She became as thin as a fairy and hasn’t eaten this for 20 years! Only eat red rice, brown rice... Weight loss doctor: Be careful of these landmines

Hong Kong star Sammi Cheng recently shared her weight loss menu on Instagram, and revealed that she has not eaten white rice at all in the past 20 years, and only eats red rice, brown rice and purple sweet potatoes as staple foods. In addition, maintaining regular weight training and aerobic exercise every week to increase the basal metabolic rate can actually help you maintain a graceful figure. Weight loss doctors say that starch is a fuel for burning fat, and eating white rice in moderation will not increase calories and blood sugar.

Sammi Cheng believes that white rice is a refined starch and does not contain complete fiber, so she changed her eating habits and stopped eating white rice. Instead, she only ate red rice, brown rice, Indian rice, millet, purple sweet potatoes, etc. For example, she often ate purple sweet potatoes for breakfast. In addition, maintaining weekly exercise not only keeps her slim figure, but also makes her feel healthy.

Starchy foods are not evil. Eating white rice in moderation will not increase your calories and blood sugar.

Liu Bowen, executive director of the Taiwan Obesity Education and Prevention Association and a weight loss specialist, said that the source of calories our body needs every day is mainly carbohydrates (each 1 gram of sugar can produce 4 calories), so starchy foods are not unforgivable foods. Eating a proper amount of white rice every day will not cause problems with excessive calories or high blood sugar levels. In particular, starch is a fuel for burning fat.

Red rice, brown rice, and purple sweet potatoes are low GI foods. Excessive intake may lead to essential amino acid deficiency.

From a nutritional point of view, although red rice, brown rice, and purple sweet potatoes are all so-called low GI foods, if you only eat these foods for a long time, you may cause a deficiency of essential amino acids in the body, which in turn may lead to a deficiency of the raw materials for the production of immunoglobulins and many hormones. In clinical practice, we have seen symptoms such as irregular menstruation, hair loss, muscle weakness, sarcopenia, and even depression.

Starchy foods are not evil foods. Eating a proper amount of white rice every day will not cause problems such as excessive calories or high blood sugar. In particular, starch is a fat burning booster.

Purple sweet potato is a low-fat, low-sugar food that is rich in dietary fiber and helps with bowel movements.

Red rice is high in dietary fiber, which can increase satiety

Common red rice is rich in starch and plant protein. It can not only replenish the calories needed for daily physiological activities of the human body, but also has the function of enhancing immunity because it contains plant protein. And because red rice has a complete shell, it contains more dietary fiber, so the satiety effect is better. The fiber content of brown rice is 6 times more than that of refined white rice, and it has a more positive effect on improving gastrointestinal motility and constipation than ordinary white rice.

Purple sweet potato is a low-fat, low-sugar food, rich in dietary fiber and helps defecation

Let's look at purple sweet potatoes. Dr. Liu Bowen said that every 100 grams of purple sweet potatoes contains about 5 grams of sugar and less than 0.5 grams of fat. It is a low-fat, low-sugar food. Because it is rich in dietary fiber, it helps prevent the absorption of sugar and can also promote gastrointestinal motility. For people who have problems with stool retention, it is a good choice of food. Every 100 grams of purple sweet potato contains 82 calories, about 2.36 grams of protein, and about 0.05 grams of fat; while every 100 grams of red rice contains 340 calories, about 8 grams of protein, and 6 grams of dietary fiber.

You can eat white rice during weight loss, but it is recommended to eat dry rice instead of porridge.

In fact, you can eat white rice while losing weight. Every 100 grams of white rice contains about 360 calories and about 6.61 grams of protein, but very little dietary fiber. However, its glycemic index is as high as 84 (brown rice is only 56), and the glycemic index of red rice is about 56. Many people believe that you cannot eat white rice during the weight loss process. This concept is not quite correct. The general recommendation is to eat dry rice instead of porridge as much as possible, and it is best to pair it with some cereals such as brown rice, because cereals are rich in vitamins, minerals and dietary fiber, which help prevent chronic diseases.

If you want to lose weight through exercise, you must combine it with aerobic exercise and have a professional exercise prescription.

Principles of weight loss: dietary calorie control plus aerobic exercise

Dr. Liu Bowen reminds us that the key to weight loss is to integrate it into your daily life so that you can maintain it. In addition to proper exercise, dietary adjustment is also a very important part. The principle is to reduce calories. The general eating habits of Chinese people are to eat too much starchy food, so starchy obesity is a characteristic of Oriental people.

Everyone knows the importance of exercise. If you want to lose weight through exercise, you must combine it with aerobic exercise and have a professional exercise prescription, such as core muscle training. Because it has been found clinically recently that many people who sit in offices for a long time and the elderly are facing the problem of sarcopenia obesity. Therefore, the intervention of exercise is not only helpful for weight loss, but also has a positive effect on preventing sarcopenia and promoting health.