The simplest weight loss recipe

The core of a weight loss diet lies in controlling calorie intake and ensuring nutritional balance. It is recommended to pair it with low calorie and high nutrient foods such as boiled chicken breast, steamed broccoli, whole wheat bread, sugar free yogurt, and apples. During weight loss, it is necessary to reduce the intake of refined sugars and oils, increase the ratio of high-quality protein to dietary fiber, and combine moderate exercise to achieve the desired results.

1. Boiled chicken breast

Chicken breast is a typical high protein, low-fat ingredient, containing only 165 calories per 100 grams. The boiling method can minimize the addition of oil and retain more than 20 grams of high-quality protein, which helps maintain muscle mass and prolong satiety. Pay attention to controlling the cooking time within 8-10 minutes to avoid the meat becoming stale and affecting the taste. Can be paired with black pepper or lemon juice for seasoning, but avoid high sodium sauces.

2. Steamed broccoli

broccoli is rich in vitamin C and dietary fiber, and steaming for 5 minutes can retain over 90% of its nutrients. About 35 calories per 100 grams, containing 3.7 grams of dietary fiber, can promote intestinal peristalsis. Among them, sulforaphane has anti-inflammatory effects and is suitable as the main vegetable during the fat loss period. It is recommended to consume 4-5 times a week, with 200 grams per serving.

3. Whole wheat bread

Choose bread made from 100% whole wheat flour, with each slice containing approximately 70 calories and 2 grams of dietary fiber. Compared to refined flour, whole wheat bread has a 40% lower glycemic index, which can stabilize blood sugar levels and reduce fat accumulation. For breakfast, you can pair 1-2 pieces with eggs. Please check the ingredient list to avoid products with a sugar content exceeding 3 grams per 100 grams.

4. Sugar free yogurt

Probiotics in fermented dairy products help regulate gut microbiota balance. Choose sugar free yogurt with less than 60 calories per 100 grams. The conjugated linoleic acid contained can promote fat metabolism, and it is recommended to consume about 200 milliliters per day. You can add a small amount of blueberries to enhance the flavor and avoid choosing yogurt that contains sugar substitutes.

5. Apples

Medium sized apples contain approximately 95 calories and 4.4 grams of dietary fiber, and pectin can slow down gastric emptying. The polyphenols in it can inhibit adipocyte differentiation, and it is recommended to consume it with the skin to preserve more nutrients. When eaten as an extra meal, pairing with 10 grams of nuts can enhance the duration of satiety.

During the implementation of a weight loss diet, it is necessary to maintain a daily water intake of at least 2000 milliliters and follow the principle of small amounts and multiple meals to control the portion size of each meal. Avoid extreme dieting with a single food, and long-term daily calorie intake should not be less than 1200 calories. Perform 150 minutes of moderate intensity aerobic exercise per week, such as brisk walking, swimming, etc., combined with 2 strength training sessions to maintain basal metabolic rate. When experiencing discomfort symptoms such as dizziness and fatigue, it is necessary to adjust the diet plan in a timely manner and consult a nutritionist to develop personalized recipes if necessary. Maintaining a regular schedule and a positive mindset are equally important for weight management.