What foods to eat for weight loss

Moderate consumption of oats, broccoli, chicken breast, apples, konjac and other foods can help with weight loss.

1. Oats

Oats are rich in dietary fiber, which can increase satiety and delay gastric emptying time. The β - glucan it contains can regulate the gut microbiota and reduce cholesterol absorption rate. It is recommended to choose plain oatmeal without added sugar, together with sugar free soybean milk or low-fat milk as breakfast, to avoid damaging dietary fiber when cooking at high temperature for a long time.

2. broccoli

broccoli is a low calorie, high nutrient vegetable, with less than 40 calories per 100 grams. The sulforaphane contained in it helps promote fat metabolism, while chromium can help stabilize blood sugar levels. After blanching, cold mixing or stir frying can maximize the retention of active ingredients such as vitamin C and glucosinolates.

III. Chicken Breast

Chicken breast is a high-quality source of protein, with a protein content of 24% and a fat content of only 2%. Its branched chain amino acids can promote muscle synthesis and increase basal metabolic rate. Recommend boiling or grilling cooking methods to avoid double heat caused by deep frying, and remove visible fat layers when consuming.

4. Apples

Apple pectin can adsorb excess oil in the intestine, and polyphenols can inhibit adipocyte differentiation. It is recommended to consume it skin on to obtain more dietary fiber, as malic acid helps accelerate glycogen breakdown. Eating medium-sized apples half an hour before meals can effectively reduce the amount of food consumed during regular meals.

5. Konjac

The main component of konjac, glucomannan, has a high expansion ratio when it comes into contact with water, which can produce a physical sense of satiety. It contains almost no digestible carbohydrates and can block some sugar absorption. Konjac products should be fully cooked to remove alkaloids, and the amount of seasoning should be controlled when cold dishes or hot pot are served. In addition to controlling diet, it is recommended to adopt a gradual exercise approach to improve weight loss. In the initial stage, aerobic exercise such as brisk walking and swimming can be chosen, and moderate intensity exercise should be maintained for more than 150 minutes per week. Maintain a regular three meal diet, avoid excessive dieting that can cause a decrease in basal metabolic rate, and use steaming and stewing to reduce oil intake in cooking. Drinking 2000 milliliters of water daily promotes the elimination of metabolic waste and ensures 7 hours of sleep, which helps with leptin secretion. If there is no long-term weight loss or accompanied by abnormal symptoms such as fatigue, timely medical examination should be conducted to screen for endocrine diseases such as polycystic ovary syndrome.