What's good for lunch during weight loss

During the weight loss period, it is recommended to choose high protein and low calorie foods such as chicken breast, broccoli, oats, salmon, and tofu for lunch in moderation, which can help control calorie intake and maintain satiety.

1. Food

1. Chicken breast

Chicken breast has high protein content and low fat content, with only 165 calories per 100 grams, making it a suitable source of high-quality protein during weight loss. When cooking, it is recommended to boil or grill to avoid frying, and pairing with vegetables can increase dietary fiber intake. Long term consumption should pay attention to meat diversity to prevent nutritional monotony.

2. Western Blue Flower

Western Blue Flower is rich in vitamin C and dietary fiber, with only 34 calories per 100 grams of calories. Its crude fiber structure requires sufficient chewing to slow down eating speed. The glucosinolates contained in it are metabolized to form isothiocyanates, which may help regulate fat metabolism. Suggest steaming or blanching to preserve nutrients.

3. Oats

The soluble dietary fiber of β - glucan in oats can delay gastric emptying and maintain a sense of fullness for a longer period of time. Choose whole grain oats instead of ready to eat ones, which contain about 190 calories per 50 grams of dry oats, and pair with sugar free yogurt to increase protein intake. It is necessary to control the single dose to avoid excessive carbohydrates.

4. Salmon

Salmon is rich in omega-3 unsaturated fatty acids, which help regulate blood lipid metabolism. Each 100g contains approximately 180 kcal, and it is recommended to choose sashimi or low-temperature baking methods. The astaxanthin it contains has antioxidant properties, but attention should be paid to the potential risk of heavy metal accumulation.

5. Tofu

Tofu, as a plant protein source, contains 116 calories per 100 grams of tofu. Soy isoflavones may help regulate estrogen levels. It is recommended to choose brine tofu instead of fried products, and pairing it with seaweed can improve mineral absorption rate. People with gastrointestinal sensitivity should pay attention to their intake.

2. Drug

1. Orlistat capsules

are suitable for obese patients by inhibiting gastrointestinal lipase to reduce fat absorption. May cause adverse reactions such as oily spots, and should be accompanied by a low-fat diet during use. Short term use under the guidance of a doctor.

2. Metformin hydrochloride tablets

can improve insulin sensitivity and assist weight loss in patients with diabetes or insulin resistance. Common gastrointestinal reactions, contraindicated for patients with liver and kidney diseases. Cannot be used as a simple weight loss medication.

3. L-carnitine oral solution

promotes the process of fatty acid beta oxidation and is suitable for exercise assisted weight loss. The effect is limited for individuals with normal basal metabolic rate, and excessive intake may cause nausea. Should be used in conjunction with aerobic exercise.

4. Huaijiao Pills

traditional Chinese patent medicines and simple preparations contains Huaijiao and other ingredients, which are traditionally used to moisten the intestines and relieve constipation. Short term bloating caused by overeating may be effective and should not be relied on for a long time. Pregnant women and those with spleen deficiency diarrhea should use with caution.

5. Probiotic powder

regulates the balance of gut microbiota and may improve metabolic syndrome. Choose products containing specific strains of Bifidobacterium and continue taking them for at least one month. Cannot replace dietary control.

During weight loss, it is recommended to follow the 211 plate principle: 2 servings of vegetables, 1 serving of high-quality protein, 1 serving of coarse grains per meal, and control the amount of edible oil within 5 grams. Avoid processed foods and high sugar beverages, and maintain a daily intake of at least 1500 milliliters of water. Engage in 3-5 sessions of moderate to low-intensity exercise for at least 30 minutes per week, such as brisk walking or swimming. It is recommended to control the weight loss rate at 0.5-1 kg per week. If you experience discomfort such as dizziness, seek medical attention promptly to adjust your plan.