When it comes to losing weight, many people can think of a quick and effective weight loss method, which is to not eat staple foods and only eat vegetables. This weight loss method is indeed faster and easier, a lot of celebrities’ weight loss meals hardly contain staple foods, but this short-term weight loss method is not advisable. Why do we say that?
Not eating staple foods results in a loss of more water and muscle in a short period of time.
We all know that staple foods provide us with carbohydrates, carbohydrates are what we call sugars. However, these sugars are not the same as added sugars. Carbohydrates not only provide us with energy but also have many other functions, such as participating in tissue structure, helping conserve protein, preventing excessive fat breakdown leading to the production of excess ketone bodies. The dietary fiber in carbohydrates can promote intestinal peristalsis, relieve constipation, and lower serum cholesterol.
If there is insufficient carbohydrate intake, the body will not prioritize burning fat, instead, it will burn protein to convert into carbohydrates for energy supply. Therefore, not eating staple foods easily leads to muscle loss in the short term.
Not eating staple foods may also shorten lifespan.
A study published in the Lancet Public Health in 2018 pointed out that both excessive and insufficient carbohydrate intake increase the risk of death.
Specific data shows that when the total carbohydrate intake is less than 40% or greater than 70%, the risk of death is on the rise. However, when the total carbohydrate intake is kept between 50% to 55%, the risk of death is minimized.
Not eating staple foods can lead to bad breath, constipation knocking at your door.
What is the relationship between bad breath, constipation, and not eating staple foods? A low-carb diet causes incomplete fat metabolism, which leads to the production of acetone, resulting in a breath similar to fermented fruits or nail polish, and may even be present in sweat and urine.
In addition, a low-carb diet may also cause some gastrointestinal side effects, such as constipation, diarrhea, abdominal pain, vomiting, etc.
Other impacts of not eating staple foods:
Not eating staple foods may also cause hair loss leading to menstrual disorders. A sudden decrease in staple food intake leads to a significant energy deficit, inadequate calorie intake easily triggers the body to enter a “self-preservation” mode, where some relatively unimportant tissues or organs will be discarded, such as the reproductive system, hair, etc.
Furthermore, not eating staple foods affects the body’s energy supply, which may lead to emotional instability, slow brain responses, mental fatigue, and other discomfort.
Eating staple foods properly can also help in successful weight loss.
Carbohydrates are not the main culprit of obesity. Many people abstain from staple foods simply to create a calorie deficit, which can be achieved through better methods such as replacing refined carbohydrates like rice and steamed buns with staple foods that contain lower protein and higher dietary fiber, enabling you to feel full while still enjoying fat loss.
Corn: Replacing rice with boiled corn occasionally is a good choice. Corn has a higher dietary fiber content than rice, providing a stronger sense of fullness and better for the intestines.
Chinese yam: Chinese yam has much lower calories compared to rice and steamed buns, only 57 calories per 100 grams, which is half of rice. Chinese yam is a good choice whether steamed or cooked in porridge.
Sweet potato: Sweet potatoes have slightly lower calories than rice, richer in dietary fiber, more economical, recommended to consume one fist-sized sweet potato per day during weight loss period.
Lotus root: Similar to Chinese yam, lotus root is more suitable as a staple. Lotus root has about 47 calories per 100 grams, high in dietary fiber, strong feeling of fullness. It can be consumed as a staple like Chinese yam or as a snack when hungry.
Others: Apart from the aforementioned varieties, potatoes, oats, and brown rice are all good quality staple foods. Adding them to your daily diet not only enriches staple foods but also helps in fat loss, killing two birds with one stone.
