Avoid starch minefields when exercising, scientific approach is the way to go! Nutritionist Su Yanchen: 3 principles for eating starch wisely

When exercising, fitness enthusiasts often hear a sentence: "Eat less starch and more protein!" Why should we eat less starch? Nine out of ten people who want to have a perfect body will answer: "Because starch is high in calories, it will make you fat and won't build muscle." However, this statement is actually a bit one-sided. Nutritionist Su Yanchen said that the main premise of fitness nutrition is to consider "calories" first, followed by "protein", "fat" or nutritional supplements.

Under the premise of calories, "Is it enough to just eat starch?" You will often see fitness hunks posting some diet photos. The types of starch they eat are mostly glass noodles, rice noodles, etc., or they just eat vegetables without rice, etc. Usually, the results of the exercise are not very good. Why wouldn't it be too beautiful?

The types of starch they eat are mostly vermicelli, rice noodles, etc., or they just eat vegetables without rice, etc. The results of the training are usually not very good. Why wouldn't it be too beautiful?

The most common main reason is "hunger". Because when reducing fat intake, you will easily feel hungry if you choose the wrong food. Therefore, even if you lose a little weight in the short term, you will not be able to bear the hunger in the long run and will quickly gain weight again. This often makes people feel that "fitness is really difficult."

So how can we eat starch wisely to achieve better fitness results? Nutritionist Su Yanchen, from a nutritionist's perspective, recommends that people who are looking to exercise or lose weight should follow the following three principles:

3 principles for eating starch wisely

1. Low fat

2. High fiber

3. High Protein

"Low fat" is something that all fitness enthusiasts know. The fat content should be low, the lower the better. So what are some foods that "pretend to be starch but are actually high in fat"? For example, the common braised dishes such as "shredded chicken noodles", "scientific noodles", "prince noodles", etc. are the "starch minefields" for fitness enthusiasts. Want to know how thunderous it is? Compared with ordinary noodles, the fat ratio is more than 10 times.

"Chicken Shredded Noodles", "Science Noodles", "Prince Noodles", etc. are the "starch minefields" for fitness enthusiasts.

What are the "starch minefields" for fitness enthusiasts?

What about the choice of breakfast shop? The common "fried dough sticks" are definitely a "starch minefield" for fitness enthusiasts; however, did you know that when you order "radish cake" or "pineapple bread", the oil content of the former is 3 to 4 times that of a steamed bun!

Therefore, people who want to exercise or lose weight often complain, "Why do I eat so little but my body lines (weight) can't be reduced?" Then, adjusting your diet may have a more effective effect!

Next, the second and third principles: "high fiber" and "high protein" are actually the same principle in diet selection. As long as you grasp these simple principles, you will get unexpected results in weight loss and fitness!

As mentioned above, many people who want to lose weight (work out) often choose "winter noodles" or "rice noodles" as their starch source. If you ask why people choose this type of food, the answer is most likely: "low calories"!

But, when you choose this kind of food, do you find that your body is talking to you? If not, listen carefully and see if your stomach is telling you: "I'm easily hungry"? (Except for fried vermicelli or rice noodles, because these foods absorb oil very well, so it is the "fat" that makes you feel less hungry, but in return, you also eat a lot of calories!)

So how do you choose high-fiber and high-protein starches so that you can achieve twice the result with half the effort when exercising (losing weight)? The answer is actually very simple. It is the common foods such as "whole-grain rice", "red beans", "mung beans", "pumpkin", etc. Why do I recommend the above foods?

Foods such as "whole-grain rice", "red beans", "mung beans", and "pumpkin" are all high-fiber and high-protein starches.

It's very simple, because it completely complies with the "high fiber, high protein" dietary principle. If you compare vermicelli with the above-mentioned foods, the protein content can differ by up to 45 times, and the fiber content can differ by nearly 25 times.

Therefore, many people who are exercising or losing weight may make a cup of "protein drink" or "whey protein drink" in the morning. If the situation permits, "add red bean paste to the protein paste"!

The way to eat pumpkin is even simpler. Choose a buffet and mix the pumpkin into the rice (please remember, pumpkin is counted into the rice and it is "not recommended" to be eaten as a "vegetable"). Then you can eat a high-protein and high-fiber source of "high-quality starch" at the same time!

How to break out of the diet trap for those who want to exercise or lose weight

Finally, to sum up, the starch diet principle for fitness or weight loss is: "low fat, high fiber, high protein"

1. High-fat starch diet trap: "Shredded chicken noodles", "Science noodles", and "Radish cake".

★ Solution: Having a whole-wheat steamed bun, vegetables and egg for breakfast may be your better choice!

2. Common low-fiber, low-protein diet traps: "winter noodles" and "rice noodles".

★ Solution: Replace foods such as "whole-grain rice", "red beans", "mung beans", "pumpkin" etc. with ordinary wheat flour or white rice, and you will get unexpected results!

PS. If you want to lose weight and keep fit at the same time, it is strongly recommended that you use the correct exercise and fitness methods to achieve twice the result with half the effort.

PPS. The above diet is not suitable for patients with renal dysfunction. You need to consult with your nutritionist and sports coach to find a suitable diet.

This article comes from: Nutrition and Medical Network