What low calorie foods can help with weight loss

Low calorie foods that help with weight loss mainly include broccoli, chicken breast, cucumber, apple, konjac, etc. These foods are rich in dietary fiber or high-quality protein, which can increase satiety and prevent excessive calorie intake.

1. broccoli

broccoli contains only about 35 calories per 100 grams, as well as rich dietary fiber and vitamin C. Its high fiber properties can slow down gastric emptying and reduce hunger. When cooking, it is recommended to steam or blanch to avoid high oil and quick stir frying that can damage nutrition. People who are allergic to cruciferous vegetables should consume them with caution.

2. Peeled chicken breast

contains approximately 165 calories per 100 grams, making it a typical high protein, low-fat meat. Protein digestion consumes high energy and provides long-lasting satiety, making it suitable as the main source of protein during the weight loss period. Pay attention to choosing low oil cooking methods, boiling or grilling can better control calorie intake.

3. Cucumber

Cucumber has a moisture content of over 95%, with only 16 calories per 100 grams. Propanedioic acid can inhibit the conversion of sugars into fats, making it suitable as an additional snack. Eating with skin on can increase dietary fiber intake, but pesticide residues on the skin need to be thoroughly cleaned.

4. Apples

Medium sized apples contain about 95 calories, and pectin components can regulate the balance of gut microbiota. It is recommended to choose crispy apples and chew them slowly for better brain satiety signal reception. People with excessive stomach acid should avoid eating on an empty stomach, and diabetes patients should control their single intake.

5. Konjac

Konjac refined flour products have almost zero heat, and glucomannan expands dozens of times in water to form gel like substances. This soluble dietary fiber can adsorb oils and slow down sugar absorption, but excessive consumption may affect mineral absorption. It is recommended to control it within 200 grams per day.

Long term calorie control requires attention to food diversity. It is recommended to pair the above-mentioned low calorie ingredients with whole grains to avoid single nutrition. During weight loss, the daily water intake should be at least 2000 milliliters. Adequate hydration can improve metabolic efficiency. Combining 150 minutes of moderate intensity exercise per week, such as brisk walking or swimming, can more effectively create a calorie deficit. When experiencing discomfort symptoms such as dizziness and fatigue, it is necessary to adjust the diet structure in a timely manner and consult a nutritionist.