[Video version] G.E.M. reveals her lazy breakfast, replacing rice with oatmeal to lose 7 kg a year? Nutritionist says...

G.E.M., known as the "Iron Lung Queen", is not only a singer, but also has a "GEM G.E.M." channel on YouTube where she shoots VLOGs and shares her daily life with fans. In the video, she also revealed her lazy breakfast of "coffee soy milk + egg oatmeal + 1 banana", which made netizens exclaim that there is a reason why the goddess loses weight.

Many print media have also reported that G.E.M.'s secret to losing weight is to replace rice with oatmeal as the staple food, and to reduce salt intake, drink more water, use vegetables as the staple food, and use starch and meat as side dishes. She lost 7 kilograms in one year. However, does this kind of diet really help you lose weight? Let’s hear what professional nutritionists have to say!

Is oatmeal the key to G.E.M.'s successful weight loss method? Nutritionist's analysis for you

Nutritionist Zhao Hanying said that before starting to discuss whether to recommend those who want to lose weight to completely replace white rice with oatmeal as the staple food, we must first appreciate G.E.M.'s eating habits of reducing salt intake, drinking more water, and eating vegetables as the staple food and starch and meat as side dishes.

In fact, the above principles are healthy eating habits that have been advocated for a long time. As long as they can be maintained for a long time, they can effectively prevent edema and maintain normal metabolism of body functions. They can also be regarded as the key to determining whether people can lose weight successfully!

Replacing rice with oatmeal for three meals a day can help you lose weight? Nutritionist: 2 reasons may disappoint the public

As for using oatmeal instead of rice as the staple food, is it a good idea? Nutritionist Zhao Hanying explained that from a nutritional perspective, oats are rich in 𝝱-polydextrose and dietary fiber. Moderate consumption can indeed promote intestinal motility, help lower cholesterol, stabilize blood sugar, avoid a rapid spike in blood sugar after eating, and increase satiety.

However, it also mentioned that if we look at losing weight as a lifelong career and want to be able to continue doing so, people who want to replace rice with oats as their staple food for a long time in order to lose weight may be disappointed for two reasons:

Reason 1: Oats are high in sugar

An analysis of the "2013-2016 National Nutritional Health Status Change Survey" released by the National Health Administration found that more than 50% of the population eat too much whole grains (sugars), beans, fish, eggs and meat, while 80% of adults do not eat the recommended daily intake of vegetables, nuts, oils, and dairy products.

Therefore, instead of changing the source of whole grains, if people want to lose weight successfully, how to moderately reduce the intake of dietary sugar and implement a low-sugar diet is a relatively suitable way of reducing sugar for modern people. Calculating the sugar content (carbohydrates) in food and reducing the intake of sugary foods are the keys to success!

Although oats are high in dietary fiber, if we convert the sugar content of equal amounts of white rice and oats (both are 100 grams), we will find that the sugar content of oatmeal is 59.4 grams, which is even higher than the 40.4 grams of white rice. Therefore, even though oats are rich in dietary fiber, they are still starch after all and cannot be eaten endlessly. In particular, those who are on a sugar-reducing diet should eat less oatmeal instead of rice.

Reason 2: Oats lack flavor and taste, making them difficult to sustain

The second reason is that oatmeal lacks flavor and taste. If you don’t have enough willpower and eat it three times a day, you will definitely get tired of it and get fed up with it. Moreover, if people observe G.E.M.'s life carefully, they will find that she does not completely replace white rice with oatmeal for three meals a day, but also replaces it with other foods such as konjac noodles. In addition, I also eat out when I am working or relaxing.

Nutritionist Zhao Hanying added that in her many years of outpatient experience, she has also found that "not tasty", "bad taste" and "lack of variability" are all key reasons why the weight loss process is difficult to sustain and fails. In addition, no matter how good the ingredients are, everyone must have a concept that in daily diet, there is no absolutely single food that can bring health.

She mentioned that she had treated a student in the past who said that before coming to the nutrition clinic for consultation, he replaced white rice with oatmeal every day to lose weight because he thought it was healthy. Although it lasted for more than a week, he later became very irritable and had an unstable temper because he ate similar food every day. Ultimately, his weight loss journey ended in failure. Fortunately, after analyzing with a nutritionist, I learned to understand my own health status and preferences, and after choosing a weight loss method that suits me, I finally succeeded in losing weight.

Therefore, nutritionist Zhao Hanying emphasized that people do not have to insist on eating only oatmeal for three meals a day. They may try to choose oatmeal as the staple food for one meal a day, and replace the other two meals with sweet potatoes, pumpkins, edamame, or even enoki mushrooms, corn shoots, or the recently popular quinoa, cauliflower rice, and tofu rice. This is a good choice that meets the elements of a reduced-sugar diet, satisfies the taste buds, supplements a variety of nutrients, and is a varied diet.

How to eat a healthy and balanced breakfast? Nutritionists recommend this combination for those who eat out, which is more convenient

As for whether the unique lazy healthy breakfast shared by G.E.M. on her YouTube channel, "coffee soy milk + egg oatmeal + 1 banana", is feasible? Nutritionist Zhao Hanying said that overall, this breakfast combination is a fairly balanced one. In particular, black coffee with soy milk (or soy milk) is also a drink I highly recommend, but it would be more perfect if you could occasionally replace the banana with a vegetable and fruit salad and add a handful of mixed nuts. In addition, nutritionist Zhao Hanying also shared the following breakfast combination recipes for busy office workers who want to lose weight. They can be easily purchased at convenience stores and are healthy and balanced:

●Black coffee + 1/2 cup of unsweetened soy milk

●1 tea egg

●1 palm-sized sweet potato

●1 box of mixed vegetable salad

●1 handful of mixed nuts

Nutritionist reveals successful weight loss tips: Do this to satisfy your physical and mental needs and improve your endurance

Finally, nutritionist Zhao Hanying also reminded that if people want to lose weight successfully, in addition to working hard on their diet, it is also important to combine it with moderate exercise and learn to keep a happy mood so that they have the motivation to move towards healthy eating and living habits and continue to do so.

The most important thing is that friends who want to lose weight should not only avoid certain foods in moderation, but also give themselves some flexibility occasionally during the long process of weight loss. Setting a "gourmet day" where you can eat anything can satisfy your appetite and physical and mental needs, effectively changing your body's metabolic mechanism and improving your endurance!