What is the best food for girls to eat for fitness and lose weight

It is recommended for girls to choose high protein, low sugar, and high dietary fiber foods during their fitness and weight loss period, mainly including chicken breast, broccoli, oats, eggs, Greek yogurt, etc. This type of food can provide sufficient nutrition and help control calorie intake, and when combined with exercise, it can improve fat loss efficiency.

1. Chicken breast

Chicken breast is a typical source of high-quality protein, with approximately 165 calories per 100 grams and extremely low fat content. Protein can prolong satiety and promote muscle repair, making it suitable for consumption before and after fitness. It is recommended to boil or grill while cooking, and avoid frying to control additional calorie intake. Eating vegetables in combination can increase dietary fiber intake and enhance fat loss effects.

2. broccoli

broccoli is rich in vitamin C and dietary fiber, with only 35 calories per 100 grams. Its high fiber properties can slow down gastric emptying rate and reduce the probability of overeating. The components such as sulforaphane contained in it help regulate metabolism. Suggest steaming or stir frying to preserve nutrients as the main vegetable for fitness meals.

3. Oats

Oats belong to low glycemic index carbohydrates, providing sustained energy and strong satiety. The β - glucan contained can regulate blood lipid levels and is suitable as a slow carbon source before fitness. Choose raw oats instead of instant ones, and pair them with chia seeds or protein powder to make high protein meal replacements, avoiding the addition of sugar.

4. Eggs

Eggs are highly cost-effective complete protein, and the yolk contains phospholipids that help with fat metabolism. Fitness enthusiasts can consume 2-3 servings per day, and use olive oil when boiling or frying eggs. The protein digestion and absorption rate is over 90%, and consuming it within 30 minutes after exercise can effectively promote muscle synthesis and reduce body fat percentage.

5. Greek yogurt

Greek yogurt has twice the protein content of regular yogurt and contains probiotics to regulate the intestines. Choosing the sugar free version can avoid adding sugar burden, and pairing it with low sugar fruits such as blueberries can enhance flavor. Whey protein can quickly repair muscle micro injuries after exercise, and consuming it before bedtime can also alleviate nighttime hunger.

During the fitness and weight loss period, it is necessary to maintain a daily calorie intake of 300-500 calories. In addition to choosing the above-mentioned foods, it is recommended to adopt a small and frequent meal pattern. The recommended ratio of carbon water to protein for moderate supplementation before and after exercise is 1:3 to avoid complete carbon depletion affecting exercise performance. Pay attention to replenishing sufficient water and drink no less than 2000 milliliters of water per day. Long term regular strength training combined with aerobic exercise, resistance training at least 3 times a week to maintain basal metabolic rate. A sleep duration of at least 7 hours and stable cortisol levels are more conducive to fat breakdown. If there are special health conditions, it is recommended to develop a personalized diet plan under the guidance of a nutritionist.