1, rice also has energy.
Generally, the amount of a bowl of rice is 100~ 120g, and the energy is also around 160 kcal ~ 180 kcal.
If rice is the staple food for three meals a day according to the diet of southerners, reducing the intake of staple food will almost reduce the energy by 480 to 540 calories. Almost equivalent to reducing basal metabolism 1/3.
2, don't eat staple food, will reduce the intake of protein.
Although protein in some staple foods is not high-quality protein, it is also an important source for human body to supplement protein because of its large intake.
Let's take energetic young women as an example. The energy requirement of energetic young women is 1800 calories, and the energy provided by carbohydrates in the diet should account for more than 50%.
So, according to the energy provided by 1g protein, the daily staple food intake of young women is 1800? 50%? 4=225, which is about 225g.
According to the average protein content of cereals 10%, 225g protein can also provide 22.5g ... which is almost half the recommended amount of adult women protein.
Most importantly, protein is a hydrophilic substance, and 1kg of protein in human body is combined with 2~3kg of water.
3. If you don't eat staple food, you will break down protein and even tissues.
What is an important function of carbohydrates? The function of saving protein? If you don't eat staple food, it is equivalent to excessive intake of protein. Protein is converted into glucose by gluconeogenesis.
Some of our internal organs and even our muscles contain a lot of protein with high water content. Take muscles for example, 70% is water.
Therefore, not eating staple food will not only reduce the inherent protein of human body, but also lose a lot of water.
Eating less and losing more is equivalent to not making money and spending a lot of money. Then how to lose weight is not obvious?
So not eating staple food actually violates our initial intention of losing weight. What we should lose is excess fat, not protein and water.
So how do you eat staple food when you lose weight?
Worried that too many refined staple foods will lead to peak blood sugar.
You can do this:
1, eat some coarse grains properly.
At least a part of coarse grains should replace refined rice flour in three meals a day, and the proportion of coarse grains should preferably reach 1/3 or 2/3.
Coarse grains not only have strong satiety and low glycemic index, but also are rich in dietary fiber and minerals.
2. Drink milk before meals
If there is really no coarse grains, you can eat a bag of milk before meals, which can reduce the postprandial blood sugar reaction and avoid the trouble of promoting fat synthesis because of high blood sugar after meals.
3. Moderate exercise after meals
You can stand properly after meals, or do some minor housework activities, such as sweeping the floor, wiping the table, tidying up the dishes and chopsticks, etc. It can not only help digestion and absorption, but also help reduce the peak blood sugar.