The best staple food choice is to add one third of coarse grains to rice, such as brown rice, coix seed, black rice, corn, millet and so on. Because the sugar index of white rice is somewhat high and the nutritional index is somewhat low, adding some coarse grains is to balance the sugar index; The second is to increase satiety; The third is to increase the nutrition of food.
In addition to the staple food, side dishes are also very important. If you use shredded potatoes to cover rice, it will definitely not work. Potatoes are also starchy foods with high carbohydrate content, which is the same nutrient as rice.
The ideal side dish is a lean meat/fish/shrimp/egg, a green vegetable/vegetable or a vegetarian dish, which is cooked with less oil, salt and sugar.
A variety of foods is conducive to balancing the overall glycemic index, and it is also more conducive to comprehensive absorption of nutrients. Don't eat too much when eating, and try to slow down.
Eating about 300 grams of rice a day is more conducive to weight loss, and at the same time, it is necessary to have a large and balanced diet, so as to achieve the goal of healthy weight loss. Staple food provides energy sources during weight loss, and not eating staple food will make you lack energy. Therefore, the amount of staple food during weight loss should be reduced appropriately, rather than not eating it.
Reduce intake and increase consumption during weight loss. The staple food can be matched with coarse and fine, which plays a complementary role. Coarse grains are rich in vitamins, especially B vitamins, which can promote fat burning and increase fat metabolism.
In addition to rice, high-quality protein, fruits and vegetables, these foods should also be ingested, so as to achieve balanced nutrition and healthy fat reduction.
How to lose weight healthily: (for example)
Breakfast: an egg+a cucumber+a cup of oatmeal.
Lunch; A vegetable+a chicken breast+a small bowl of brown rice.
Dinner: a bowl of vegetable soup +2 pieces of tofu+a piece of miscellaneous grains steamed bread.
In addition to this diet, exercise assistance is also necessary. Exercise assistance can help you metabolize burning fat and play a role in building muscle and shaping. You can do sports such as brisk walking, jogging, skipping rope and swimming. Each exercise lasts for more than 40 minutes. If you don't have time, you can choose to take more than 6,000 steps for a walk or take the stairs to and from work.
200 grams, a smaller bowl, a small bowl, a larger bowl, and a half bowl. It is best to eat rice in the morning and at noon, and eat some liquid food or fruit at night for better weight loss.