1, how to eat black rice to lose weight
Since ancient times, black rice has been regarded as a nourishing health product. The color of black rice is different from other rice, mainly because its outer cortex contains anthocyanins, which has a strong anti-aging effect. In addition to anti-aging, black rice also has the function of losing weight:
B vitamins:
The vitamin B content of black rice is about 4 times that of ordinary rice. B 1, B2, B6 and B 12 in vitamin B group can promote the metabolism of fat, protein and sugar, and have the functions of burning fat and avoiding fat accumulation.
Rich in potassium:
The content of potassium in black rice is 4.4 times that of ordinary rice. Potassium can absorb excess salt in the body and maintain the balance of water in the body. It is very helpful to the human body and eliminates edema and edema.
Dietary fiber:
The dietary fiber content in black rice is very rich. Dietary fiber can promote intestinal peristalsis, increase satiety, suppress appetite and help you lose weight.
Recommended way to eat black rice to lose weight:
Black rice diet meal
Black rice doesn't need to be the only food to lose weight. You just need to change the staple food from white rice to black rice, reduce the quantity by half, and eat three meals normally. Of course, greasy food and snacks are basically inedible.
In order to preserve more nutrition, black rice is often not as refined as white rice, and is mostly eaten directly in the form of "brown rice" after hulling. This thick black rice is best for porridge, not for rice. When cooking porridge, in order to make it soft quickly, it is best to soak it in advance so that it can fully absorb water. Soak in the water for one day and one night in summer and two days and one night in winter. Then cook it in a pressure cooker and you can eat it in about 20 minutes. In order to prevent the pigment contained in black rice from dissolving in water during soaking, it can be washed gently with cold water before soaking, and it is not suitable for rubbing; The water used for soaking rice should be boiled with rice and cannot be discarded to preserve its nutrients.
If black rice is cooked, the ratio of black rice to water is 1: 2.5. When cooking, you should cook with strong fire first. It's best to open the lid and let the rice roll freely, otherwise there will be purple-black water overflowing everywhere. After the water does not overflow, turn to low heat and simmer for about 20 to 30 minutes.
1, 400 grams of black rice.
2. Wash the black rice several times with clear water, so that the black rice tea brewed in the future will be clear and free of impurities.
3, washed black rice, be sure to control the moisture.
4. Add the washed black rice and fry for 5 minutes on high fire to allow the water to fully evaporate.
5. Turn to low heat and fry slowly until the black rice cracks, revealing the white rice heart. This process takes about 15~20 minutes.
6. Finally, put the fried black rice in a sealed box for storage. .
Fried black rice can smell attractive fragrance. Every time you brew, remember to use 40 grams of black rice, add 500 grams of boiling water, brew and stew for 10 minute, and you can drink delicious black rice tea.
Efficacy: Drinking black rice tea regularly can resist the formation of carcinogens, promote blood circulation and improve metabolism. Especially for female friends, drinking some black rice tea can also get the effect of clearing away heat and toxic materials, strengthening the spleen and losing weight.
Three characteristics of black rice to lose weight:
1, black rice is brown rice with rough taste. Studies have found that starchy foods with rough taste are more likely to feel full, less likely to overeat, and less likely to be hungry when eating the same amount.
2. Black rice is rich in dietary fiber, and the digestion speed of starch is relatively slow, and the glycemic index is only 55 (white rice is 87). Therefore, eating black rice has a slow rise in blood sugar, which will not cause violent fluctuations in blood sugar like eating white rice, and insulin secretion is less, making it difficult to synthesize fat.
3. Black rice is rich in minerals and vitamins, and it is the staple food when losing weight. It is not easy to suffer from malnutrition and lack the motivation to lose weight. In addition, black rice is warm, especially black glutinous rice, which is not easy to get cold after eating.
Precautions:
1, black rice is different from black glutinous rice.
Black rice is also called black japonica rice, and some people call it "medicinal glutinous rice". Black rice has dark skin and delicate texture, which is slightly flatter than ordinary rice.
