The GI index of this staple food is in the low and middle range, and oats are rich in dietary fiber and β-glucan, which can make people feel full after eating, promote gastrointestinal peristalsis, delay the rise of blood sugar, and help to control weight.

Remind the instant oatmeal with sugar to reduce its function.

(2) Rice and flour food made of various miscellaneous grains ① Small steamed bread with miscellaneous grains (oats, buckwheat, brown rice, black rice, adzuki bean, wheat, etc.) ② Two or three rice (brown rice, white rice; Brown rice, oats, white rice; (3) miscellaneous grains rice (brown rice, oats, white rice, red beans, pea rice)

This kind of staple food is mixed, the energy is relatively lower, but it will greatly increase the content of dietary fiber, so it is helpful to lose weight.

Remind that the consumption should not be too large.

(3) Potato and taro staple foods ① Steamed potatoes and sweet potatoes ② Steamed yam and taro.

As a staple food, potatoes and taro are much lower in sugar content and energy than other cereals, and contain vitamin C that other cereals do not have, and also contain dietary fiber, which is conducive to weight loss.

Remind not to eat too much, pay attention to cooking methods and avoid frying.

(4) Corn and soybean (fresh)

This kind of food can be eaten as a staple food for people who lose weight, with low energy and sugar content, and rich in dietary fiber, which is a very good staple food for losing weight.

Remind that sweet corn (low energy) is more suitable for weight loss than waxy corn.

(5) Vegetable cake

Vegetable cake can be vegetable+wheat flour or vegetable+miscellaneous grains flour, with relatively low energy and rich dietary fiber, which is beneficial to weight loss.

Which kinds of meat are suitable for people who lose weight? First, seafood, fish (in descending order of energy and fat) ① Clam ② Lobster ③ Crab ④ Crucian carp.

This kind of meat is low in energy and fat, and rich in protein, which is suitable for people who lose weight.

Second, livestock and poultry meat ① beef ② chicken breast ③ chicken.

Which fast food is suitable for people who lose weight? Among the fast food, the healthier and lower-energy foods are: quick-frozen dumplings, instant oatmeal (oatmeal with a single ingredient), konjac powder and so on, which are all good weight-loss foods.