The reason why people gain weight is mainly caused by intake exceeding consumption. The energy we consume every day is mainly provided by staple food, so it is necessary for people who lose weight to control the energy of staple food. However, it should be noted that excessive consumption of any kind of food will lead to obesity, and reducing the intake of staple food can not achieve the purpose of losing weight. Really healthy and effective weight loss should be reasonable diet control with proper exercise. Let's introduce the staple food that doesn't get fat until it's full.
1, millet porridge
Millet porridge is a unique northern porridge cooked with millet as the main ingredient. Millet porridge is also a kind of miscellaneous grains porridge, which has the characteristics of strong satiety and low glycemic index. Replacing refined staple food with millet gruel during weight loss can effectively reduce the intake of other foods, and the calorie per100g of millet gruel is only 45 calories, which is a good meal replacement choice for dieters.
2. Potatoes
Potato is a very common root vegetable, which is rich in carbohydrates, but its calorie is very low, and the calorie per100g of potato is only about 69 calories. Moreover, potatoes are rich in vitamin C and a lot of dietary fiber, which can increase satiety and reduce calorie intake during eating. However, during weight loss, it is recommended to steam potatoes or directly boil them in water, and do not choose too complicated cooking methods to avoid increasing calories. Moreover, the intake of other staple foods should be avoided during eating.
3. Purple potato
The calorie per100g of purple potato is only 70 calories. In the process of losing weight, purple potato is a very common staple food, which is rich in dietary fiber, but dietary fiber can not be absorbed by human intestine, but it can hinder the absorption of sugar and fat in intestine, and also has a good effect on blood sugar control. Therefore, not only people who lose weight can eat purple potato, but also people with high blood sugar can use purple potato instead of staple food.
4. Fresh corn
Corn is rich in dietary fiber and vitamins. Eating steamed corn during weight loss can promote intestinal peristalsis, prevent and improve constipation. And rich dietary fiber can increase satiety, so as to reduce fat intake. But to lose weight, we should not only eat corn for a long time, but also eat with other foods to avoid malnutrition and pellagra.
5. Black rice
Black rice is also a coarse grain, which is rich in minerals, vitamins and dietary fiber, and it also contains a lot of anthocyanins, which can effectively delay the appearance of fine lines and delay skin aging. In the process of losing weight, using black rice to metabolize white rice and noodles can control weight more effectively and avoid obesity caused by eating too much carbohydrates.