Can I eat onions during the period of weight loss and muscle gain

During the period of weight loss and muscle gain, onions can usually be eaten. Moderate consumption can help supplement nutrition and promote exercise recovery. Onions are rich in dietary fiber, vitamin C, and sulfides, which can help with weight control and muscle synthesis. Onion has low calories and is rich in dietary fiber, which can increase satiety and delay gastric emptying time, helping to reduce total calorie intake during weight loss. The antioxidant substances such as quercetin contained in it can alleviate muscle oxidative damage after exercise, while vitamin B6 is involved in protein metabolism and is particularly important for muscle building populations. It is recommended to pair onions with high-quality protein foods such as chicken breast and eggs as a side dish, which can enhance flavor and promote nutrient absorption.

Some people may experience gastrointestinal discomfort, such as increased gastric acid secretion or bloating, when consuming onions. If using a very low carbohydrate mode during the weight loss period, it is important to note that onions contain a small amount of sugar, and consuming them in large quantities may affect their ketogenic state. For those with weak gastrointestinal function, it is recommended to cook onions before consumption, or control the single consumption amount to less than 50 grams. If there is stomach sensitivity after exercise, it is advisable to temporarily avoid eating raw onions.

During the period of weight loss and muscle gain, it is recommended to choose purple onions to obtain more antioxidant substances, and avoid high oil and high temperature damage to nutrients during cooking. Maintain dietary diversity by pairing onions with vegetables such as broccoli and spinach, while ensuring a daily protein intake of at least 1.6 grams per kilogram of body weight. Regularly monitor changes in body fat percentage and muscle mass, adjust onion intake based on body reactions, and consult a nutritionist if necessary to develop personalized plans.