Black glutinous rice is rice with purple seed coat. Because of its waxy quality, it is also called blood glutinous rice. After the natural blood glutinous rice is soaked in warm water, because the red pigment in the seed coat is slowly dissolved by the aqueous solution, a purple-red aqueous solution will gradually appear, and the red color will become thicker and thicker as time goes by.
2./kloc-eating only black rice for 0/0 day is not worth promoting.
Generally speaking, people who insist on eating black rice can successfully lose several pounds in a month. However, in order to lose weight quickly, some people only eat black rice for three meals and lose weight in 10 days 10 kg and 8 kg. This method is not worth advocating. Although some people can lose weight successfully, more people will rebound soon.
And from a scientific point of view, no matter what kind of food, if you eat it every day, it is inevitable that your appetite will decrease day by day. No natural food can provide all the nutrients that the human body needs. Therefore, if you eat black rice porridge to lose weight, it is recommended to supplement a variety of vegetables, especially green leafy vegetables and orange vegetables, and do more outdoor activities. Just put less oil or make sesame oil salad when cooking, which will not increase the risk of getting fat. In addition, it is best to supplement compound nutritional pills such as calcium tablets. If you use this method for more than half a month, you need to add low-lipoprotein food.
Expert comments:
The so-called black rice diet means eating nothing except the food made of black rice, just like the apple diet requires eating only apples every day, which is a monotonous food diet. Eating only100g of black rice every day is a serious self-abuse. Not desirable.
The advantage of black rice as the only food to lose weight is obvious. It tastes good and acceptable after being cooked into porridge. Add a little shredded pickles and it tastes like a normal meal. Because more than 90% of porridge is water and its energy is very low, it is impossible to eat too much after drinking two bowls. At the same time, black rice belongs to brown rice, with high fiber and strong satiety. After eating black rice porridge, you are less likely to feel hungry than eating the same amount of white rice.
In terms of nutrients, black rice has many advantages. It contains a lot of carbohydrates, which is slightly lower in protein, but its quality is better than other cereals, and its fat is very low. However, rice embryo contains a small amount of essential fatty acids and vitamins E and B, besides B 12, there are quite a few trace elements such as potassium, magnesium and iron, which are much richer than white rice.
In addition, the black rice diet is not as fast as the protein diet, but it is relatively stable and not easy to rebound. The safety is also high, and there will be no uncomfortable reaction within two weeks.
However, no matter what kind of food, if you eat it every day and every meal, it will inevitably lead to a decrease in appetite. No natural food can provide all the nutrients the human body needs. Black rice does not contain vitamin C, vitamin B 12 and vitamin AD, so the calcium content is very insufficient. Therefore, if you eat black rice porridge to lose weight, it is recommended to supplement a variety of vegetables, especially green leafy vegetables and orange vegetables, and do more outdoor activities. Just put less oil or make sesame oil salad when cooking, which will not increase the risk of getting fat.
In addition, it is best to supplement compound nutritional pills such as calcium tablets. If you use this method for more than half a month, you need to add low-lipoprotein food.
User Experience
When I was fattest, I weighed 158 kg. I think black rice is delicious. You can lose weight if you keep eating it. I bought a lot at once, lost 20 Jin after eating for the first month, and then I was a little hard on myself. The next month, I just ate black rice (of course, I also ate some vitamins and drank some light salt water). I only 120 kg at once. I'm so happy. But I dare not relax, because I tried this weight once, but then I didn't pay attention to my diet and rebounded. So I'm going to eat black rice every ten days, and my weight is getting lighter every day. I'm only 98 Jin now. I didn't exercise much before eating black rice, but my friend told me that if I lost so much weight and didn't exercise, my skin would be loose, so now I will exercise at night and get stronger, so I look good.
2, honey water diet
The real meaning of losing weight is to control calorie intake first, and then consume excess calories in the body as soon as possible. Honey water diet will meet the first layer of weight loss requirements. Honey itself is low in calories and contains high-quality sugar, vitamins and minerals, which can burn human energy. As long as you add some honey to three meals a day, you can avoid the accumulation of fat in the human body.
