What are the suitable weight loss foods for women

The foods suitable for women to lose weight mainly include broccoli, chicken breast, oats, apples, konjac, etc. These foods are low in calories and rich in dietary fiber or high-quality protein, which helps increase satiety and control calorie intake.

1. broccoli

broccoli is rich in dietary fiber and vitamin C, with only about 35 calories per 100 grams. Its high fiber properties can slow down gastric emptying and reduce hunger. When cooking, it is recommended to boil or steam water, and avoid stir frying with high oil. People who are allergic to cruciferous vegetables should consume them with caution.

2. Chicken Breast

Chicken breast is a typical high protein, low-fat meat, containing approximately 165 calories per 100 grams. The process of protein digestion and absorption can consume more energy, which helps maintain muscle mass. Can be paired with vegetables to make a salad, but it is important to remove the skin to reduce fat intake. Individuals with renal dysfunction should control their intake.

3. Oats

Oats contain soluble dietary fiber such as β - glucan, which expands in water to form gel like substances. This characteristic can prolong satiety time, with approximately 190 calories per 50 grams of dried oats. It is recommended to choose plain oatmeal and avoid instant products with added sugar. People with weak gastrointestinal function should start adapting from small doses.

4. Apples

Apples are rich in pectin and polyphenols, and medium-sized apples contain about 95 calories. Pectin can adsorb excess oil in the intestines and stimulate the satiety nerve during chewing. It is recommended to consume it with the skin on to preserve more dietary fiber. People with excessive stomach acid should avoid eating on an empty stomach.

5. Konjac

Konjac is mainly composed of glucomannan, which contains only 7-10 calories per 100 grams. This water-soluble fiber can expand to dozens of times its original volume in the stomach, effectively suppressing appetite. Common forms include konjac shreds or konjac chunks, which need to be thoroughly washed to remove alkali taste before consumption. Patients with thyroid diseases should consult a doctor before consuming. During weight loss, in addition to choosing appropriate foods, it is also necessary to maintain a daily water intake of 1500-2000 milliliters and avoid sugary drinks. It is recommended to engage in 3-5 aerobic exercises such as brisk walking, swimming, etc. per week, each lasting for more than 30 minutes. Long term weight management requires establishing a balanced diet structure, as extreme dieting may lead to malnutrition. If you experience discomfort symptoms such as dizziness and fatigue, you should adjust your diet plan or seek medical evaluation in a timely manner.