Is it easier to lose weight if you don’t eat rice or noodles for dinner?

Rice and flour are staple foods, and their main ingredients are starch, which is the main source of energy for the human body. Some people believe that not eating rice and flour for dinner can help lose weight, on the one hand because of the reduced energy intake, and on the other hand because of the weakened insulin effect. If you don't eat starch for dinner, the secretion of insulin will decrease, and the collateral effect is that the synthesis of body fat will be weakened. However, energy is still needed to maintain body functions. In addition to the vegetables and protein eaten for three meals, energy also comes from consuming body fat and muscle.

It is OK to skip rice and flour for only one meal, but the premise is that you do not have diabetes, kidney disease and gout. Otherwise, skipping starch for one meal may also affect blood sugar, kidney function and uric acid. For example, for diabetic patients, if they do not eat starch for dinner, they will have hypoglycemia at night or rebound hyperglycemia the next morning. Therefore, it is not recommended to skip starch for dinner, otherwise it will be "earning dividends (i.e. weight loss) but losing equity (i.e. health)".

The metabolites of starch are carbon dioxide and water, while the metabolites of protein are nitrogenous wastes that need to be metabolized by the kidneys. If you do not eat starch for dinner and replace it with meat and vegetables, the metabolism of too much protein will increase the burden on the kidneys. To control your weight, you should reduce calories in an overall and balanced manner, rather than just eating meat and vegetables and skipping meals. Noodles, rice, fruits and other carbohydrate foods are important sources of energy for the body, which can stimulate insulin and keep blood sugar stable. Eating too much will accumulate as fat, and eating too little will not allow the body to obtain enough energy.

The way to lose weight must be a lifestyle that can be implemented in the long term, otherwise, the weight will easily rebound after returning to the original diet or stopping exercise. If you want to avoid starchy foods for dinner for a long time, you have to consider the impact on your health; if it is only implemented in the short term, you have to consider the problem of rebound.

In fact, during the weight loss period, you can eat a small amount of whole grains for dinner, such as half a bowl of brown rice, because the minerals and B vitamins in whole grains help metabolize calories. More importantly, if you don't eat starchy staple foods, you will be hungry easily, or if you eat too much meat to compensate, you may lose weight, but you will actually eat too much fat.

Correct way to eat: more breakfast, medium lunch, less dinner. During the weight loss period, rice, noodles, starch and fruit for the three meals should be taken in an inverted triangle.

For example, eat 1 bowl of rice for breakfast, eat 80% full for lunch, and only half a bowl for dinner. It is best to eat fruit in the morning.

As for the vegetables and protein for the three meals, they should be taken in a right triangle. Usually, less vegetables are eaten for breakfast, and the amount of vegetables for lunch is usually insufficient, so the amount of vegetables needed for the day can be supplemented at dinner. It is difficult for modern people to have balanced nutrition for every meal, but they can require themselves to have balanced nutrition throughout the day.

Protein is also an important element. You won't feel hungry even if you don't eat or eat less starch. But it's best to choose low-fat meat such as chicken breast for dinner. High-fat meat is a taboo for dieters. In fact, compared to the starch in staple foods, sweets are the foods that should be limited.

Finally, in order to lose weight and prevent it from rebounding, you must combine it with aerobic exercise and muscle strength training to truly achieve healthy weight loss.

So the truth is: compared to the starch in staple foods, sweets are the foods that should be limited.