular, soluble fiber can also be used to control appetite.

Therefore, in the choice of staple food, we should avoid completely eating refined white rice flour and eat more whole grain foods rich in fiber, such as brown rice, wheat, corn, oats, rye and barley.

Carbohydrates in food are digested and decomposed into monosaccharides after entering the body, and then enter the blood circulation to affect blood sugar levels. When blood sugar rises, the body produces insulin to help sugar transfer from blood to cells and convert excess sugar into fat.

B vitamins mainly participate in various enzyme systems in the form of coenzyme or auxiliary groups, and play an important role in energy metabolism. If you can't lose weight, it is probably a lack of B vitamins!

Although the demand for B vitamins is small, it is related to the overall health of the body!

Once lacking, in addition to superficial symptoms, it will also affect the general state, which is the root of a series of disease problems.

Today we mainly talk about: vitamin B1&; vitamin B2

Their recommended intake, food sources and distribution ratio in various foods are basically the same, and they are two accompanying vitamins.

Teacher Zhang Yuping, Ph.D. of China Agricultural University and technical director of food safety experience, said that although some dieters seldom eat staple food, they may use bread, nuts and vegetable salad instead of staple food, nuts, salad dressing and bread all contain invisible salt and oil. Excessive oil intake can not reduce energy, which is not conducive to weight loss. Excessive salt intake will not only stimulate appetite, eat more, but also lead to edema. Eating too much salt and sodium will increase the excretion of calcium in urine and may lead to osteoporosis. Therefore, dieters should not only reduce carbohydrates, but also pay attention to reducing the intake of oil and invisible salt.

Therefore, you can't lose weight without eating staple food. Maybe it's because of brother invisible oil and invisible salt! Of course, if you want to lose weight, it is useless to diet alone, but also pay attention to exercise.