Eat carbs… and lose weight

While carbs have a bad rap, some of the foods rich in them can actually boost your weight loss efforts.

Let’s call it the battle for carbs. On the one hand, it’s the healthy carbohydrates found in fruits, vegetables, dairy, and whole grains that your brain and body need. On the other hand, there are less healthy carbohydrates found in donuts, white bread, and other sugary, processed foods.

So, if you choose refined carbohydrates, over time the risk of heart disease and diabetes increases, and your chances of losing or maintaining weight are reduced. To avoid the above, replace processed carbs with healthy onesunrefined and you in many ways improve your health. And because good carbs are usually high in fiber, they can help you lose weight. The best carbohydrates for weight loss include:

Quinoa
A 1/2 cup serving of this mild-tasting whole grain contains 2 grams of fiber to help keep you feeling full longer. It also contains 4 grams of protein, which can help tame your appetite.

Cooking method. In a medium saucepan, bring two cups of water to a boil. Add 1 cup of quinoa, rinsing the grain first. Wait for the water to boil. Reduce heat, cover and simmer until liquid is completely absorbed (about 15-20 minutes). It is a side dish for meat and fish.

black rice
According to nutritionists, black rice is the new brown. While black and brown rice are similar in nutrients, black rice contains more vitamin E and anthocyanins, which are powerful antioxidants. In addition, it has more fiber and fewer calories, so it can help you shed those extra pounds.

Cooking method. Combine 1 cup rice and 2 cups water in a medium saucepan and bring to a boil. Reduce heat to low and simmer, covered, until all water has been absorbed, about 30 minutes. Let the porridge brew for 5 to 10 minutes. It is a side dish for meat and fish.

Oatmeal (hercules)
Regular consumption of oatmeal not only reduces the risk of high blood pressure, heart disease, and colon cancer, but its high fiber content helps you feel full and satisfied for longer. In fact, according to research, oats help reduce belly fat and total body fat.

Cooking method. Boil 1 cup water in a medium saucepan and add a pinch of salt. Add 1/2 cup oatmeal. Reduce heat to medium and cook, stirring occasionally, 5 minutes. Remove from fire. Let it stand covered for 2-3 minutes.

By the way, experts believe that it is better than boiling oatmeal, boil oats in grains. There will be more benefits.

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