Eat quinoa instead of rice to lose weight, it became an instant hit! Weight loss doctor: When pursuing high dietary fiber, don’t ignore this landmine

People who have weight loss plans are no strangers to various weight loss methods such as reducing sugar, ketosis, and 8-hour fasting. In the UK, there is another popular weight-loss cookbook called "Pinch of Nom" that focuses on "easy home cooking". Its feature is the use of "alternative foods for weight loss", such as replacing white rice with quinoa, and replacing high-fat meats such as ribs with meats with lower fat content such as boneless shoulder blades. There are even clever replacement methods for snack lovers, such as using a microwave to bake potato chips until crispy, or using an air fryer to air-fry French fries. Domestic weight loss doctors say that there are some landmines to be aware of when blindly pursuing high dietary fiber.

British columnist recommends "alternative food for weight loss"

The two British columnists Kay Featherstone and Kate Allinson who wrote this weight loss cookbook "Pinch of Nom" emphasized the use of healthy, unprocessed ingredients and adopted low-calorie cooking methods, reducing the calories of a meal to nearly 600 calories. They designed recipes one after another, and even lost weight while writing, successfully losing 25 and 44 kilograms respectively in one year! Let’s first take a look at how they did it.

Rice alternatives:

Quinoa and cauliflower rice are recommended as substitutes for white rice. Quinoa is high in fiber and can increase satiety, making it a good choice for people who want to lose weight.

Meat Substitution Methods:

People who love to eat meat should avoid eating too much fat. Since the fat content close to bones such as ribs, beef ribs, chicken cartilage, and pork neck is relatively high, you might as well replace them with meat with a lower fat content when losing weight. For example, choose boneless shoulder blade, cut it into pieces, and steam it to reduce the fat content.

A British columnist recommends "alternative foods for weight loss", such as replacing white rice with quinoa.

It is not impossible to eat ice cream and potato chips while losing weight. You can cut fresh sweet potatoes into thin slices and bake them in the microwave until crispy, or use an air fryer to make air-fried French fries.

Snack alternatives:

It is not impossible to eat ice cream and potato chips while losing weight. You can cut fresh sweet potatoes into thin slices and bake them in the microwave until crispy, or use an air fryer to make air-fried French fries. As for those who love ice cream and popsicles, they can use cheese popsicles instead.

Regarding the above three tips for "replacing foods for weight loss", Liu Bowen, executive director of the Taiwan Obesity Education and Prevention Association and a weight loss specialist, said that the diet recommends two types of dietary fiber-rich foods, quinoa and cauliflower rice, as substitutes for white rice. Both of these foods are rich in dietary fiber. Quinoa contains about 20 times more dietary fiber than ordinary white rice. Compared with general rice with high starch content, it has the advantages of low calories and high satiety. It is beneficial for promoting intestinal motility and increasing satiety. What needs to be noted is that because quinoa rice contains a lot of dietary fiber, its carbohydrate content is much lower than that of white rice. If you use low-carb foods for a long time, there will still be concerns about ketoacidosis.

As for replacing white rice with cauliflower rice, although it looks fresher in color, it is not as hard as white rice, so it lacks the chewy feeling, and the physiological heat production during the chewing process will also be reduced.

In addition, the protein recommended for "alternative food weight loss" is low-fat meat, such as boneless shoulder meat. Although it helps control calories, the taste is worse than high-fat meat.

Controlling weight requires a multi-pronged approach, including a normal schedule, a balanced diet, and regular exercise, to be successful.

Don't eat too much potato chips as snacks, as high temperatures may produce acrylamide

Dr. Liu Boen said that for people who love to eat snacks, the author of the book recommends using microwave baked potato chips, but be careful not to eat too much. Because potato chips are a starchy food, and starch will produce a component called acrylamide under high temperature, which has been found to be neurotoxic, genotoxic, reproductive toxic and carcinogenic in experimental animals or cells. If this chemical is ingested in large quantities, the content may be too high and you need to be careful when ingesting it.

The problem of obesity has become a very troubling disease for modern people. With the advancement of medicine, it has been found that many chronic diseases are closely related to obesity. The main cause of obesity is mostly related to good appetite and slow metabolism. Therefore, many weight loss prescriptions, whether pharmacological or non-drug, are being studied in this direction.

【Doctor's Tips】:

Wanting to lose weight without gaining weight again is also an important topic in obesity science. The most important principle for achieving easy and happy weight loss is to make weight loss a part of your daily life, and only then will it be successful. Many self-torture or strange weight loss methods are not suitable for ordinary people. Obesity is also a disease, so before fighting obesity, we must correctly find the cause of obesity and then prescribe the right medicine. Controlling weight requires a multi-pronged approach, including a normal schedule, a balanced diet, and regular exercise, to be successful.