Low-fat, filling foods you can enjoy during fat-loss periods

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Do you also struggle with this dilemma? You worry about eating too many grains, yet there are so many vegetable options to choose from. But when you end up eating the same few dishes over and over, they start to taste bland, and you just can’t stick with it. Today, I’d like to share some nutritional insights about grains and vegetables with you.

01 How Much Do You Know About Combining Whole Grains and Refined Grains in Your Diet?

According to dietary guidelines, a diverse diet with grains as the staple is recommended. Daily intake of staple foods should be 250–400g. For a healthier diet, this should include 50–150g of whole grains and legumes, plus 50–100g of tubers.

Refined carbohydrates like white rice and white bread lose many nutrients during processing. They are rapidly digested by the body, easily causing blood sugar fluctuations and fat storage. These are typically high-GI carbohydrates (also known as simple carbs). For fat loss, it’s better to combine low-GI carbohydrates (also known as complex carbs) as staples. Complex carbs contain abundant dietary fiber that slows gastric emptying, delays blood sugar spikes, and increases satiety—making them ideal for those aiming to reduce body fat. Recommended low-GI staples include:

(1) Lotus Root

Lotus root is exceptionally high in fiber and very low in calories. It aids digestion, alleviates diarrhea, stimulates appetite, and clears heat. As a root vegetable, it requires more calories to digest. Boiled lotus root makes an excellent staple for weight loss.

(2) Mixed Grain and Bean Rice

Whole grain and bean rice is nutrient-dense, rich in dietary fiber, resistant starch, minerals, vitamin B, and calcium. Consuming more whole grain rice helps improve blood sugar levels, maintain gut health, and regulate body fat to support weight management. Various beans (red beans, mung beans, kidney beans, etc.) are higher in carbohydrates and are recommended additions to your staple foods. However, limit consumption of soybeans, black beans, and green peas.

(3) Steamed Taro

Taro contains roughly half the calories of rice, yet it’s lower in calories, higher in fiber, and rich in trace minerals. As a starchy vegetable with a thick, creamy texture, it can be incorporated into main dishes during fat-loss periods to increase satiety and control appetite.

Given the complex and slow digestion process of complex carbohydrates, it’s recommended to consume them primarily at breakfast or lunch. These carbohydrates are less likely to be converted into fat by the body while providing sustained energy for up to 3 hours. Precisely because of this characteristic, it’s advisable to eat simple carbohydrates after exercise to quickly replenish energy, aid in muscle tissue repair, and minimize fat conversion.

In summary, whole grains offer diverse options: brown rice, oats, sweet potatoes, barley, buckwheat, corn, quinoa, beans, and more. Those aiming to lose weight or reduce body fat should consume at least two servings of staple foods per meal. It is advisable to chew thoroughly and slowly, stopping when you feel about one-third full as a guideline.

02 The Army of Fat-Burning Vegetables

The recommended vegetable intake per person per meal is 150g to 250g. There are quite a few vegetables that can help with fat loss—

(1) Celery

Often called “the fastest fat-absorbing vegetable.” Its high fiber content aids digestion. Drinking celery juice in summer replenishes potassium lost through sweating. Note: Celery must be boiled to reduce oxalic acid, which can cause kidney stones. Those with low blood pressure should avoid large amounts due to its hypotensive effect.

(2) Cucumber

A staple on dining tables and often enjoyed as a fruit-like snack, cucumber’s crisp texture makes it popular in cold salads and light meals. Those aiming to lose weight should incorporate it frequently, as it’s packed with B vitamins, vitamin C, and various trace minerals that boost metabolism. Even the cucumber peel is highly nutritious.

(3) Tomatoes

Tomatoes are low in calories and low in sugar. They’re perfect not only as part of a meal but also as a satisfying snack or appetizer. Packed with dietary fiber, pectin, and powerful antioxidants, eating just one tomato can leave you feeling pleasantly full.

If you find dishes taste bland with less oil but using more defeats the purpose of fat reduction, consider switching to a spray bottle for oil. Many vegetables can be boiled and then tossed with a splash of vinegar, soy sauce, and chili peppers for a refreshing cold salad.