What foods are helpful for weight loss during the weight loss period

The foods that can help with weight loss during the weight loss period mainly include broccoli, chicken breast, oats, apples, green tea, etc. These foods are low in calories and rich in dietary fiber or high-quality protein, which can enhance satiety and promote metabolism.

1. broccoli

broccoli is a typical low calorie, high fiber vegetable, containing only about 30 calories per 100 grams. Its rich dietary fiber can slow down gastric emptying and reduce hunger. The sulforaphane contained in radish may help regulate fat metabolism. When cooking, it is recommended to blanch it in cold water or stir fry it to avoid high temperature frying and damaging nutrients.

2. Peeled chicken breast

is a high protein and low-fat meat with a protein content of over 20%. High quality protein can maintain muscle mass and enhance the thermogenic effect of food, and the digestive process itself consumes more energy. Pay attention to choosing cooking methods such as steaming and frying with less oil to avoid excessive heat caused by deep frying.

3. Oats

Oats' β - glucan belongs to soluble dietary fiber, which can form gel like substances after swelling in water to delay sugar absorption. Its glycemic index is low, making it suitable as a breakfast staple paired with milk. Choosing plain oatmeal instead of instant sweet products can avoid excessive intake of added sugar.

4. Apples

Apples contain pectin that can absorb excess oil in the intestines and excrete it with feces. A medium-sized apple contains about 4 grams of dietary fiber. Chewing apples takes a longer time and helps the brain receive signals of satiety. It is recommended to consume with skin to preserve more nutrients, but it is important to thoroughly clean any pesticide residues.

5. Green Tea

The catechins in green tea, especially EGCG, may assist in weight loss by increasing fat oxidation and thermogenesis. Drinking 3-4 cups of sugar free green tea daily is more suitable to avoid stimulating the gastrointestinal tract when consumed on an empty stomach. Be careful not to drink it 2 hours before sleep to avoid caffeine affecting sleep quality. During weight loss, in addition to choosing the aforementioned foods, it is also important to control total calorie intake and maintain a diverse diet. It is recommended to consume at least 12 types of food per day and at least 25 types per week to ensure a balanced intake of vitamins and minerals. Cooperate with regular aerobic exercise and strength training, such as brisk walking, swimming, squats, etc., and exercise for no less than 150 minutes per week. To avoid excessive dieting leading to a decrease in basal metabolic rate, weight management should be gradual, and losing 0.5-1 kilogram per week is healthier. The preferred cooking method is steaming, stewing, and mixing, reducing the use of cooking oil and refined sugar. maintaining sufficient sleep and a positive mindset are equally important for weight loss.