In spring, many people plan to start losing weight. In terms of "keeping your mouth shut", "not eating staple food" seems to have become the secret. However, the hidden cost of doing so may be accelerating weight regain and even damaging health. How to eat during the weight loss period to balance nutrition and effectiveness? The types of staple foods, intake, and dietary combinations are all carefully considered. On the dining tables of ordinary people, rice, noodles, etc. have always been the main characters. In recent years, there has been an increasing crackdown on staple foods due to their lack of nutrition, carbon and water bombs, and potential for weight gain. Some people reject staple foods mainly because they contain carbohydrates. Carbohydrates are one of the essential nutrients for the human body, mainly used for energy supply. More than half of the daily energy needed by adults comes from them. If the supply is insufficient, it may affect organ function. Professor Fan Zhihong from the School of Food Science and Nutritional Engineering at China Agricultural University stated that long-term intake of low-quality carbohydrates such as cakes, potato chips, and sweet drinks can accelerate obesity. The refined rice, Mantou and other staple foods contain a certain amount of protein, vitamins and minerals in addition to carbohydrates. Healthy weight loss is not about abandoning staple foods, but about ensuring comprehensive nutrient intake. Long term insufficient consumption of staple foods may lead to muscle loss, weakened immunity, menstrual disorders, and even depression, insomnia, and other problems. Not touching staple foods can indeed lead to weight loss in the short term, but once you resume eating, it may rebound to a larger weight and increase the risk of gallbladder disease, kidney stones, gastrointestinal diseases, osteoporosis, and other conditions. Fan Zhihong stated that staple foods that truly have weight loss effects have strong satiety and are classified into three "golden grades" based on their nutritional advantages. A-level: Mixed beans rich in starch such as adzuki beans, mung beans, and chickpeas have a relatively mild increase in blood sugar, which can prevent the problem of insufficient protein intake. B-class: Whole grains such as oats, oats, and millet have several times higher vitamin and mineral content than polished rice. C-grade: Potatoes, sweet potatoes, yams and other potatoes or vegetables with high potassium content and vitamin C, recommended cooking method of steaming and boiling. Mantou, white rice, white rice Congee, white flour dumplings, rice cakes and other staple foods have a rapid rise in blood sugar after meals, which is not conducive to appetite control. Sweet bread, sweet cookies, puffed foods, fried foods, etc. are best avoided. How to eat during the weight loss period to reduce hunger? The "Chinese Dietary Guidelines for Residents (2022)" suggest that adults should consume 50 to 150 grams of whole grains and mixed beans per day, accounting for about half of the staple food, and 50 to 100 grams of potatoes. The daily staple food (dry weight) for weight loss enthusiasts should not be less than 50 grams and should not exceed 225 grams at most. Research shows that the more diverse the types of breakfast foods, the more significant the weight loss effect. Losers should have a good breakfast. It is recommended to focus on liquid food, such as porridge, soybean milk, etc. The first choice is Congee with high nutritional density and a strong sense of satiety. Solid food should be limited; Vegetables should be mixed cold and blanched; Do not replace whole fruits with fruit juice; Eat enough protein foods such as milk, eggs, beef, etc. To alleviate hunger, it is recommended to ensure coarse fiber at every meal, eat some fruits or nuts between lunch and dinner, and drink some soup before meals. In addition, people who are accustomed to exercising at night are recommended to do it before meals. It should be reminded that during the weight loss period, do not let yourself be too hungry and make sure to have three meals. (New Society)