What foods are helpful for weight loss

The main foods that help with weight loss are broccoli, oats, chicken breast, apples, and konjac.

1. Western Blue Flower

Western Blue Flower is rich in dietary fiber and vitamin C, with low calories but strong satiety. Its dietary fiber can slow down gastric emptying, reduce hunger, and promote intestinal peristalsis to help metabolize waste. When cooking, it is recommended to use blanching or stir frying to avoid high oil and high salt methods that can damage the nutritional value.

II. Oats

Oats, as a staple food with low glycemic index, contain β - glucan that expands with water to form gel, which can stay in the stomach for a long time. This soluble dietary fiber can also inhibit cholesterol absorption and improve glucose metabolism. Choose raw oats instead of instant oats. It is better to use it with sugar free soybean milk or Greek yogurt.

III. Chicken Breast

Chicken breast is a typical high protein and low-fat meat, containing about 31 grams of high-quality protein and only 3.6 grams of fat per 100 grams. Protein digestion consumes high energy and can maintain muscle mass, preventing a decrease in basal metabolic rate. Pay attention to using low oil cooking methods such as boiling and baking to avoid frying and damaging its fat reducing value.

4. Apples

Apples contain pectin, which is a water-soluble dietary fiber that can combine with bile acids to reduce fat absorption. Its polyphenolic substances such as quercetin can also regulate the activity of lipid metabolism enzymes. Eating with skin on can preserve more nutrients, but patients with gastritis should be aware that fasting may stimulate the gastrointestinal tract. 5. Konjac Konjac Konjac is rich in glucomannan, a soluble dietary fiber that can expand 80-100 times in volume after absorbing water, significantly increasing satiety. It contains almost no calories and can hinder the absorption of some sugars, but it needs to be cooked to remove alkaloids. People with indigestion should control their intake.

In addition to choosing the above-mentioned foods, it is recommended to maintain a balanced intake of 300-500 grams of vegetables and 200-350 grams of fruits per day, and prioritize using low-temperature methods such as steaming and stewing when cooking. Combine 150 minutes of moderate intensity aerobic exercise such as brisk walking and swimming per week to avoid malnutrition caused by extreme dieting and weight loss. It is reasonable to control the weight loss rate at 0.5-1 kilogram per week, as rapid weight loss in the short term can lead to rebound. Regularly monitoring changes in body fat percentage is more meaningful than simply focusing on weight numbers.