1. Prolong the feeling of satiety.

Whole grains retain more dietary fiber and are not easy to digest quickly. Therefore, they stay in the stomach for a longer time after eating and are less likely to be hungry, so the weight loss process will not be too painful;

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2. Promote intestinal peristalsis and improve constipation.

Insufficient dietary fiber intake during the weight loss process will lead to reduced defecation. Whole grains can effectively improve this situation. Note that when you consume a lot of dietary fiber, you should also pay attention to replenishing water.

3. Maintain stable blood sugar.

Simple and easy-to-digest carbohydrates will quickly decompose into sugar after entering the body, causing blood sugar to rise rapidly, which in turn stimulates the body to secrete a large amount of insulin to remove excess sugar. If a person's blood sugar always rises and falls rapidly, it will affect the secretion of insulin and easily induce diabetes and obesity. However, most whole grains are complex carbohydrates with relatively low GI. After eating, they increase blood sugar slowly and can easily stabilize blood sugar.

4. Considering the taste relationship, the taste of whole grains is not as good as that of fine grains, which may reduce the total intake and thus reduce calorie intake.

5. Among the vitamins in whole grains, B vitamins are the majority.

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1. Eat whole grains and drink more water in time. Grain The fiber needs to be backed by sufficient water to ensure the normal work of the intestines. Generally speaking, if you eat twice as much fiber, you should drink twice as much water.

2. Eating whole grains gradually and suddenly increasing or decreasing the intake of whole grains will cause intestinal reactions. For people who usually eat mainly meat, in order to help the intestinal tract adapt, when increasing the intake of whole grains, they should do it step by step and not act too hastily.

3. Eat whole grains with meat and vegetables. When we make food every day, in addition to taking into account taste preferences, we should also consider the combination of meat and vegetables to balance the diet. The daily intake of whole grains is 30 to 60 grams, but it should be adjusted appropriately according to personal circumstances.