Losing weight can only be achieved by eating less, which is painful. Low GI diet can help you lose weight without starving yourself.

Change staple food

Although many people only think of "eating less" when it comes to diet for weight loss, by switching to low-calorie or low-GI foods that do not cause blood sugar to rise rapidly, you can reduce your calorie intake or prevent excessive insulin secretion that promotes fat synthesis without reducing the portion size.

GI value is the abbreviation of "Glycemic Index", which refers to the index that quantifies the rate at which various foods cause blood sugar to rise. The nutrients that can cause blood sugar to rise are carbohydrates (sugars). The rate at which blood sugar rises will change with the amount of carbohydrates in various foods.

The faster blood sugar rises, the more insulin will be secreted, and the more likely it is that fat will be synthesized. Therefore, by switching to low GI foods, you can reduce the chance of the body synthesizing fat. Among the weight loss methods of "changing diet", a particularly effective method is to replace the "staple food" with food with a low GI value.

◎White rice → brown rice, mixed grain rice

◎White bread → rye bread, whole wheat bread

◎Pasta→Whole wheat pasta

◎Ramen, Udon → Soba

As long as you change your staple food from foods that easily increase blood sugar to low GI foods, you can achieve the effect of losing weight. Even foods rich in carbohydrates have high GI and low GI values. Therefore, this is different from the "low-carbohydrate diet" and "sugar control diet" which simply reduce carbohydrate intake.

Replacing the staple food of dinner with brown rice or multi-grain rice, or reducing the amount of rice and increasing the portion with foods such as natto, kimchi, chopped kelp or hair algae, can also have a good effect.

However, people who have been accustomed to eating refined white rice for a long time may find it difficult to adapt to eating brown rice suddenly. If you feel uncomfortable eating 100% brown rice, you might as well try mixing 30% brown rice into white rice. If you still can't get used to it, change to mixed grain rice and white rice. When using the "replacement diet", you should consider your own preferences before implementing it.

This article is from Yuanshui Culture "Awaken your weight loss brain and regain your slim curves! Dedicated to you who have suffered countless setbacks, this is the last time you lose weight in your life! (revised edition)