This question is one of the high-frequency questions I receive. Some asked about oats, some asked about corn, some asked about brown rice, and some asked about sweet potatoes. To sum up, the core thinking is one: will it be thin to replace rice or white noodles with various grains and potatoes?
Today, let's take oats as an example and talk about this topic.
Before answering the subject question, let's explore: How to define "thin down"?
"Slim down" includes two effects:
First Weight loss
The golden rule of weight loss is: caloric intake< energy expenditure, that is, the calories generated by the metabolism of food eaten in the stomach in the body, are not enough to maintain the energy consumed by physical activity (including eating, sleeping, daze, daily walking, car rides, housework, sports, etc.). (Note: Eating less than dinner, or going to the toilet and returning to claim to be three pounds thin does not count)
Second, the visual effect "becomes thinner"
The most familiar way is to use P-chart software to repair yourself into a perfect body
。 Of course, the real sense of visual thinness is the reduction of the circumference - the diameter of the waist, hips, legs, face and other parts becomes smaller. The whole person looks the same height, but the width decreases, and the sense of thinness and length appears.
however! Visually slim ≠ weight loss!
Because: If you increase your muscle mass through strength training, it is very likely that your weight will not decrease, but the visual effect of the whole person will be "tighter" than before - that is, the circumference will become smaller.
It is also known as "stripping with flesh, dressing thin"! (Here please make up your own brain to replenish your love bean muscles)
Returning to the question of whether oatmeal can be thin instead of rice, it should be asked more from the perspective of weight.
The answer is: Possibly, but not necessarily.
The reason is that no matter how different the variety of food we eat, if the calorie intake > energy expenditure, it is difficult to achieve a reduction in the number on the scale.
Taking oats as an example, if the same amount of oats is used instead of rice (the same amount here refers to the amount before processing, that is, raw weight), while the intake and eating method of other daily foods such as meat, vegetables, eggs, milk, and fruits remain the same (such as not changing high-calorie fried eggs to low-calorie boiled eggs) – given that the calories of oats and rice before cooking with water are very similar:
338 kcal per 100 grams of oatmeal
346 kcal per 100 grams of rice grains
Therefore, under the above premise conditions, it is not easy to lose weight.
However, if it is replaced by the same amount after processing, for example, the same bowl, replace a flat bowl of rice with a bowl of milk oatmeal, or simply a bowl of white boiled oatmeal porridge. The calories of oatmeal porridge are lower than those of rice. If it is replaced by oat rice, the difference is not big, and even the calories of oat rice will be slightly higher than that of rice - because rice absorbs more water during processing.
It sounds like no matter how it is replaced, there seems to be no significant weight loss significance...
However, oats are whole grains, contain higher dietary fiber, digest more slowly, and feel more satiety after eating. So, after switching rice to oats, you'll be hungry more slowly than before — helping you won't eat more at your next meal because you're too hungry. Well, accumulating to a day or a week or longer, under the premise that there is no change in other dietary factors and physical activity, your calorie intake may indeed be reduced, which will obviously help with weight control.
In addition, whole grains, including oats, are healthy cereals strongly advocated by national dietary guidelines, and together with vegetables, fruits, and nuts, they have definite benefits for the gut microbiota and overall health. (For related reading, please click on the link: (1) [Latest] 2021 Best Diet Ranking Champion Diet and Best Weight Loss Diet, learn about it? (2) Lancet: Earthlings, please switch to this new dietary model
However, then again, if you eat a bunch of whole grains, rhizome vegetables, fruits and nuts under the premise that the total calorie intake of the diet is not low and the physical exertion is not large, cough and cough, then you should be fat! Don't forget our big premise: weight gain and loss in terms of energy balance.
To sum up, the answer is: not necessarily!
However, one thing is certain: replacing at least 1/2 of the refined rice noodles in the staple food with whole grains is healthy. However, if you can reasonably control the amount of food and total calorie intake including staple foods and side foods, ensure that calorie intake < energy consumption, you can definitely lose weight!
【Gift of love small "surprise and joy"】
A recently published study of nearly 150,000 people in 21 countries followed up for 9.5 years in the prestigious medical journal BMJ concluded:
People with high intakes of refined grains (polished rice flour) (≥350 grams per day) increased the risk of death and 33% higher risk of cardiovascular disease events than those with low refined grain intakes (less than 50 grams per day). The research team also pointed out that Chinese eat the most refined noodles (that is, foods made from wheat flour)!
Answered! What to do, ask reliable research data and yourself in the mirror...
Come on! You can do it~
So humble and broken thoughts
Weight loss, the mode of thinking is the most important!
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