What is the best diet for weight loss and nutrition

We recommend high protein and low GI foods with dietary fiber for weight loss nutrition meals, mainly including chicken breast, oats, broccoli, salmon, and Greek yogurt.

1. Chicken breast:

Chicken breast is a typical high protein and low-fat ingredient, containing about 31 grams of protein and only 3.6 grams of fat per 100 grams. Its protein digestion and absorption rate is as high as 90%, which can effectively maintain muscle mass and enhance satiety. When cooking, it is recommended to peel the skin and boil it in water or bake it at low temperature to avoid frying and damaging the nutritional structure. Paired with colored peppers or asparagus, it can increase vitamin C intake and promote collagen synthesis.

2. Oats:

Oats belong to low glycemic index (GI) value of 55 composite carbohydrates, and β - glucan can delay gastric emptying rate. Every 50 grams of dried oats contains 5 grams of dietary fiber, which can regulate gut microbiota and reduce cholesterol absorption. Choose steel cut oats to retain more germ nutrition, and combine with Kia seeds to form gel like substances to extend the satiety time. Be cautious when choosing ready to eat oats as they may contain added sugar.

3. Broccoli:

Broccoli is rich in sulforaphane and vitamin K, with only 34 calories per 100 grams. The glucosinolates unique to cruciferous plants are converted into anti-cancer active substances after chewing. It is recommended to blanch for 3 minutes to preserve the crispy and tender taste, and to promote the absorption of fat soluble vitamins when eaten with olive oil. The chromium element contained can also assist in regulating blood sugar levels. 4. Salmon: Salmon provides high-quality Omega-3 fatty acids, with 18.4 grams of protein and 2.3 grams of EPA/DHA per 100 grams. These unsaturated fatty acids can inhibit adipocyte differentiation and reduce visceral fat accumulation. Choosing wild caught species results in less pollution, and wrapping them in tin foil and baking them at 200 ℃ can maximize the retention of nutrients. Paired with lemon juice, it can enhance the absorption rate of iron elements.

5. Greek yogurt:

Skimmed Greek yogurt has three times the protein content of regular yogurt, with 10 grams of protein per 100 grams and only 59 calories. The bioactive peptides produced by the breakdown of casein have the function of regulating blood pressure. Choose the sugar free version and add fresh blueberries to supplement anthocyanins while avoiding sugar intake. People with lactose intolerance can choose plant-based protein yogurt as a substitute.

During weight loss, it is recommended to consume at least 12 types of ingredients daily and use low-temperature cooking methods such as steaming and stewing. For breakfast, you can pair it with whole wheat bread and boiled eggs. For lunch, you can choose mixed grain rice with blanched shrimp. For dinner, we recommend mushroom and tofu soup. During meal time, you can eat 20 grams of original nuts or 150 grams of low sugar fruits. Please note that the daily water intake should reach kg x 30ml of body weight and avoid sugary drinks. Regular resistance training combined with aerobic exercise, consuming 2000-3000 calories per week, is more conducive to healthy weight loss. For those with severe excess body fat percentage, it is recommended to develop personalized plans under the guidance of a nutritionist.