How to eat onions to lose weight

Onion can assist in weight loss through raw consumption, cold mixing, soup making, stir frying, and pairing with high protein foods. Onions are rich in dietary fiber and oligofructose, which can enhance satiety and regulate gut microbiota, but attention should be paid to controlling intake and cooking methods.

1. Raw

Eating fresh sliced onions directly can maximize the retention of sulfides and quercetin, which help promote fat metabolism. Raw onions are highly stimulating, and it is recommended to consume no more than 50 grams per day. They can be paired with salads or lemon juice to alleviate the spiciness. People with gastrointestinal sensitivity should avoid eating on an empty stomach.

2. Cold Salad

Cut onions into shreds and soak them in ice water for 10 minutes to remove any spicy taste. Mix with low calorie ingredients such as cucumber and black fungus for a cold salad. Vinegar pickled onions can enhance flavor and promote digestion, but excessive sugar or oil should be avoided. Cold onion salad is suitable as an appetizer for dinner and helps reduce the intake of staple food.

3. Cooking Soup

Cooking onions with vegetables such as tomatoes and cabbage to make a clear soup can increase dietary fiber intake and prolong satiety time. During the cooking process, the sulfur-containing compounds in onions will partially dissolve in the soup, which helps improve metabolism. It is recommended to choose oil-free clear soup and avoid adding cream or starch thickeners.

4. Stir fry

Quickly stir fry onions with a small amount of olive oil until semi transparent, and pair with high protein ingredients such as chicken breast or shrimp. High temperature short-term cooking can retain some nutrients while softening fiber and reducing gastrointestinal burden. Pay attention to controlling the oil temperature not exceeding 180 ℃ to avoid the production of harmful substances such as acrylamide.

5. Eating onions in combination with high-quality protein foods such as eggs and fish can increase metabolic rate through the thermogenic effect of protein. It is recommended to choose low-temperature cooking methods such as steaming fish with onions or onion egg custard. This combination can balance nutrient intake and avoid gastrointestinal discomfort caused by excessive consumption of a single food.

During weight loss, it is recommended to limit the daily intake of onions to 100-150 grams and consume them 2-3 times. Avoid consuming high starch foods such as potatoes and reduce the addition of oil and salt during cooking. Long term consumption of onions alone may lead to nutritional imbalance, and it is necessary to combine them with whole grains, green leafy vegetables, and other foods. In case of heartburn or abdominal distension, stop eating, and diabetes patients need to monitor the blood sugar changes after eating. Suggest combining aerobic exercise and strength training to enhance weight loss effectiveness.