For obese people, it is ideal to lose weight with honey water for three days and implement it regularly once a month. If you are overweight and want to lose weight 10-20 kg, do it twice a month, at least 6-7 kg lighter. Specific practices are as follows:
The first day of honey water diet: empty the stomach and discharge the stool.
Ingredients: honey, rose, green tea. Matching: after getting up in the morning, mix a cup of honey water with 2 spoonfuls of honey and 200ml warm water for breakfast; For lunch, make honey green tea with green tea brewed for 3 minutes and 1 spoonful of honey. After drinking two cups, add 1 spoonful of pure honey. You can drink 2 spoonfuls of pure honey during tea time; For dinner, add 1 spoon of honey to the rose tea brewed for 5 minutes and drink two cups.
Effect: on the first day, adhering to the honey water diet to clear the intestines can effectively discharge the accumulated feces in the body, and the average drinker will have a strong sense of defecation in the afternoon or evening. If you really feel hungry, you can eat 1 spoon of honey to relieve it. Because a completely empty stomach will make people feel a little dizzy, but this situation will gradually disappear after eating honey.
Honey water diet the next day: deep detoxification, abdomen.
Ingredients: honey, black tea and green tea. Matching: drink a cup of warm honey green tea in the morning, also made of green tea brewed for 3 minutes and 1 spoon of honey; Lunch consists of 2 cups of honey black tea brewed for 2 minutes and 2 spoonfuls of honey. If you feel hungry, you can add 1 spoonful of pure honey. Afternoon tea for a cup of pure honey water; Dinner is also 2 cups of honey black tea, 1 spoon of pure honey.
Effect: By using honey water to lose weight, the stool in the body has been discharged on the first day, but there are still many toxins and garbage attached to the intestinal mucosa. It is precisely because the stool is emptied that the next day's recipe can further achieve the effect of deep detoxification. On this day, you may feel that your stomach has been growling and the number of defecation is increasing, but most of the feces are dark brown, which is malicious in your body.
The third day of honey water diet: dilute renal toxicity and accelerate metabolism.
Ingredients: honey, green tea, mint. Matching: drink a cup of warm pure honey water for breakfast in the morning; Choose 2 cups of honey black tea and 2 spoonfuls of pure honey for lunch; Afternoon tea 1 spoon of pure honey; Boil the water with a little mint for 3 minutes at dinner, then add 2 spoonfuls of honey after cooling, and drink 2 cups as a staple food; If you feel hungry before going to bed, you can eat 1 spoon of honey.
Effect: On the third day, you have basically adapted to the adjustment of honey water diet, and the toxins in your stomach are discharged. Therefore, this day is mainly to increase the number of urination, so that the toxins accumulated in the kidneys and glomeruli can be discharged clean. When the weight drops to the ideal range, it can be consolidated with one month 1 time or one and a half months 1 time.
Exercise is also indispensable.
Use honey water to lose weight, don't ignore the importance of exercise. Because the main function of honey water diet is to regulate the stomach, clean the intestines and detoxify, exercise is the best way to burn excess fat in the body. When you increase the amount of exercise, muscle activity needs calories, so the utilization rate of free fatty acids and glucose in the blood increases, and fat cells can't be replenished, but they have to spend, so they shrink and shrink. However, exercise to lose weight should be moderate, with a reasonable diet, otherwise it will consume muscle glycogen and do great harm to the body. During weight loss, aerobic exercise is recommended to burn fat, supplemented by anaerobic exercise to gain muscle, which can not only reduce fat well, but also help obese people shape and make their bodies more beautiful.
Having a healthy and slim figure has always been a dream of many people. Honey water diet is a way for many obese people to lose weight in order to realize their dreams, but many people fail to lose weight because they don't know enough about honey water diet. The above small series introduces the honey water diet in detail for everyone, hoping to help everyone achieve the goal of reducing fat and slimming.