What can I eat to lose weight and be healthy? Losing weight quickly

During weight loss, it is advisable to choose high protein and low-fat foods, high dietary fiber vegetables, low sugar fruits, whole grains and coarse grains, as well as nut and seed foods rich in unsaturated fatty acids in moderation. This can not only promote healthy weight loss but also accelerate metabolism. This type of food has the characteristics of strong satiety, balanced nutrition, and controllable calories, which can be combined with a scientific diet plan to achieve sustained weight loss.

1. High protein and low-fat foods

High quality protein sources such as chicken breast, shrimp, and lean beef can maintain muscle mass, and high protein digestion energy consumption can enhance the thermal effect of food. Whey protein powder as a supplement can increase breakfast protein intake, but caution should be exercised for individuals with abnormal kidney function. Moderate daily intake can reduce hunger and avoid metabolic decline caused by muscle loss during weight loss.

2. High dietary fiber vegetables

Dark vegetables such as broccoli, spinach, and kale are rich in insoluble dietary fiber, which can slow down gastric emptying and improve gut microbiota. Ensure at least 200 grams of boiled or stir fried vegetables per meal, which can increase food volume, reduce calorie density, and promote cholesterol excretion. People with gastrointestinal sensitivity need to gradually increase their intake to avoid bloating. 3. Low sugar fruits

Blueberries, strawberries, pomelos, and other low glycemic index fruits provide vitamins and antioxidants, and their natural fructose metabolism pathway is different from that of added sugars. Eating around 100 grams between meals can alleviate the craving for sweets, and the polyphenols in the fruit peel also help inhibit fat synthesis. Patients with diabetes still need to control the total amount within 200 grams per day.

4. Whole Grain Coarse Grains

Unrefined grains such as oats, quinoa, and brown rice retain their germ and bran, while B vitamins and magnesium elements participate in energy metabolism. Replacing white rice flour can stabilize blood sugar fluctuations, while resistant starch is difficult to absorb in the small intestine. It is recommended to mix coarse and fine grains in a ratio of 1:2. For those with weak digestive function, fermented whole wheat products can be chosen.

V. Unsaturated Fatty Acids

Plant seeds such as flaxseed, chia seeds, and almonds provide omega-3 fatty acids, regulate leptin sensitivity, and reduce visceral fat accumulation. Adding 10-15 grams of natural nuts as a daily meal, the combination of fat and dietary fiber can produce a sustained satiety signal. Attention should be paid to strict weighing to avoid excessive heat.

A sustainable dietary pattern should be established for weight loss, and it is recommended to adopt the 211 plate rule: 2 portions per meal, 1 protein portion, 1 staple food portion, combined with 30 minutes of aerobic exercise per day. It is reasonable to avoid extreme dieting that can cause basal metabolic damage and lose 0.5-1 kilogram of weight per week. The preferred cooking method is steaming, stewing, and mixing, with a daily limit of 20 grams of edible oil. Keeping a diet diary can help identify hidden sources of calories, and if necessary, consult a registered nutritionist to develop personalized plans. Maintaining a regular schedule and stress management are equally crucial for regulating cortisol levels.