What should I use instead of staple food to lose weight?

What should I use instead of staple food to lose weight? Staple food is a very important part of our lives. If we do not eat staple food in a meal, , it is very likely to cause physical discomfort, such as making people feel hungry. The following is about what to use instead of staple food to lose weight. What can I use to replace staple food for weight loss? 1

What can I use to replace staple food for weight loss? 1. Oatmeal porridge. According to relevant studies, oatmeal is a very good high-protein and low-carbohydrate food. , which is rich in soluble fiber and insoluble fiber. Proper intake can absorb a large amount of cholesterol in the human body and excrete it from the body, which is very helpful for weight loss.

2. Sweet potatoes. Sweet potatoes are rich in fiber, which has a good stimulating effect on intestinal peristalsis, thereby effectively promoting smooth excretion. At the same time, sweet potatoes are a common carbohydrate, but friends who are trying to lose weight must pay attention to deducting the corresponding amount of staple food when eating sweet potatoes. It is recommended that sweet potatoes can be used instead of staple food in dieters' daily diet.

3. Mashed potatoes. In daily life, many people think that mashed potatoes are starchy foods and are more likely to cause obesity after ingestion. In fact, this is not the case. According to relevant studies, the starch in potatoes is an antioxidant. Sex starch, has weight loss effect. But for those who want to lose weight, they must pay attention to the cooking method of potatoes, avoid frying, cook them by steaming, and use less seasoning.

4. Corn, which is rich in dietary fiber and nutritious, can effectively increase satiety and achieve dietary balance. Therefore, it is also a very good choice for those who lose weight.

What can be used to replace staple food to lose weight? The above introduces you to several staple foods that you can eat during weight loss. You must pay attention to avoid the intake of foods with excessive sugar content, pay attention to keeping a light diet, and avoid excessive intake of salt. In daily life, you should also pay attention to exercise and drink more water to effectively promote the body's metabolism. Only by doing the above can you help achieve the goal of losing weight faster. What should I use instead of staple food to lose weight? 2

The main method of losing weight is to reduce caloric intake and increase caloric consumption. Staple food is relatively high in calories. You can eat some high-fiber, high-protein, and low-sugar foods. , low-fat foods can replace staple foods, such as potatoes, whole grains, some fruits and vegetables, etc., but this is only used as a means to assist weight loss, and maintaining good health should also be given priority.

1. Potatoes

Common potatoes in life include sweet potatoes, purple potatoes, white potatoes, etc., which are rich in dietary fiber and carotene, as well as a certain amount of high-quality protein. The sugar content is relatively low, so it can replace staple foods. The dietary fiber in potatoes can increase satiety, reduce the intake of other foods, and is beneficial to weight loss;

2. Whole grains, such as oats and corn, have relatively low calories. , it is easy to cause a feeling of satiety after eating, and is rich in dietary fiber, which has a laxative effect and has a certain effect on weight loss;

3. Fruits and vegetables

For example, apples and bananas , cucumbers, lettuce, etc. Fruits and vegetables contain a lot of water and fiber, which can accelerate the gastrointestinal tract's absorption of nutrients in food, discharge excess water from the body, and promote the body's metabolism. You can eat more of them instead of staple foods. It should be noted that some fruits and vegetables are rich in sugar, such as grapes, durian, mango, etc., which are not suitable for weight loss.

In addition, some high-protein foods such as eggs, chicken breasts, yogurt, etc. can also appropriately replace staple foods. However, it is not recommended to completely replace staple foods with these low-sugar foods, because people have a basic requirement for energy every day. Failure to meet the basic requirement for long-term eating may cause hypoglycemia and other diseases. Therefore, it is recommended to lose weight scientifically and maintain body shape and health.

When losing weight, there are two ways to consume staple food. One is to completely block food loss. It is called the total carbohydrate blockage method, which means that no intake of any food is allowed. Staple foods and anything that can be converted into carbohydrates and sugars.

There is also a method called intermittent staple food substitution. You can use some whole grains to replace refined staple foods such as oats, brown rice, cereals, corn and other bones to replace refined rice, refined flour and other staple foods, and consume them at each meal. The amount should not be more than one tael.

Or use potatoes, taro, sweet potatoes, yams and other starchy ingredients that can be slightly converted into carbohydrates to replace staple foods. However, no matter which method is used, it is recommended not to eat after 20 p.m. Include any staple food. What should I use to replace the staple food for weight loss? 3

During the weight loss period, you can choose oatmeal to replace the staple food. This is a very common food in life. It is not only rich in nutrients, but also easy to digest. A kind of food, according to relevant research, it can be found that oats are very helpful for weight loss, because such food contains a large amount of linoleic acid, and such effective substances have the advantages of high protein and low carbohydrates.

It is also rich in soluble fiber and insoluble fiber, which can absorb a large amount of cholesterol in people's bodies and effectively discharge it to the outside of the body. Oatmeal also contains soluble fiber with a relatively high viscosity. Fiber can delay the emptying of the stomach, enhance people's feeling of fullness, and also has the effect of controlling appetite. Oatmeal porridge is occasionally used to replace staple food, which is also very helpful for weight loss.

It is also very good to cook sweet potatoes as a substitute for staple food. According to relevant research, it can be found that one hundred grams of sweet potatoes contain 99 calories, and white rice contains one hundred grams of calories. There are 115 calories in it. The calories of sweet potatoes are lower than those of rice. And the fat contained in sweet potatoes is only 0.2 grams, which is a quarter of rice. And sweet potatoes contain Rich in nutrients

For example, vitamin B, vitamin A, vitamin C and fiber, etc., and contain a large amount of iron, potassium, copper and other trace elements. The reason why boiled sweet potatoes can help lose weight is Because it contains fiber, it has a very good stimulating effect on intestinal peristalsis and can better promote smooth excretion, and sweet potatoes are also a carbohydrate.

What should I use to replace staple food when losing weight? This problem has always attracted everyone's attention, because many people feel that if they don't eat staple food, they feel like they are missing something. But in fact, it is not difficult to solve this problem.

If you don’t want to eat staple food during the weight loss period, you can choose some other foods to replace the staple food, such as sweet potatoes or oatmeal, etc., which are common in daily life. Very common food, and a good choice to replace staple food.

Reducing caloric intake and increasing caloric expenditure are the main methods and ways to lose weight. Therefore, you can use some low-calorie foods to replace staple foods to reduce caloric intake and achieve the purpose of weight loss.

Foods that can replace staple foods for weight loss mainly include sweet potatoes, potatoes, yams, taro, pumpkins, lotus roots, etc. Although this kind of food also contains a certain amount of carbohydrates, which can generate heat in the body, it has a lot of water and is large in size, so the heat generated is much less than that of grain staple foods of the same volume.

In addition, you can eat more vegetables and fruits with less sugar to replace staple foods, such as cucumbers, radishes, winter melon, papaya, dragon fruit, star fruit, tomatoes, etc. These foods are large in size, low in calories, and rich in dietary fiber, making them easy to feel full. From a nutritional point of view, you can replace staple foods with some low-calorie foods, but you must never skip staple foods or fast. A balanced diet is required to ensure that the intake of nutrients meets health needs.