As part of a diet aimed at weight loss, starchy foods are often pointed out. However, they can on the contrary play a key role in a lasting slimming, provided they properly dose the quantities.
Starchy foods bring together a wide range of foods such as bread, pasta, rice, potatoes, legumes … all are common to be rich in complex carbohydrates, which provide the energy necessary for the proper functioning of the brain, muscles and all metabolism. According to official nutritional recommendations (National Nutrition Health Program in France), starchy foods should represent approximately a quarter of the plate at each meal. But what exactly is it during a food rebalancing?
A current trap is to overestimate the portions. A plate of pasta, in the collective imagination, can easily reach a much higher amount than that recommended. On a daily basis, you can tend to use a good big plate of pasta without thinking too much and to taste them quietly in front of the television. According to Jérémy Méraki, expert in certified weight loss on Instagram, eat too many starchy foods perhaps one of the reasons why you do not lose weight. Contrary to popular belief, they do not deserve to be deleted, but it is essential to learn to dose them well to boost your weight loss. For this, the expert advises to weigh his portions at the beginning: this can help regain consciousness of the quantities.
If there is no universal figure, because needs vary according to sex, age, physical activity and metabolism of each, nutritionists still agree that it is preferable to consume a moderate quantity of starchy foods cooked per meal. One to two meals containing starchy foods per day is enough, alternating for example with vegetables rich in fiber. Do not forget to favor complete versions such as complete rice, semi-complete pasta, quinoa, lenses … These foods are more satisfied and limit blood sugar. Also be aware that not all starchy foods are equal. It is better to choose those with low glycemic index because they release their energy slowly. Think in particular of sweet potato, legumes, barley, buckwheat … They avoid cravings and promote satiety.
In a video published on Instagram, the weight loss specialist recommends consuming a moderate portion of starchy foods in the morning (such as oatmeal, muesli, cereals) or wholemeal bread. At noon, a more generous portion of cooked starchy foods is tolerated, while in the evening, a smaller amount is enough, or even if you do not feel the need. Obviously add proteins, vegetables and raw vegetables, and good fat.
Weight loss is based above all on the overall food balance. Deleting starchy foods is absolutely not a good long -term idea. Ideal? Consume them in moderate quantities, and associate them with vegetables, proteins and regular physical activity.
