Is it suitable to eat whole grains to lose weight? What are the whole grains that can help you lose weight quickly?

Eating whole grains to lose weight has always been popular. The dietary fiber contained in whole grains has a great effect on weight loss. So is it really suitable to eat whole grains to lose weight? What are the whole grains that help you lose weight quickly?

You can eat whole grains to lose weight. Whole grains are a name for "fine grains" such as rice, wheat, and white flour, including corn, sorghum, millet, buckwheat, oats, wheat, potatoes, and various legumes. Whole grains can help you lose weight, mainly because they are rich in dietary fiber. Take corn as an example, its fiber content is 4 to 10 times higher than that of refined rice and refined flour.

1. Barley

Barley is a very common whole grain food, which is very popular in daily life and tastes very delicious. Barley is rich in linoleic acid and vitamins, which can play a good role in digestion and absorption, reduce the burden on the stomach and intestines, and enhance physical fitness. In addition, barley is also a weight loss and beauty food. Eating it regularly can make people's skin smoother and smoother. Eating barley instead of staple food will not cause harm to the body, and it can also maintain the body's nutrition and reduce fat intake, which is very suitable for weight loss!

2. Brown Rice

Since the calories in rice are a bit too high for dieters, why not replace rice with brown rice! Brown rice has high nutritional value, makes people feel full, and accelerates gastrointestinal motility. The dietary fiber in brown rice combines with cholesterol, which can also promote the excretion of cholesterol, thereby playing a role in lowering blood lipids. Brown rice is not high in calories and can ensure nutrition. Friends who need to lose weight can choose brown rice~

3. Oats

Speaking of oats, I believe everyone is familiar with them. Oats are a nutritious and non-fat grain. Many people use them as dinner! Oats are very suitable for people who want to lose weight. They are beneficial to the regulation of physiological functions and the acceleration of metabolism. They can also help lose weight, reduce blood pressure, and clear away heat and relieve constipation!

4. Sweet potatoes

For people living in cities, sweet potatoes are so delicious! Sweet potatoes are a popular whole grain in daily life. They are soft and easy to digest. They can also promote gastrointestinal motility and help defecation. More importantly, sweet potatoes are very low in calories and have a strong sense of fullness. They can be said to be the best partner for weight loss.

5. Corn

Corn has a high crude fiber content and is the weight loss king among whole grains. You don’t need to worry about gaining weight even if you eat more! Corn can promote intestinal peristalsis and the excretion of waste from the body, which is very beneficial for weight loss. You can eat it directly as dinner. Corn can be used for cooking or directly cooked. Friends who need to lose weight can eat more corn on a regular basis.

1. Coarse grains do not need to be finely processed

We often hear that whole grains should be processed finely, but if you want to lose weight, there is no need to process them finely. The more refined the grains are processed, the more vitamins, proteins and cellulose are lost. Although the dietary fiber in whole grains cannot be digested and utilized by the human body, it can cleanse the intestines and regulate qi, and promote the excretion of food residues. Eating whole grains in coarse amounts is delicious, healthy and will help you lose weight.

2. Drink plenty of water

Drink more water. After eating coarse grains, a lot of water is needed to break them down because they are difficult to digest. Generally, if you eat one more time of fiber, you need to drink one more time of water to ensure the normal functioning of the intestines.

3. Eat gradually

Do not suddenly increase or reduce the intake of coarse grains, as this will cause intestinal discomfort. For people who mainly eat meat on a daily basis, in order for the intestines to adapt as quickly as possible, when increasing the amount of coarse grains, you should do it step by step and not rush.

4. It is advisable to eat coarse grains with meat and vegetables

Eating whole grains does not mean eating only whole grains. In addition to taking into account your taste preferences, you should also consider the combination of meat and vegetables and a balanced diet, and make appropriate adjustments based on your personal circumstances.

5. Choose the best time to maintain your health and lose weight

Whole grains are rich in dietary fiber, which can promote gastrointestinal motility, but are not easy to digest. If you eat whole grains alone, the best time to eat them is at noon, because 1 to 3 pm is the time when the small intestine meridian is active, the stomach digests well, the stomach absorbs faster, and it can replenish the energy needed for the day, avoiding the intake of more food at night.

Whole grains can help you lose weight mainly because they are rich in dietary fiber.

Dietary fiber can:

1. Hindering nutrient absorption: In the food in the gastrointestinal tract, dietary fiber absorbs water and many nutrients at the same time, hindering nutrient absorption. In addition, the indigestible substances in dietary fiber are often the carbon source required for the large-scale reproduction of anaerobic microorganisms. The proliferation of a large number of bacteria in the intestine can stimulate intestinal peristalsis and reduce the intestine's ability to digest and absorb nutrients.

2. No or very little energy can be obtained from it: People mainly obtain dietary fiber from plant-based foods such as fruits, vegetables and grains, among which digestible plant fiber contains very low energy. Therefore, people obtain very little energy from it. Although crude fiber contains rich energy, the human body does not have fiber decomposing enzymes and cannot decompose crude fiber, so energy cannot be obtained from it.

3. Promote gastrointestinal motility: The water-retaining capacity of dietary fiber has a sponge function, which can regulate the intestinal wall's absorption function of glucose and fat, promote fat decomposition, accelerate gastrointestinal motility, and has a very obvious lipid-lowering effect.