How to lose weight with food

Adjusting the diet structure can help with weight loss, and suitable foods for weight loss mainly include oats, broccoli, chicken breast, apples, konjac, etc. During weight loss, it is necessary to control total calorie intake, increase the intake of dietary fiber and high-quality protein, and reduce the intake of high sugar and high-fat foods.

1. Oats

Oats are rich in soluble dietary fiber, which can slow down gastric emptying and increase satiety. β - glucan in oats helps regulate blood sugar levels and reduce fat accumulation. It is recommended to choose pure oatmeal without additives to avoid excessive sugar content in ready to eat oats. Oats can be eaten as breakfast with low-fat milk or sugar free soybean milk.

2. Western Blue Flower

Western Blue Flower is low in calories and rich in nutrients, containing only 35 calories per 100 grams. Containing a large amount of vitamin C and dietary fiber, it helps promote intestinal peristalsis. The sulforaphane in broccoli may help regulate fat metabolism. When cooking, it is recommended to use steaming or quick frying methods to avoid high-temperature frying that can damage the nutritional components.

3. Chicken breast

Chicken breast is a good source of high-quality protein, with high protein content and low fat content. The process of protein digestion and absorption requires more energy consumption, which helps to increase calorie expenditure. The tryptophan in chicken breast helps regulate appetite. It is recommended to use low-fat cooking methods such as boiling and baking, and avoid frying or using too many seasonings.

4. Apples

Apples are rich in pectin and dietary fiber, which can promote intestinal peristalsis. Polyphenols in apple peels have antioxidant properties. The chewing process of apples can increase satiety. It is recommended to choose fresh apples for direct consumption to avoid juice extraction causing loss of dietary fiber and sugar concentration.

5. Konjac

Konjac is rich in glucomannan, a soluble dietary fiber that can increase satiety after absorbing water and swelling. Konjac contains almost no calories and is suitable as a substitute for staple food. The dietary fiber in konjac helps regulate the balance of gut microbiota. Before consumption, it is necessary to thoroughly clean and remove the alkaline taste. It can be cold mixed or stir fried with vegetables. During weight loss, in addition to choosing suitable foods, it is also important to pay attention to dietary patterns and avoid overeating. It is recommended to eat small meals frequently and maintain moderate exercise every day. During the weight loss process, it is important to ensure a balanced diet and avoid excessive dieting. If discomfort symptoms such as dizziness and fatigue occur, adjust your diet plan in a timely manner. Long term adherence to healthy eating and exercise habits is necessary to maintain an ideal weight.