Many friends often wonder, when they are afraid of gaining weight during the weight loss period, which one should eat less, rice or meat?
Some people say that you should eat less meat, because meat has high energy; others say that you should eat less rice, because rice is high in energy, easy to digest, and very easy to gain weight.
So, if you want to lose weight, should you eat less meat or less rice?
Equal amount of rich and meat
Have little difference in calories
First of all, the biggest difference between rice and meat is their composition.
The main component of rice is carbohydrates, that is, starch; while the fat in meat is generally higher.
For every 100 grams of rice and cooked pork tenderloin, the energy of pork tenderloin is slightly higher. However, the difference between eating less meat and eating less rice is really not that big!
Don’t ignore the heat effect of food
In fact, when the human body digests food to obtain energy, it also needs to consume part of the energy. This is the “heat effect of food.”
Therefore, in addition to checking calories of the food itself, this part of the calories we consume when eating it should also be included.
Generally, the food caloric effect of sugar is 6% of the total energy it provides, the food caloric effect of lipids is 4%, and the food caloric effect of protein is as high as 30%.
Therefore, when eating meat, it takes us more energy to digest it. From this perspective, it seems that eating less rice would be better for the same amount.
Rice vs Meat, no matter which one you eat less, has little effect on weight.
Is the fact really as we guess it? Seeing is believing.
Recently, researchers at Stanford University really did such a study. It turns out that whether you eat less meat or less rice, their effects on body weight are not very different.
The experiment was done in this way. Between 2013 and 2015, the researchers randomly assigned 609 cases to the experimenters into two groups:
One group followed the requirements on a low-fat diet, mainly to reduce the amount of fatty foods and oils;
The other group was on a low-carbohydrate diet, mainly to reduce the amount of carbohydrate foods such as rice and bread in the diet.
The BMI of these participants ranged from 28 to 40 kg/m2, with an average level of 33 kg/m2, all of which were obese.
After 1 year of observation, it found:
Participants in the low-fat diet group lost an average of 5.3 kg in weight; participants in the low-carbohydrate diet group lost an average of 6.0 kg in weight.
There are some differences in the amount of weight loss between the two groups, but there is no significant difference.
In other words, if you want to lose weight, whether you eat less meat or less rice, the effect is similar, and it doesn’t have a big impact.
In fact, if you want to lose weight, you should not eat less rice or less meat, but to reduce total energy intake and increase energy consumption.
Reducing the amount of rice and meat, and doing some exercise after meal, it will be of great help to weight control.
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