What is a normal weight loss diet

A normal weight loss diet should include high-quality protein, dietary fiber, low glycemic index carbohydrates, and moderate healthy fats, mainly including chicken breast, broccoli, oats, avocados, eggs, and other foods.

1. Chicken breast

Chicken breast is a high-quality source of protein, with approximately 20 grams of protein per 100 grams and low fat content. Protein can increase satiety and help maintain muscle mass, avoiding muscle loss during weight loss. Suggest boiling or grilling, avoid deep frying. Pairing vegetables rich in dietary fiber can delay gastric emptying time and reduce hunger. People with protein allergies should consume with caution.

2. broccoli

broccoli is rich in dietary fiber and vitamin C, with only 35 calories per 100 grams of calories. Dietary fiber can promote intestinal peristalsis and absorb fats, reducing fat absorption. It is recommended to steam or blanch to preserve nutrients, as excessive cooking can damage vitamins. Individuals with thyroid dysfunction need to control their intake, as their sulfur-containing glycosides may affect iodine absorption.

3. Oats

Oats belong to low glycemic index carbohydrates, and containing β - glucan can delay sugar absorption. Eating 50 grams of oatmeal for breakfast can maintain a sense of fullness for 3-4 hours, and adding nuts can increase healthy fat intake. Choose plain oatmeal to avoid adding sugar products, and for those with weak gastrointestinal function, choose instant oatmeal to reduce digestive burden.

4. Avocado

Avocado provides monounsaturated fatty acids and potassium elements, and 1/4 avocado contains about 5 grams of healthy fat. Moderate intake helps with the absorption of fat soluble vitamins and improves metabolic syndrome indicators. Can be consumed directly or made into salad dressing, with a recommended daily intake of no more than half. Patients with gallbladder diseases need to control their intake.

5. Eggs

Eggs contain a complete amino acid profile and lecithin, with each egg containing approximately 6 grams of protein. Boiled eggs or poached eggs can maximize the retention of nutrients and avoid adding extra fat to fried eggs. Individuals with abnormal cholesterol metabolism can consume 1-2 whole eggs per day without completely removing the yolk. People who are allergic to eggs should choose alternative protein sources.

During weight loss, it is necessary to maintain 1200-1500 milliliters of water per day, and drinking in small portions can help eliminate metabolic waste. Combining 3-5 aerobic exercises per week such as brisk walking, swimming, etc., each lasting for more than 30 minutes. Avoid extreme dieting that can lead to a decrease in basal metabolic rate. If abnormal symptoms such as dizziness and amenorrhea occur, seek medical attention promptly. Long term maintenance of a healthy eating pattern is more important than short-term rapid weight loss.