Boiling potatoes for weight loss methods

Boiled potatoes can be used as an auxiliary diet during weight loss, but attention should be paid to pairing with other foods and controlling total calorie intake. The core of weight loss is the calorie deficit. Boiled potatoes have lower calories and are rich in dietary fiber, which helps increase satiety. Boiled potatoes contain approximately 77 calories per 100 grams, which is much lower than the 116 calories of rice of the same weight. The content of resistant starch in potatoes increases after cooling, and this component is not easily absorbed by the small intestine, which can delay the rise of blood sugar and promote intestinal health. Choosing boiled water with skin can retain more potassium and vitamin C, and the proportion of dietary fiber in the skin can reach up to 50%. When cooking, avoid adding oil or high salt seasonings. It is recommended to pair with green leafy vegetables and high-quality protein such as chicken breast to form a nutritionally balanced low calorie meal. It is recommended to limit daily consumption to 200-300 grams, as long-term consumption alone may lead to nutritional imbalance.

During weight loss, it is recommended to combine aerobic exercise and strength training, and maintain 150 minutes of moderate intensity exercise per week. When monitoring weight changes, attention should be paid to body fat percentage rather than just weight numbers, and women's daily total calorie intake should not be less than 1200 calories. If discomfort symptoms such as fatigue and dizziness occur, the dietary structure should be adjusted in a timely manner, and if necessary, a nutritionist should be consulted to develop a personalized plan. maintaining a regular schedule and sufficient sleep can help regulate leptin levels and avoid overeating caused by stress.