G.E.M., who is known as the "Queen of Iron Lung", not only appeared as a singer, but also recently played YouTube and opened the "Gem G.E.M." channel to shoot VLOG to share her daily life with fans. Recently, she even disclosed her lazy breakfast "Coffee Soymilk+Egg Oatmeal+1 banana" in the film, which made netizens call the goddess thin. Sure enough, there is a reason.
A few days ago, many print media also reported the secret of G.E.M.'s meat dumping, that is, using oats instead of rice as the staple food, reducing salt intake, drinking more water, taking vegetables as the staple food, and turning starch and meat into side dishes, which lost 7 kilograms in 1. However, does this diet really help to lose weight? Let's listen to what the professional nutritionist has to say!
Oats are the key to the success of G.E.M.'s diet? The nutritionist will analyze it for you.
Nutritionist Zhao said that before discussing whether to suggest that people who need to lose weight should completely replace white rice with oats as the staple food, we should first appreciate our eating habits, reduce salt intake, drink more water, turn vegetables into staple food, and turn starch and meat into side dishes.
In fact, these principles are healthy eating habits advocated for a long time. As long as it can be maintained for a long time, it can effectively prevent edema and maintain the normal metabolism of body functions, which can be regarded as the key to determining whether people can lose weight successfully!
Replacing white rice with oats for three meals helps to lose weight? Nutritionist: I'm afraid this reason will be disappointing.
How about using oats instead of rice as the staple food? Nutritionist Zhao explained that from a nutritional point of view, oats are rich in β -glucose and dietary fiber. Proper consumption can really promote intestinal peristalsis, help lower cholesterol, stabilize blood sugar, prevent blood sugar from soaring rapidly after meals, and improve satiety.
However, it is also mentioned that from the point of view that slimming is a lifelong ambition and can be adhered to for a long time, people may be disappointed if they want to use oats instead of white rice for a long time to achieve the purpose of losing weight. There are two reasons:
The reason is that 1/ oats have high sugar content.
According to the analysis of "Survey on Changes of National Nutrition and Health Status in 20 13-20 16" published by the national health administrative department, more than 50% people eat too much whole grains (sugar) and beans, fish, eggs and meat, but 80% adults such as vegetables, nuts, oils and dairy products can't eat it every day.
Therefore, people don't want to change the food source of whole grains, but want to lose weight successfully. How to moderately reduce the intake of dietary sugar and implement a hypoglycemic diet is a more suitable hypoglycemic way for modern people. The key to success is to calculate the sugar content of food (carbohydrate) and reduce the intake of sugary food!
Although the dietary fiber content of oats is high, the sugar content of oats is 59.4 grams, even higher than that of polished rice (40.4 grams). Therefore, even if oats are rich in dietary fiber, they are still starch and cannot be eaten endlessly. In particular, those who adopt a reducing sugar diet will eat less if oats are used instead of white rice.
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Reason 2/ Oats lack flavor and taste and are difficult to last.
The second reason is that oats lack flavor and taste. If you don't have enough perseverance, you will be tired and scared for three meals a day. Moreover, if people carefully observe the life dynamics in G.E.M., they will find that G.E.M. does not completely replace white rice with oats for three meals a day, but also uses foods such as noodles. Plus, after work and leisure, I will eat something outside.
Nutritionist Zhao added that in her many years of outpatient experience, she also found that "bad taste", "poor taste" and "lack of variability" are the key reasons for the unsustainable and failed weight loss process. In addition, no matter how good the ingredients are, everyone should have a concept that there is no absolutely single food in daily life that can bring health.
She mentioned that she had treated 65,438+0 students in the past. She said that before coming to the nutrition clinic for consultation, because she thought oats were healthy, she used oats instead of rice to lose weight every day. Although she persisted for more than 1 week, she was tired of eating almost the same food every day. The whole person was super irritable and unstable, and finally the road to losing weight ended in failure. Fortunately, under the analysis of nutritionists, I learned to understand my health status and preferences, and finally succeeded in losing weight after choosing a weight-losing method that suits me.
Therefore, nutritionist Zhao stressed that people don't have to insist on eating only oats for three meals. They might as well try to choose oats as the staple food for one meal a day, and replace the other two meals with sweet potatoes, pumpkins, edamame, even Flammulina velutipes and corn shoots, or replace the recently rammed quinoa, cauliflower rice and tofu rice. This is a good choice, which conforms to the elements of reducing blood sugar, satisfying taste buds and supplementing various nutrients, and the diet is full of variability.
How to eat a healthy and balanced breakfast? Nutritionists suggest eating out, which is more convenient.
As for the unique healthy breakfast prepared by G.E.M. for lazy people on YouTube channel, is it feasible to share "coffee, soy milk, egg and oatmeal+1 banana"? Nutritionist Zhao said that in general, this breakfast collocation method is a fairly balanced combination. In particular, black coffee with soy milk (or soy milk) is also a very recommended drink, but it would be more perfect if you could occasionally replace bananas with vegetable and fruit salad and add a handful of all-round nuts.
In addition, nutritionist Zhao also shared the following breakfast combination recipes for busy office workers with slimming needs, which can be easily bought in convenience stores and eaten healthily and evenly:
■ Black coffee+sugar-free soybean milk 1/2 cups.
■ Tea eggs 1.
■ Palm sweet potato 1.
■ Comprehensive vegetable salad 1 box.
■ 1 comprehensive nuts.
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Dietitians have successfully lost weight in public, meeting physical and mental needs and enhancing endurance.
Finally, Ye Zhao, a nutritionist, reminded people that in order to lose weight successfully, it is important not only to work hard on diet, but also to cooperate with moderate exercise, and at the same time learn to keep a happy mood, so that they can have the motivation to move forward and continue a healthy diet and lifestyle.
Most importantly, friends who need to lose weight should not only avoid eating moderately, but also give themselves some flexible space occasionally during the long process of losing weight. Setting a slimming "food day" for them to eat everything every day is the key to satisfy their appetite and physical and mental needs, effectively change their metabolic mechanism and improve their endurance!
China Health Network authorized to reprint the original source G.E.M. opened a lazy breakfast, relying on oats instead of white rice to throw 7 pounds a year? Nutritionists say ...