What foods are available for weight loss

The main foods that help with weight loss are oats, broccoli, chicken breast, apples, konjac, etc. These foods have the characteristics of low calorie, high dietary fiber or high protein, which can enhance satiety and promote metabolism.

1. Oats

Oats are rich in soluble dietary fiber β - glucan, which can slow down gastric emptying after absorbing water and swelling. Its glycemic index is relatively low, which can stabilize blood sugar levels and reduce fat accumulation. It is recommended to choose pure oatmeal without additives to avoid the sugar in ready to eat oats. Paired with sugar free yogurt or a small amount of nuts can enhance the taste.

2. broccoli

broccoli has extremely low calories and high dietary fiber content, with only 34 kcal per 100 grams. The presence of sulforaphane may help regulate fat metabolism. When cooking, it is recommended to steam or blanch, as excessive heating can damage the nutritional content. Can be paired with shrimp or chicken breast to increase protein intake.

3. Chicken breast

Chicken breast is a high-quality source of protein, with approximately 31 grams of protein per 100 grams. A high protein diet can enhance the caloric effect of food and increase energy expenditure. It is recommended to use low oil frying or boiling method to cook after peeling. Paired with lemon juice, it can enhance the absorption rate of iron.

4. Apples

Apples contain pectin and polyphenols, which can regulate the balance of gut microbiota. The chewing process can stimulate the transmission of satiety nerve signals. Eating with skin on can obtain more dietary fiber, but attention should be paid to pesticide residue issues. It is recommended to replace high sugar snacks with an extra meal between two meals.

5. Konjac

The main component of konjac is glucomannan, which can expand in volume dozens of times after absorbing water. This soluble dietary fiber is almost not absorbed by the human body and can significantly prolong satiety time. Before consumption, it is necessary to thoroughly clean and remove the alkaline taste. It can be served cold or boiled in soup.

During weight loss, it is necessary to maintain a diversified diet, as a single food cannot meet nutritional needs. It is recommended to include the above foods in a balanced diet plan, along with moderate aerobic exercise and strength training. Pay attention to controlling the amount of oil and salt used during cooking, and avoid using high-temperature cooking methods such as deep frying. 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. If combined with chronic diseases such as diabetes, the diet plan should be adjusted under the guidance of a doctor or nutritionist.