Do you still need to eat starch to lose weight, otherwise you will easily gain weight again? Nutritionist Cheng Mingwei: Master 4 starch weight loss techniques

People who are trying to lose weight seem to have a lot of myths about starch, such as "If you want to lose weight faster, you'd better eat less starchy foods!" and "You still have to eat starch to lose weight, otherwise it's easy to gain weight again!" Which of these two different statements is correct? Nutritionist Cheng Mingwei said that starch can provide the energy needed by the human body and is one of the necessary nutrients. Eating too much or too little may lead to obesity. If you want to use diet to achieve the goal of weight loss, you should master the four techniques of eating starch.

Less starch! Less fat synthesis

Nutritionist Cheng Mingwei said that the three major sources of nutrients for the human body are carbohydrates, proteins and fats. Each nutrient is absolutely indispensable in the body. Among them, the three major nutrients play a very important role in maintaining normal functions and metabolism of the human body and none of them can be missing.

Nowadays, people who are trying to lose weight often adopt a "low-carbohydrate" diet strategy to achieve the goal of losing weight. One of the reasons they follow is that after starch is digested and absorbed by the human body, the rise in blood sugar will stimulate the pancreas to secrete the corresponding insulin to further balance blood sugar. The high concentration of insulin in the blood will promote the fat synthesis pathway in the body and produce adipose tissue that is disgusting to the weight loser. Therefore, if the intake of carbohydrates can be reduced, the synthesis of fat can be reduced, thereby achieving the goal of weight loss.

Eating too little starch! Muscle loss and stagnant weight loss may lead to more weight gain

However, starch is the main source of energy for the human body. If you do not eat carbohydrates at all during weight loss, or your carbohydrate intake is insufficient, and your calorie intake is also insufficient, you will not only be prone to lack of energy and depression, but the body will also produce insufficient glycogen, and there will not be enough energy to provide the body with its needs. It may further break down protein in the muscles as an energy source, which is not welcomed by those who are trying to lose weight. Muscles themselves can increase the body's basal metabolic rate. Once muscles are lost, the basal metabolic rate will also decrease, making it difficult to lose weight and easily causing the so-called "yo-yo effect."

In addition, nutritionist Cheng Mingwei also mentioned that people who are trying to lose weight tend to increase their protein and fat intake while reducing carbohydrates. If the quality and quantity of the ingredients are not right, it may lead to an increase in body fat or a risk of increased blood fat. Patients with diabetes or hypoglycemia should pay special attention. If they do not eat starchy foods, their blood sugar may become too low, and in severe cases, they may faint.

The amount of starch that each person should consume daily is different. It is recommended to consult a professional nutritionist or doctor to allocate it based on personal eating pattern, work status, physical condition and disease background.

Starch is indispensable! Are you eating right with these 4 tips?

Starch is an important nutrient that is indispensable for maintaining physiological functions. How can we eat it to be "healthy and slim"? Nutritionist Cheng Mingwei provides the following professional suggestions on daily starch intake, starch consumption ratio for three meals, sports nutrition and food selection:

1. Daily starch intake: The amount of starch that each person should consume daily is different. It is recommended to consult a professional nutritionist or doctor to allocate it based on personal eating pattern, work status, physical condition and disease background.

2. The starch ratio of three meals: For most people, the starch ratio of brunch can be a little higher, because working or activities during the day consumes a lot of energy; dinner is a time for rest and relaxation, so the starch ratio can be slightly reduced. However, it does not mean that you should not replenish starch at night. Vegetables and fruits themselves contain sugar (starch). It is recommended to replace white rice with 2 to 3 servings of vegetables and fruits. Appropriately replenishing energy, vitamins and fiber will help with weight loss. Remember to choose fruits with low GI value.

Choose natural foods that are less processed than processed foods, such as pumpkin, sweet potato, taro, potato, yam, brown rice, whole grain rice or ten-grain rice to replace processed refined starches.

3. Eat smartly before and after exercise: 2 hours before exercise, mainly eat low GI foods. You can supplement with unprocessed raw foods, such as sweet potatoes, potatoes, oats, etc., as energy replenishment before exercise. Supplementing low-GI carbohydrates with low-fat protein foods within 1 hour after exercise, such as tea eggs, soy milk, milk or yogurt, can not only repair the glycogen consumed in the muscles, but also repair damaged muscle tissue.

4. Select unprocessed ingredients: Choose natural foods that are in their original form and less processed, such as pumpkin, sweet potato, taro, potato, yam, brown rice, five-grain rice or ten-grain rice to replace processed refined starches such as white rice, noodles, cakes, biscuits or pastries.

👉Recommended reading: Is starch always evil? Is excess sugar caused by eating too much starch? Beware of the hidden dangers of sugar poisoning

VIP Selected Products

Latest health knowledge