We all know that when carb water is strictly controlled, the fat and protein in the body will be energized, and the weight will fall quickly (part of it is the loss of muscle).
Staple food is the main source of carbs, so many friends do not eat staple foods to lose weight, which not only reduces the intake of micronutrients, but also tends to overeat carb-rich foods for a period of time.
However, the staple food rich in carbs is an important source of energy after all, and eating too much will indeed make people fat, which is really a dilemma for friends who lose weight.
This article will go from professional calculations to picture demonstrations, to give you a clear system to explain how much staple food can be eaten at least, so that you can enjoy the pleasure brought by carbs, but also reduce muscle loss.
Small partners who are not interested in professional calculations can directly turn down and start from the conclusion of the second part.
First, how much is the carbon water energy supply ratio?
Staple foods mainly provide carbohydrates to the body, so to know how much staple food is appropriate to eat at least for weight loss, you have to start from the energy supply ratio of carbs.
The reference intake of dietary nutrients for Chinese residents (2013) shows that the acceptable energy supply ratio of carbohydrates is 50 to 65%.
A 2018 study published in the internationally renowned medical journal The Lancet showed that too little or too much carb intake increases the risk of death, and the carbon water energy supply ratio is the lowest risk of death when it is 50% to 55%.
Considering that the latest survey data shows that the current carbon water energy supply ratio of urban residents is 50.7%; and the carbon water energy supply ratio is adjusted as little as possible to adapt, then we set the carbon water energy supply ratio at 50%.
▲Source: Scientific Research Report on Dietary Guidelines for Chinese Residents (2021)
Second, how much should I eat at least a staple food?
For white-collar women who have little activity, it is recommended to consume 1800 kcal per day, the hunger is not obvious when losing weight, and it is more appropriate to consume 300 kcal less, that is, 1500 kcal / day, and the amount of carb water can be calculated to be 187.5 grams.
In addition to staple foods, fruits, vegetables, soybeans, and milk also contain carbohydrates. Therefore, in the case of the total amount of carbs remains unchanged, vegetables, fruits, beans, and milk can eat more, and staple foods can eat less.
The table below is the maximum intake of vegetables, fruits and soy milk recommended by Chinese residents' dietary pagodas, as well as their carb content.
The total amount of carb minus the amount of carbon provided by vegetables, fruits and soy milk is the minimum amount of carbon water that the staple food can provide, that is, 118.5 grams. According to the algorithm of food exchange portions, the corresponding staple food is 6 servings, and the average is 2 servings per meal.
How many staple foods are there in 3 or 2 servings?
Oatmeal 50 g
Sugar-free toast 70 g
Steamed bun 70-80 g
110-130 grams of rice
Cooked noodles 110-130 g
These are the 5 staple foods that everyone usually eats the most, and the data and how many they look like (there is a demonstration below) are recommended to keep in mind.
Rice, brown rice, red beans, mung beans all kinds of mixed grains and beans 50 grams
50 g of flour, rice flour, vermicelli, noodles, pasta, oats
The above two sets of data are dry weight, often cook friends recommend to remember, in fact, it is also easy to remember, if the hand is not large, two handfuls of rice is about 50 grams, and a handful of noodles as thick as the thumb is about 50 grams.
▲ Picture: 50 grams of noodles
High-energy staple foods like fritters and oil cakes weigh about 40-45 grams per serving, remember to be a little less than 50 grams of oatmeal. In fact, if you eat occasionally, I think it doesn't matter if you eat more, don't be too harsh on yourself.
We also recommend using some potatoes instead of staple foods, the weight of 2 parts of potatoes is still very memorable, potatoes, sweet potatoes, babe pumpkin, iron stick yam are about 200 grams, raw and cooked do not have to care, because the difference is not big.
The following are the photos of 2 staple foods taken by Teacher Gu, let's intuitively feel it together.
To illustrate, the diameter of the bowl for rice and noodles is 4.5 inches (11.43 cm), which is a standard rice bowl, you should also have it at home, if not, search the rice bowl on the Internet and search for it.
▲ 130 grams of rice: Fill 8 minutes in a bowl
▲ 130 grams of noodles: Fill in a bowl for 7 minutes
▲ Sugar-free whole wheat bread 70 g: 1.5 slices
▲ Great Lieba 45 grams: one piece wide on the index finger
▲ Steamed bun 70 grams: About the size of a fist
▲ Oil cake 40 g: 4 small teeth
▲ Sweet potato 200 grams: 1 fist more
▲ 200 grams of babe pumpkin: about half a piece
▲ Potatoes 200 g: 1 fist more
▲ Corn with cod 400 g: 1 stick
▲ Dumplings 100 g: 6 pcs
Dumplings are large and small, the filling is also different, so the energy difference is quite large, the big eat 5-6, the small eat 8-9, do not count to eat too much, and then according to the filling is meat is vegetarian and then flexibly with some vegetables or protein on the good. Of course, if you also eat occasionally, and can't help but eat a few more, it doesn't matter at all, most of the time you are very self-disciplined to be qualified to occasionally indulge.
Recently, I have lost weight, and the staple food is to eat 2 or more parts, such as the following breakfast 50 grams of da lieba is more than 2 parts, lunch is 2 parts of multigrain rice, dinner flower roll is more than 2 parts.
Then I will pair it with about 150-200 grams of vegetables and 1-2 servings of egg white, such as 1 egg and 1 pack of skim milk for breakfast, which is about 2 servings of egg white; 100 grams of tofu for lunch is 1 part of egg white; and 50 grams of clam meat for dinner is about 1 part of egg white.
breakfast
Scrambled eggs 50 g
100 g of cold spinach
Stir-fry garlic sprouts 100 g
Peanut rice 10 g
Great Leba 50 g
Skim milk 250 g
lunch
130 g multigrain rice
100 grams of tofu
100 g strawberries
Small rapeseed 100 g
100 grams of tomatoes
dinner
Flower roll 80 g
Cauliflower 100 g
Garlic sprouts 50 g
Clams 50 g
Such a meal, after eating just 7 minutes full, but more than an hour before the next meal will still be a little hungry, so you need to eat some fruit and drink some milk and meals.
Because it is inconvenient to add meals because it is inconvenient to wear braces, I plan to add 100 grams of fruit to each meal, and then pair lunch with a box of skim milk, so that I can lose weight without obvious hunger, and just solve the problem that I often drink enough fruit and milk.
Finally, I would like to say something
Many friends say that I eat too little, but this plate is a 25 cm oversized Western plate, you can use the same large plate to put food to see, really a lot, just take a photo to look less.
In addition, don't care if I eat more or less, when losing weight, measure it by my own satiety, about seven or eight points full when eating, and there is no obvious hunger for more than 1 hour before the next meal, which means that the amount of food is very appropriate.
If you probably can't eat enough according to my amount, don't increase the number of vegetables, eat five or six hundred grams of vegetables a day is already quite a lot, you can add some protein and staple foods.
Today's interaction: about weight loss and staple food related topics, talk about it.