What is the best staple food for fat loss fitness? Is there any data?

Staple foods are different in every part of China, but at the end of the day, 99% of staple foods are made from cereals and potatoes, and staple foods provide more than 80% of the energy in rural areas and more than 50% in urban areas (some do not eat staple foods at every meal). Therefore, if you want to lose fat, then it is definitely the easiest way to start with staple foods.

The caloric profile of cereal staples.

Let's take a few of the most common cereal staple food calories: somen noodles (346 kcal 100g); steamed bread (254 kcal 100g); Dragon beard noodles (356 kcal 100g); Ramen (173 kcal 100g), rice (116 kcal 100g), etc. From the data can be concluded:

Cereals, as a staple food, basically reach more than 100 calories and 100g.

Calorie profile of potato staples.

First of all, potatoes include sweet potatoes, potatoes, cassava, taro potatoes, etc., and their calorie status: sweet potatoes (86 kcal 100g); potatoes (81 kcal 100g); Cassava (98 kcal 100g); Taro potato (79 kcal 100g) and so on. From the data, it can be concluded that:

The calories of potatoes are generally less than 100 kcal and 100g. However, only sweet potatoes are regarded as the most widespread staple food in China. Therefore, changing the staple food to sweet potatoes is needed by many people who are fit.

Sweet potato - Lingshan small sweet potato.

As a big country of food, even if you can't wronged yourself. Therefore, I recommend Lingshan small sweet potato to everyone, it is one of the most advanced poverty alleviation projects in Jiangxi, the taste is sweeter than ordinary sweet potatoes, and the taste of boiled sweet potatoes is also softer and glutinous. **It is also very close to the people, and it is more satisfying than cereals!

Therefore, we can conclude from the above data: Lingshan small sweet potatoes as a staple food can reduce fat!

Eat more vegetarian food. It's better, the vegetarian diet is healthy and **, and it won't be three highs. Dinner can be eaten sparingly or without it. Eat well for breakfast and lunch, and insist on exercising, so that it is easy**. Milk, yogurt, eggs, soy products, vegetables, fruits.

I think it's better to be vegetarian, vegetarian and healthy and, not three highs. Dinner can be eaten sparingly or without it. Eat well for breakfast and lunch, and insist on exercising, so that it is easy**.

Milk, yogurt, eggs, soy products, vegetables, fruits, dried fruits... Rich in nutrients...

I have always kept a vegetarian diet of about 100 pounds, no**, and I am in good health.

Now many celebrities are vegetarians and keep in good shape.

This is calculated based on your own metabolic level, the number of calories you need to eat per meal per day.

The main food should be to eat some hash browns, a few years old, or you can choose to eat oats, etc. And you can also eat some chicken breast, or eat some coarse grains in the usual Tongbi Pai Ke Bureau.

At this time, you can choose some relatively low-fat foods, such as Kezi Xiaolu to choose to eat red jujube potatoes, and then you can also choose to eat pumpkin or purple potatoes, and then you can choose to eat some brown rice or multigrains.

The main food can be sweet potatoes, corn and bread. These foods are very low in calories, so they can be eaten as staple foods during the ** period.

**Staple Food Recommendation:

1.Oats: low sugar, high nutrition, high energy, low calorie, suitable for ** people.

2.Corn: rich in nutrients, enlarged narvein, can improve gastrointestinal peristalsis, and has a certain effect.

3.Purple Sweet Potato: Futan contains dietary cellulose, soft taste, strong satiety, and also contains proanthocyanidins and selenium, which can be eaten in different ways.

4.Potatoes: High in minerals and vitamins, they are lower in calories than other foods such as rice, making them suitable for dinner. It can be eaten by boiling potatoes, making hash browns or purple potatoes to imitate hand mud.

If you're **, it's important to choose the right type of staple food and ingredients. Here are some staple food options that can help you feel full as you lose weight while providing the energy and nutrients you need:

Whole grain staples: such as whole wheat bread, brown rice, oats, buckwheat, etc. These staple foods are rich in complex carbohydrates, fiber, and protein, which help keep you feeling full for longer.

