What to use instead of staple food to lose weight will not cause hypoglycemia. Generally speaking, the starch content in rice is relatively high, so many people who lose weight will choose not to eat rice. But do you think that only rice and noodles are staple foods? In fact, there are many substitutes! Let's take a look at what to use instead of staple food to lose weight without hypoglycemia and related information.
What can be used instead of staple food to lose weight without causing hypoglycemia? 1 The main way to lose weight is to reduce calorie intake and increase calorie consumption. The staple food is high in calories. You can eat some foods with high fiber, high protein, low sugar and low fat instead of staple foods, such as potatoes, coarse grains and some fruits and vegetables, but this is only a means to help you lose weight, and it is also necessary to maintain your health.
1. Potatoes: Common potatoes in life include sweet potato, purple potato and dried sweet potato, which are rich in dietary fiber and carotene, and a certain amount of high-quality protein, but the sugar content is relatively low, which can replace the staple food. Dietary fiber in potatoes can increase satiety, reduce the intake of other foods and help to lose weight;
2. Coarse grains: such as oats and corn. The calorie is relatively low, and it is easy to cause satiety after eating, and it is rich in dietary fiber, which has a laxative effect and has a certain effect on weight loss;
3. Fruits and vegetables: such as apples, bananas, cucumbers and lettuce. Fruits and vegetables contain more water and cellulose, which can accelerate the absorption of nutrients in food by the gastrointestinal tract, expel excess water from the body and promote the metabolism of the human body. You can eat more food instead of staple food. It should be noted that some fruits and vegetables are rich in sugar, such as grapes, durians and mangoes, which are not suitable for weight loss.
In addition, some high-protein foods such as eggs, chicken breast, yogurt and so on. It can also replace the staple food appropriately. However, it is not recommended to completely replace the staple food with these low-sugar foods, because people have a basic demand for energy every day, and long-term eating can not meet the basic demand, which may lead to hypoglycemia and other diseases, so it is recommended to lose weight scientifically and keep fit.
What to replace the staple food with to lose weight? Will not cause hypoglycemia. 2 1, oatmeal.
Oat has the characteristics of high protein and low carbohydrate, rich in soluble fiber and insoluble fiber, which can absorb a lot of cholesterol in human body and excrete it.
Moreover, oats contain soluble fiber with high viscosity, which can delay the emptying of stomach, increase satiety and control appetite. Occasionally use oatmeal instead of white rice as the staple food, which is beneficial to lose weight.
Step 2 cook sweet potatoes
According to the determination, the calorie per 100g sweet potato is 99 calories. With reference to 1 15 calories per100g of white rice, the calories of sweet potatoes are relatively low. In addition, the fat content of sweet potato is only 0.2g, which is 1/4 of that of rice.
Moreover, the cellulose in sweet potato can stimulate intestinal peristalsis and promote smooth excretion. Of course, sweet potatoes also belong to carbohydrates. If you eat sweet potatoes a day, you should deduct the corresponding staple food. For friends who lose weight. It is also a good way to lose weight by replacing the staple food with sweet potato once a day.
3. Mashed potatoes
Many people think that potatoes are starchy and easy to get fat. In fact, the starch in potatoes is mostly resistant starch, which has the function of losing weight.
However, we should pay attention to the cooking method of potatoes, avoid frying them, cook them by cooking, and put less seasoning.
4. Black beans and brown rice
The outer tissue of brown rice has high nutritional value, which is not only slimming but also beautifying. Brown rice is rich in dietary fiber, which can accelerate intestinal peristalsis, feel full and promote cholesterol excretion.
Five foods to help you lose weight
1, dear
Drinking honey to lose weight is definitely exquisite. The water temperature of honey should not exceed 50 degrees Celsius, otherwise all the nutrients in honey will disappear. Brewing honey with 40 degrees warm water has a good weight loss effect, and forming the habit of drinking a cup of honey water in the morning can play a laxative role.
2. celery
A large celery contains about 4~5 calories, but it takes 5~8 calories to chew it and about 5 calories to enter the stomach.
3, white radish
White radish has the function of slimming thigh, which is the place where the human body stores energy and is easy to cause fat deposition. Therefore, if you want to thin your thighs, eat more white radish.
4. milk
Milk has a high nutritional value. Forming the habit of drinking milk in the morning can not only meet the calorie demand of breakfast, but also strengthen the body's absorption of calcium, which has obvious effect on weight loss. But in the choice of milk, it is best to choose skim milk.
5. tomatoes
Tomatoes are rich in dietary fiber, which can absorb excess fat in the intestine and expel oil and toxins. Eating a tomato before meals can effectively prevent fat from being absorbed by the intestines, so that you will never have a small belly again.
What to replace the staple food to lose weight will not cause hypoglycemia 3 TOP7, whole wheat bread.
Whole wheat bread is a kind of food suitable for losing weight. It is a coarse grain with low calorie and high dietary fiber content. The characteristic of whole wheat bread is that it is made of whole wheat instead of ordinary flour. Whole wheat bread contains more wheat bran than ordinary flour. Most of wheat bran is cellulose, which contains some minerals and vitamins, especially B vitamins. The human body not only does not absorb fiber, but also has a low glycemic index, which can also increase satiety and contribute to fitness.
