What nutritious meals should be eaten for weight loss

A nutritious meal for scientific weight loss should include five core elements: high-quality protein, complex carbohydrates, dietary fiber, healthy fats, and vitamins and minerals. The principle of combination is low calorie and high nutrient density.

1. High quality protein:

White meat such as chicken breast, fish, and shrimp provide essential amino acids and have low fat content. Combining animal protein such as tofu and eggs with plant-based protein can improve absorption rate. Protein can prolong satiety and reduce muscle loss. The recommended daily intake is 1.2-1.6 grams per kilogram of body weight.

2. Compound carbohydrates:

Low GI staple foods such as oats, brown rice, and sweet potatoes slowly release energy to avoid sudden increases and decreases in blood sugar. This type of food is rich in B vitamins and magnesium, which can maintain stable metabolic function. It is recommended to control the cooked weight at 50-80 grams per meal.

3. Dietary fiber:

Combining dark vegetables such as broccoli and spinach with chia seeds and flaxseed can increase chewing frequency, slow down eating speed, and promote intestinal peristalsis. Daily intake of 25-30 grams of dietary fiber can promote smooth bowel movements and reduce cholesterol absorption.

4. Healthy fats:

Monounsaturated fatty acids in avocados and nuts, as well as Omega-3 in salmon and walnuts, can regulate lipid metabolism. Daily intake of 15-20 grams can maintain normal hormone secretion. Be careful to avoid high-temperature cooking to preserve nutrient activity.

5. Trace nutrients:

Combining foods rich in vitamin C such as colored peppers and kiwifruit with dairy products can increase the absorption rate of calcium and iron. It is recommended to consume fruits and vegetables of different colors through the rainbow diet method to ensure comprehensive coverage of vitamins A, E, potassium, zinc, and other minerals.

The development of weight loss nutrition meals should follow the principle of individualization. For those with low basal metabolic rates, the protein ratio can be appropriately increased to 30%, and for those who exercise, slow carbon supplementation should be added. For breakfast, it is recommended to use a combination of protein and dietary fiber, such as Greek yogurt with berries. For lunch, it is recommended to use compound carbohydrates with white meat and green leafy vegetables. For dinner, reduce carbohydrates and increase mushroom intake. Pay attention to drinking at least 2000 milliliters of water per day, and prioritize steaming, boiling, and cold dishes for cooking. Regularly adjust the types of ingredients to avoid single nutrition, and combine them with 150 minutes of low-intensity exercise per week for better results. When experiencing dizziness, fatigue, and other discomforts, one should promptly evaluate their dietary structure and supplement with multivitamins under the guidance of a nutritionist if necessary.