Sweet potatoes: Sweet potatoes are a low-calorie, high-fiber staple food rich in vitamin C, potassium, and other nutrients. Sweet potatoes can be used as an alternative to traditional white rice or potatoes to ensure adequate energy and nutrients.

Vegetables: It's rare to see that vegetables aren't a good one, but they can also be a good staple food choice. Greens, celery, broccoli, spinach, etc., all contain plenty of fiber and water to give a feeling of satiety.

Tofu eaten with vegetables can also increase protein and calcium intake.

Seafood: Fish and shrimp, which are high in protein and low in fat, are good staple food choices. For example, salmon and shrimp are rich in unsaturated fatty acids and proteins without adding excess calories.

Note that eating too much rice or bread-like staples can lead to excessive calorie and carbohydrate intake, which is not good for you. It's a good idea to use the right amount of staple food in every meal, while sticking to a variety of vegetables, fruits, and high-quality protein**. At the same time, it is also necessary to strengthen exercise and maintain good health.

<> "What Staple Food to Eat to Reduce Fat.

g white rice, 155kcal, gi=83 liters of glucose fast, 100 grams of three-color brown rice, 124kcal, gi=50 liters of glucose slow, the higher the dietary fiber content, the slower the glycemic rise.

Gram essence white flour, 287kcal, gi= fast glycemic rise, 100 grams of wheat noodles, 150kcal, gi = 52 liters of glycemic slow, the higher the dietary fiber content, the slower the glycemic rise.

grams of black corn, 180kcal, gi=80 liters of sugar fast, 100 grams of sweet corn, 107kcal, gi=55 liters of sugar slow sweet corn contains less starch and rises sugar more slowly.

g mashed potatoes, 113kcal, GI=76 liters of sugar fast, 100g roasted sweet potato, 90kcal, GI=54 liters of sugar slow, sweet potatoes lower, slower glycemic rise.

Grams of ripe socks are missing bananas, 115kcal, GI=69 liters of glycemia are fast, 100 grams of ordinary bananas, 93kcal, GI=52 liters of glycemic slow, the lower the ripeness, the slower the glycemic rise.

Grams of toast bread, 283kcalgi=88 liters of glycemic fast, 100g of whole wheat toast bread, 219kcal, gi=50 liters of glucose slow, the higher the dietary fiber content, the slower the glycemic rise.

Gram steamed bread, 233kcal, gi=88 liters of sugar is fast, 100 grams of vegetable buns, 160kcal, gi=60 liters of sugar is slow, and the filling is reduced to the glycemic rate of steamed bread.

grams of oat flour, 338kcal, gi=83 liters of sugar fast, 100 grams of oatmeal, 338kcal, gi=45 liters of sugar slowly, the more rich the texture, the slower the rise of sugar.

1. Corn is a kind of coarse grain, which can be used as a staple food, corn is very low in calories and has a certain effect, so it is most suitable to use corn as a staple food during the ** period. Corn is rich in plant cellulose, which can promote intestinal peristalsis, help discharge toxins and excess oil from the body, and corn is also very satiety, and low in calories, so you don't have to worry about gaining weight when you eat corn.

2 oats are also a very good food, oats are rich in nutritional value, but the calorie and sugar content are very low, and the sense of satiety is strong, regular consumption of oats can help lower the body's cholesterol. Oats belong to coarse grains, which are rich in fiber and make oats difficult to digest, so using oats as the staple food during the ** period can prolong the satiety time and reduce hunger.

3. Sweet potatoes are now basically not eaten as a staple food, but in fact, compared with ordinary rice, sweet potatoes are richer in vitamins and fiber, so replacing the staple food during the ** period with sweet potatoes can also provide the body with the nutrients it needs. However, the calories of sweet potatoes themselves are not very low, so it is best to control the amount of sweet potatoes to about 200 grams each time.

4. Barley is relatively easy to be digested and absorbed by the human body, and has a very good diuretic and edema effect, in addition, the calorie and fat content of barley is very low, and the feeling of satiety is strong, if you use barley as a staple food during the ** period, you can control the calorie intake very well. And the nutritional value of barley is very good, regular consumption of barley can nourish the body, but barley is cold, pregnant women and people with spleen and stomach deficiency are not suitable to eat.