Does not eating starch help you lose weight?

For many people who are trying to lose weight, starch is the root of all evil, and some people even take the radical approach of not eating starch at all to lose weight. However, nutritionists say that although you may lose weight quickly in the early stages by completely cutting out starch, this is just a sign of dehydration, which will not only burden your kidneys, but will also cause your muscles to become loose, your breasts to sag, and make you emotionally unstable. What’s even more terrifying is that not eating starch will not only make you gain weight again, but you may also become fatter than before you lost weight!

Nutritionist Xia Ziwen from Shin Kong Hospital said that although weight loss may be rapid in the early stages if you completely avoid starch, this is just a sign of dehydration.

Nutritionist Xia Ziwen from Shin Kong Hospital said that starch is the body's basic source of energy, providing energy to the nervous system and various organs. Even the operation of brain cells is provided by converting starch into glucose. When you don't eat starch, your body uses the glycogen in the liver as a source of calories. When the glycogen is exhausted, it will turn to fat tissue or even muscle tissue as an energy source. Although your weight will drop rapidly in the early stages when you stop eating starch, it will cause muscle relaxation in the long run, and the chance of gaining weight again is very high.

Losing weight by not eating starch only dehydrates the body

In addition to consuming glycogen, not eating starch at all will also prompt the body to start burning some fat. However, burning fat in the absence of starch will produce a toxic byproduct called ketosis. Ketoacids will be processed and excreted from the body through the kidneys, but because ketoacids are excreted slowly, they will put a burden on the kidneys. When ketoacids are excreted from the body, they will take away a lot of water, causing the body to become dehydrated. Short-term ketoacidosis will reduce appetite, make you lose weight, and make you feel full, which makes you feel like you have lost weight.

Not eating starch will cause mood instability, appetite will rebound and you will eat more

In addition, starch can help the brain metabolize tryptophan. Once you eat less or no starch, the brain will activate the stress hormone "cortisol" in the absence of glucose. Therefore, people who do not eat starch to lose weight will have less stable emotional control, and may even have a strong psychological reaction of wanting to eat sweets, which will naturally fail to achieve weight loss.

Where does fat come from? Fat = Calories in > Calories out

Nutritionist Xia Ziwen pointed out that in fact, whether you eat starchy or other foods, as long as the energy intake is greater than the amount consumed in daily activities and exercise, the human body will store the excess energy in the form of "fat". If you are struggling with your weight, we suggest that you choose "resistant starch" (RS), which has lower calories than regular starch and is less likely to form fat. Then you can eat starch happily without worrying about gaining weight.

Sweet potatoes, brown rice, corn, oats, whole-grain rice, etc. are all very good sources of starch foods in a weight loss diet.

Resistant starch helps you lose weight. Bananas, sweet potatoes, and potatoes are good ingredients for losing weight.

The "resistance" of resistant starch refers to its resistance to digestion in the small intestine. It is a type of starch or starch hydrolysis product that cannot be hydrolyzed by healthy human digestive enzymes but can be fermented by microorganisms in the colon. It does not generate heat through digestion and absorption in the small intestine. Its properties are similar to those of dietary fiber. It has the functions of reducing calorie intake, promoting intestinal health, facilitating blood sugar control, and regulating blood lipids. Each gram of resistant starch provides an average of 2.8 calories, which is lower than the 4 calories provided by ordinary starch per gram. In addition, it takes 5 to 7 hours to digest resistant starch, blood sugar concentration will rise more slowly, and insulin secretion will also decrease, so it is not easy to form fat and store it in the body.

Which foods contain resistant starch? Nutritionist Xia Ziwen pointed out that foods such as sweet potatoes, brown rice, corn, oats, and whole-grain rice are all very good sources of starch in a weight loss diet. However, it does not mean that you can only consume resistant starch at all three meals. It is recommended to mix whole-grain rice with potatoes, sweet potatoes, peas, black beans and other ingredients, change the staple food at each meal, and you can enjoy eating starch while losing weight.

[Nutritionist's Tips]:

People are reminded that although resistant starch can help with weight loss, people with poor gastrointestinal digestion ability will experience abdominal bloating and discomfort because resistant starch is not easily digested and is easily fermented in the gastrointestinal tract. In addition, adolescents who are still in the developmental stage have higher demands for nutrients and calories. If they consume too much resistant starch, it may cause calorie deficiency and affect growth and development.