Eating whole wheat bread is easier to feel full. Whole wheat bread contains a lot of fiber, which can absorb excess fat and cholesterol in the body. Whole wheat flour contains more protein, which can keep blood sugar level and prevent insulin from being too high or too low. Whole wheat bread also contains many minerals. For fitness people, whole wheat bread can help you lose weight.
When you choose whole wheat bread, you must pay attention to two standards: 1, "whole wheat flour" (non-wheat flour) ranks first in the ingredient list; 2, low oil and sugar-free.
Sixth place, quinoa
Quinoa is an alkaline food with comprehensive nutrition, which is complete in protein. The protein content of quinoa is as high as 16%-22%, which is equivalent to beef. It also contains all 9 essential amino acids necessary for human body. Warm reminder! The cholesterol content of quinoa is 0. Quinoa is a low-calorie and low-glycemic food.
Quinoa has the characteristics of low GI and low calorie. The rice, steamed bread, bread and noodles we usually eat are staple foods with high sugar content (high GI value). Quinoa is characterized by low sugar, low fat and low sugar. Digestion time is long, resulting in small blood sugar fluctuation. Compared with rice, it is not easy to accumulate fat. So people who lose weight and people with hypoglycemia can choose quinoa rice as their staple food.
The glycemic index of quinoa is far below the standard of hypoglycemia food (the value is 55), and the reference rice (steamed) 72 is the lowest among almost all staple foods in China. In contrast, the glycemic index of tartary buckwheat is about 4 1, that of oatmeal is actually 80, and that of refined white flour is 8 1.6.
Besides, quinoa tastes good. After cooking, it has a natural grain flavor, which is better than most other coarse grain staple foods and is most suitable for eating.
Fifth place, Qiao Mai noodles.
Buckwheat is a whole grain with low sugar content and high nutritional value, which is rich in dietary fiber.
The buckwheat foods we can buy, such as buckwheat noodles and buckwheat steamed bread, not only help to lower blood fat and blood sugar, but also control calorie intake, which is especially suitable for replacing staple food during weight loss. In weight loss, many people often want to eat pasta, and pasta is the best substitute for pasta!
Fourth place, corn
Anyone who loses weight knows that corn is a particularly good coarse grain. 100g corn contains 86 calories, which is much lower than sweet potato. Corn is rich in dietary fiber, which can promote intestinal digestion and absorption. Eating corn is also easier to feel full, which is more conducive to losing weight than eating rice and pasta.
In addition, corn also contains a lot of magnesium, which can strengthen the peristalsis of intestinal wall and promote the elimination of waste in the body, which is very beneficial to lose weight.
Corn is only ranked fourth because it lacks two essential amino acids and cannot completely replace the staple food. This is also a pity. There are many ways to eat corn, such as steaming, boiling and roasting. Try not to add too much seasoning.
TOP3, sweet potato/purple potato
Purple and sweet potatoes are low-calorie staple foods, which are delicious and easy to cook.
Sweet potato contains many nutrients that rice does not have, mainly various vitamins and minerals, of which potassium is four times that of rice, and sweet potato also contains a lot of carotene. 100g sweet potato contains 750mg carotene.
The GI value of sweet potato is 54, which belongs to low GI food and contains a lot of dietary fiber, resulting in small blood sugar fluctuation, slow digestion and long satiety.
Purple potato and sweet potato are coarse grains, which are suitable for eating during weight loss, but the weight loss effect of purple potato will be better. Because the quantity of calories and carbohydrates of purple sweet potato is lower than that of sweet potato, and the water content of purple sweet potato is lower than that of sweet potato, so it takes a long time to digest, so the glycemic index is low. In addition, there are anthocyanins and selenium in purple potato, which can achieve the effect of losing weight more effectively, so purple potato is more suitable for dieters.
These two staple foods also have the characteristics of convenient cooking. Whether it's steaming, boiling or baking, you don't need to worry about it. In some places, convenience stores and roadsides will also sell baked sweet potatoes, which is more suitable for lazy people.
Here is another secret of baking sweet potatoes in microwave oven for 3 minutes: choose a sweet potato, rinse it with clear water, put it directly in the microwave oven, simmer it for 3 minutes, turn it over and simmer it for 3 minutes.
Top 2, oats
More people eat oats for breakfast. After all, it is very convenient. It can be washed with water or milk. Oat is a low GI food with comprehensive nutrition and high protein content, which can increase satiety and reduce the intake of other foods.
For female friends, a cup of oatmeal and an egg for breakfast can completely support the whole breakfast. Full of energy.
The content of 100g oats is about 377 calories, which is generally about 30g once eaten.
But many oats sold in the market are not suitable for losing weight. When choosing, be sure to choose products with only one ingredient in the ingredient list.
TOP 1, potato
Potatoes have always been the staple food strongly recommended by nutritionists, who stubbornly believe that they should be ranked first.
Potato is a staple food with low calorie and low fat. After a series of processing and cooking, the calories of shredded potatoes increased slightly, but it didn't have much effect on weight loss. Carbohydrate and protein in potatoes can meet the human body's demand for energy, and their amino acid composition is close to that of human body, so they are easy to be used by human body, with strong satiety and more dietary fiber, which is helpful to lose weight.