What are the foods and fruits for weight loss

During weight loss, you can choose foods such as oats, broccoli, chicken breast, apples, grapefruit, etc. You can also follow the doctor's advice to use medications such as orlistat capsules, L-carnitine tablets, metformin tablets, phenolphthalein tablets, and sibutramine capsules. Weight loss should mainly focus on controlling total calorie intake. It is recommended to reduce high-fat and high sugar foods, eat more foods rich in dietary fiber, and replace refined rice and flour with oats as the main staple food.

1. Food

Oats are a typical low calorie food, rich in dietary fiber, and can be consumed as a staple food. Oats have about three times the dietary fiber content of rice, which helps delay gastric emptying time, increase satiety, and reduce intake of other high calorie foods. Oats also contain a lot of B vitamins, which help promote fat metabolism.

2. Food

broccoli is rich in dietary fiber and vitamin C, and has low calories. Each 100 grams of broccoli contains only 35 calories, with a dietary fiber content of up to 2.6 grams, making it an excellent vegetable choice to help control total calorie intake. The sulforaphane component in broccoli can promote fat breakdown metabolism.

III. Food

Chicken breast is a common high protein and low-fat meat with high protein content and low fat content. 100 grams of skinless chicken breast contains approximately 31 grams of protein and only 3.6 grams of fat, making it suitable for supplementing high-quality protein during weight loss. The B vitamins in chicken breast help with fat metabolism.

4. Food

Apples are low in calories and rich in dietary fiber. A medium-sized apple contains approximately 95 calories and 4.4 grams of dietary fiber. The pectin in apples can slow down gastric emptying, and apple polyphenols help inhibit fat accumulation. Apples belong to low glycemic index fruits and are suitable for consumption during weight loss periods.

5. Food

Pomelo has a low sugar content and is rich in vitamin C. Half a medium-sized grapefruit contains about 52 calories. Yuzu contains a high amount of naringin, which can help reduce insulin levels and promote fat breakdown metabolism. Yuzu is a fruit with high dietary fiber content, which helps promote intestinal peristalsis.

6. Medication

Orlistat capsules are currently the only prescription drug approved for weight loss in China, which reduces fat absorption by inhibiting gastrointestinal lipase. Orlistat is mainly suitable for overweight individuals with a body mass index exceeding 24, and should be used under the guidance of a doctor. When using, it should be accompanied by a low-fat diet, which may cause adverse reactions such as oily stools.

7. Drug

L-carnitine tablets can help transport long-chain fatty acids into mitochondria for oxidation, theoretically promoting fat metabolism. L-carnitine is mainly used as an adjuvant therapy for severely obese patients and should be used under the guidance of a physician. Clinical evidence suggests that its weight loss effect is limited and requires dietary control and exercise.

VIII. Drug

Metformin tablets are mainly used for blood sugar control in patients with type 2 diabetes, and may have a certain weight loss effect on obese patients with insulin resistance. Metformin indirectly affects weight by improving insulin sensitivity and is not a specialized weight loss medication. Attention should be paid to monitoring renal function during use, which may cause gastrointestinal discomfort.

9. Drug

Phenolphthalein tablets belong to stimulant laxatives, which promote defecation by stimulating intestinal peristalsis and produce temporary weight loss effects. Phenolphthalein tablets cannot truly reduce body fat, and long-term use may lead to electrolyte imbalance and dependence. Phenolphthalein tablets have been withdrawn from the Chinese market and are not recommended for weight loss purposes.

10. The drug

Sibutramine capsules were once used to treat obesity, but have been banned in many countries due to their increased risk of cardiovascular disease. Sibutramine exerts a weight loss effect by inhibiting the reuptake of central neurotransmitters through appetite suppression, but may cause serious adverse reactions such as elevated blood pressure and increased heart rate. At present, China has banned the production and sale of weight loss drugs containing sibutramine.

During weight loss, it is important to maintain a balanced diet, with an increase in the intake of coarse grains such as oats and 300-500 grams of vegetables per day. Dark colored vegetables such as broccoli should be preferred. Fruits weigh 200-350 grams per day, and it is recommended to choose low sugar fruits such as apples and pomelos. It is important to gradually reduce weight, and it is recommended to lose 0.5-1 kilogram per week. Exercise is an effective way to lose weight, and it is recommended to engage in 150 minutes of moderate intensity aerobic exercise per week. It is not recommended to take weight loss medication on your own. The use of any weight loss medication must be done under the guidance of a professional physician, and regular monitoring of physical indicators is necessary. If discomfort symptoms such as dizziness and palpitations occur, seek medical attention promptly.