What foods can be eaten for weight loss

During weight loss, it is recommended to consume foods such as apples, chicken breast, broccoli, oatmeal, and konjac in moderation. These foods are rich in dietary fiber or protein, which helps increase satiety and control calorie intake.

1. Apples

Apples are rich in pectin and dietary fiber, which can slow down gastric emptying and reduce hunger. Each 100 grams of apple contains approximately 52 calories, making it suitable for consumption as an extra meal. It is recommended to take it with skin to retain more cellulose, but it should be noted that diabetes patients should control their intake.

2. Chicken Breast

Chicken breast is a high-quality source of protein, containing approximately 165 calories and 31 grams of protein per 100 grams. During the process of protein digestion, it can produce a high food heat effect, which helps to increase energy consumption. When cooking, deep frying should be avoided, and boiling or grilling is recommended. Adding lemon juice can increase iron absorption rate.

III. broccoli

broccoli belongs to the cruciferous vegetable family, containing only 34 calories per 100 grams and rich in vitamin C and dietary fiber. The sulforaphane in it may promote fat metabolism. It is recommended to blanch and then stir fry or stir fry to retain more nutrients. Individuals with thyroid dysfunction should control their intake.

IV. Oatmeal

The β - glucan of oatmeal can form a gel like substance to delay the absorption of sugar. Every 40g dry oatmeal contains about 150 kcal of calories. Choose plain oats without added sugar and pair them with sugar free yogurt for better results. People with weak gastrointestinal function can choose fast maturing oats to reduce digestive burden.

5. Konjac

Konjac products contain water-soluble dietary fiber, such as glucomannan, which has almost no calories and a high coefficient of expansion. The commercially available konjac knots or konjac tofu should be thoroughly washed to remove any alkaline taste, and low-fat seasonings should be used when cold mixed. Individuals with renal insufficiency should limit their intake to avoid exacerbating the burden of mineral metabolism.

During weight loss, it is recommended to adopt a small portion multi meal system, with coarse grains accounting for no less than one-third of the daily staple food, and cooking mainly through steaming, boiling, and stewing. Maintain a daily water intake of 1500-2000 milliliters and drink green tea or black coffee appropriately. Combining 3-5 aerobic exercises per week, lasting for more than 30 minutes each time, can achieve better results. If you experience dizziness, fatigue, or other discomfort, you should adjust your diet plan in a timely manner and consult a nutritionist if necessary.