The staple food should be coarse grains and beans.
To lose weight healthily, we should only reduce oil, sweets and white rice, instead of rejecting all carbohydrate foods. Life needs neither less nor more nutrients, which can promote the decomposition of fat, maintain beautiful skin and enhance vitality. Reasonable choice of staple food can not only reduce the energy (calories) in a meal, but also increase the supply of nutrients, and will not bring hunger. Only by adopting such a staple food strategy can it be beneficial, slim and beautiful. During weight loss, the intake of staple food really needs to be reduced appropriately, but it doesn't mean that you don't eat it at all. It is suggested that women who do less exercise should eat three grains a day during weight loss (1 two grains is equivalent to about half a bowl of rice).
If you eat the same amount of starch and the same amount of energy, the effect will be very different if you change the ingredients of the staple food into beans, coarse grains and potatoes. A series of studies show that replacing a part of white rice flour with beans can greatly improve satiety and make people not feel hungry for hours after eating. For example, if you drink a big bowl of white rice porridge, you will be hungry in less than two hours; Drinking the same big bowl of porridge cooked with red beans and oats can last for 4 hours without being hungry. Eating a100g white steamed bread made of white flour doesn't feel full at all; Eating a whole wheat steamed bread made of 80 grams of whole wheat flour will make you feel more full than eating a white steamed bread made of 100 grams of flour. From the nutritional point of view, the staple food made of these beans and coarse grains contains vitamins B, B, potassium, magnesium and other nutrients. According to the same starch content, it is several times that of white rice.