What recipes are helpful for weight loss

During weight loss, you can eat oatmeal Congee, chicken breast, broccoli, apples, boiled eggs and other foods in an appropriate amount to help control calorie intake and supplement nutrition. A weight loss diet should balance low calorie and balanced nutrition, avoiding metabolic decline caused by a single diet.

I. Food

1. Oat Congee

Oat Congee is rich in dietary fiber and β - glucan, which can delay gastric emptying and enhance satiety. It is recommended to choose sugar free plain oats, paired with a small amount of nuts to increase high-quality protein intake, and avoid adding high calorie ingredients such as sugar or condensed milk.

2. Chicken breast

Chicken breast is a high-quality source of protein, with approximately 31 grams of protein per 100 grams and low fat content. Boiling or baking can reduce oil intake, and pairing with vegetables such as asparagus can supplement the B vitamins and promote protein metabolism and utilization.

3. broccoli

broccoli has low calories and is rich in vitamin C and dietary fiber. Its sulforaphane helps regulate fat metabolism. Steaming or blanching can retain more nutrients, and it is recommended to consume 200-300 grams per day as a staple food and side dish.

4. Apples

Apples contain pectin and polyphenols, which can inhibit fat accumulation and regulate gut microbiota. Eating with skin on can increase dietary fiber intake. It is recommended to consume medium-sized apples as an extra between meals.

5. Boiled eggs

Boiled eggs provide complete protein and lecithin, while choline in the yolk helps with fat breakdown. 1-2 servings per day can meet basic metabolic needs, and pairing with whole wheat bread can prolong satiety time.

2. Drug

1. Orlistat capsules

are suitable for obese patients by inhibiting gastrointestinal lipase to reduce fat absorption. It should be used in conjunction with a low-fat diet, which may cause adverse reactions such as fat diarrhea. It is contraindicated for those with abnormal liver function.

2. Metformin hydrochloride tablets

can improve glucose metabolism and reduce weight in insulin resistant obese patients. Common side effects include gastrointestinal reactions, and dosage adjustment is necessary for patients with renal insufficiency.

3. L-carnitine oral solution

assists in promoting fatty acid beta oxidation and is suitable for people who exercise to lose weight. Excessive supplementation may cause nausea and diarrhea. It is recommended to use it in conjunction with exercise under the guidance of a physician.

4. Polycarbonate calcium tablets

are used as dietary fiber supplements to increase satiety and are suitable for people with binge eating tendencies. Adequate drinking water is necessary to prevent intestinal obstruction and should not be taken together with other medications.

5. Spironolactone tablets

are used for edema obesity patients to reduce water and sodium retention through diuresis. Long term use requires monitoring of blood potassium levels, and pregnant women and those with renal insufficiency should use with caution. During weight loss, it is necessary to maintain a daily water intake of 1500-2000 milliliters and avoid sugary drinks. It is recommended to engage in 150 minutes of moderate intensity aerobic exercise per week, such as brisk walking, swimming, etc., combined with strength training to maintain muscle mass. Regular sleep patterns can help regulate leptin secretion, and sleep time should be ensured to be 7-8 hours. When experiencing discomfort such as dizziness and fatigue, it is necessary to adjust the diet plan in a timely manner. Extreme dieting may lead to a decrease in basal metabolic rate. It is recommended to develop personalized recipes under the guidance of a nutritionist and regularly monitor changes in body fat percentage.