During weight loss, you can choose a staple food with low calorie and high satiety instead of refined carbohydrates.

First, recommended food: pure oatmeal 100g/338kcal, rich in dietary fiber and vitamins, with high nutritional value.

Not recommended: fruit cereal 500kcal/ 100g. Although it tastes good, it has high sugar content and high glycemic index.

Second, recommended food: miscellaneous grains rice110kcal/100g, with high nutritional value and stronger satiety.

It is suggested to eat less: white rice 1 16 calories/100g, with high glycemic index and single nutrition.

Third, recommended food: buckwheat noodles 102kcal/ 100g, rich in dietary fiber and high in nutrition.

Not recommended: dried noodles 353kcal/ 100g, with high starch content and single nutrition.

Recommended food: vegetable steamed stuffed bun 140kcal/ 100g, rich in dietary fiber and trace elements.

Not recommended: white steamed bread 223kcal/ 100g, with high glycemic index and easy to gain weight.