What are the best three meals a day during weight loss period

During the weight loss period, it is recommended to choose high protein, high dietary fiber, and low glycemic index foods for three meals a day, mainly including chicken breast, broccoli, oats, eggs, brown rice, etc. Reasonable combination of these foods can help control calorie intake while ensuring nutritional balance.

1. Chicken breast

Chicken breast is an important source of high-quality protein, with low fat content and strong satiety. Every 100 grams of chicken breast contains about 20 grams of protein, making it suitable as a main dish for lunch or dinner. It is recommended to boil or grill while cooking, and avoid frying to control additional calorie intake. Eating vegetables in combination can increase dietary fiber intake and promote intestinal peristalsis.

2. broccoli

broccoli is rich in vitamin C and dietary fiber, with extremely low calories and high nutrient density. As a cruciferous vegetable, it contains glucosinolates with antioxidant properties. It can be steamed or blanched and then cold mixed to retain more nutrients. Suggest pairing 100-150 grams with each meal, which can increase satiety without causing excessive calorie burden.

3. Oats

Oats are a high-quality source of complex carbohydrates, with a low glycemic index and rich in β - glucan. As a breakfast staple, it can slowly release energy and avoid drastic fluctuations in blood sugar. Choosing plain oatmeal paired with sugar free yogurt or a small amount of nuts can not only meet morning energy needs but also extend satiety time. Be careful to avoid adding high sugar instant oat products.

4. Eggs

Eggs contain a complete amino acid profile and are one of the most bioavailable proteins. The lecithin in egg yolks helps with fat metabolism, and it is recommended to consume 1-2 whole eggs per day. Low oil cooking methods such as boiling water, frying eggs, or steaming eggs can be used. Egg white protein powder can also be used as a protein supplement option, but natural eggs have more comprehensive nutrition.

5. Brown Rice

Brown rice retains the rice bran layer and germ, and is rich in B vitamins and dietary fiber. Compared to polished white rice, it has a lower glycemic index and is suitable as a staple food substitute during the weight loss period. Before cooking, it is necessary to thoroughly clean and soak, and use a 1:1.5 rice water ratio for steaming. Limit each meal to a small bowl size and pair it with plenty of vegetables and protein foods. During the weight loss period, the diet should control the total calorie intake, but excessive dieting should not be avoided. It is recommended to maintain a regular three meal schedule, with breakfast accounting for 30% of the day's calories, lunch for 40%, and dinner for 30%. The main cooking method is steaming, boiling, stewing, and mixing, with limited use of oil and salt. Drink at least 2000 milliliters of water per day and avoid sugary drinks. Combining 3-5 aerobic exercises and 2-3 strength training sessions per week can achieve a healthy weight loss effect. If you experience discomfort such as dizziness and fatigue, you should adjust your diet plan or consult a nutritionist in a timely manner.