What foods can girls eat for fitness and weight loss

Girls can eat low calorie and high nutrient ingredients such as broccoli, spinach, chicken breast, tomatoes, cucumbers, etc. in moderation during their fitness and weight loss period. These foods are rich in dietary fiber, vitamins, and high-quality protein, which help control calorie intake and promote metabolism.

1. broccoli

broccoli is an ideal choice for fitness and weight loss, containing only about 35 calories per 100 grams, while also being rich in vitamin C and dietary fiber. Its high fiber properties can prolong satiety and reduce the need for additional eating. When cooking, it is recommended to stir fry with a small amount of olive oil or boil in water to avoid high temperature frying that can damage nutrition. People who are allergic to cruciferous vegetables should consume them with caution.

2. Spinach

Spinach is rich in iron and folate, which can help prevent sports anemia. The chlorophyll and nitrate components can enhance exercise endurance and are suitable for consumption before and after fitness. Cold or stir fried dishes can maximize the retention of nutrients, and patients with kidney stones should control their intake.

3. Chicken breast

As a high-quality source of protein, chicken breast contains approximately 31 grams of protein per 100 grams and has an extremely low fat content. Its amino acid composition helps with muscle repair after exercise, and it is recommended to use steaming or baking after peeling. Be careful to avoid pairing with high-fat sauces, and gout patients should consume in moderation.

4. Tomatoes

Tomatoes are rich in lycopene and vitamin A, which have antioxidant properties. Its moisture content exceeds 90%, which can replenish the water lost during exercise. Eating raw can obtain more vitamin C, and the absorption rate of lycopene is higher after heating. People with excessive stomach acid should avoid eating on an empty stomach.

5. Cucumber

Cucumber has a water content of 96%, extremely low calories, and contains potassium elements that promote water metabolism. The silicon substance in cucumber skin is beneficial for joint health and suitable for long-term fitness enthusiasts. When making cold dishes, it is recommended to eat them immediately. People with spleen and stomach deficiency and cold should not consume too much raw and cold cucumber.

During the period of fitness and weight loss, it is important to pay attention to a balanced diet, including whole grains and healthy fats in addition to the aforementioned ingredients. It is recommended to pair vegetables of different colors for consumption to obtain various plant nutrients, and cooking methods mainly include steaming and cold mixing. The daily intake of vegetables should reach 300-500g. serving of individual dishes are more conducive to nutrient absorption. Timely replenish water and electrolytes after exercise to avoid metabolic decline caused by excessive dietary control. Long term adherence to a scientific diet combined with regular exercise is necessary to achieve the desired weight loss effect.