What are the foods and fruits that help with weight loss

The foods and fruits that help with weight loss mainly include broccoli, chicken breast, oats, apples, kiwis, etc. These foods are rich in dietary fiber, high-quality protein, or low calorie components, which can enhance satiety and promote metabolism.

1. broccoli

broccoli is a typical low calorie, high fiber vegetable, with only about 30 calories per 100 grams of calories. Its rich dietary fiber can slow down gastric emptying and reduce hunger. The sulforaphane contained in it can help regulate fat metabolism and is suitable for cold or steamed consumption, avoiding high temperature damage to nutrition.

2. Chicken breast

As a high-quality source of protein, chicken breast has a fat content of less than 3% and a protein content of over 20%. High protein properties can enhance the thermogenic effect of food and increase energy consumption. It is recommended to boil or grill without skin, and consume it with vegetables to prolong satiety and reduce snack intake.

3. Oats

The β - glucan of oats expands with water to form gel, which is slowly digested in the gastrointestinal tract. This soluble dietary fiber can stabilize blood sugar and reduce fat accumulation. Choose the original oatmeal to cook Congee, and a small amount of nuts can improve the taste and nutrition density.

4. Apples

Apple pectin is a water-soluble fiber that can adsorb intestinal oils and be excreted from the body. Ursolic acid contained in the epidermis can inhibit adipocyte differentiation, and it is recommended to consume it with the skin. Eating a medium-sized apple half an hour before meals can reduce the amount of food consumed during meals by about 15%.

5. Kiwi fruit

Kiwi alkaloids in kiwifruit can break down proteins and promote meat digestion and absorption. Vitamin C content exceeds that of oranges, which helps with carnitine synthesis and accelerates fat burning. Eating 1-2 per day can improve gut microbiota, but those with excessive stomach acid should control their intake.

During weight loss, it is recommended to include the above foods in the daily diet and pay attention to controlling total calorie intake. The combination of broccoli and chicken breast can be used as a low-fat and high protein lunch, oats are suitable as a breakfast staple, and apples and kiwis are recommended as an extra. At the same time, maintain aerobic exercise for more than 30 minutes every day, such as brisk walking, swimming, etc. Avoid juicing fruits for consumption, as consuming them whole can better preserve dietary fiber. It is recommended to control the rate of weight loss at 0.5-1 kilogram per week, as excessive dieting may lead to a decrease in basal metabolic rate. Individuals with special constitutions or metabolic disorders should consult a nutritionist to develop personalized plans.