What's good to eat for weight loss? Did you choose the right foods to eat during your weight loss period?

Every autumn, there are always people who use "sticking to autumn fat" as an excuse to indulge in their diet. But you know what? Scientific weight loss is never seasonal, choosing the right food is the key. Those who shout 'even drinking water makes you fat' may just not have found the right way to open the refrigerator.

1. High quality protein: the "burden of hunger" on the road to weight loss

1. Chicken breast

contains only 165 calories per 100 grams, but the protein content is as high as 31 grams. Simply boil the water and tear it into shreds, then mix it with lemon juice and black pepper to make a delicious low calorie dish.

2. Shrimp

83 calories per 100 grams, paired with 18.9 grams of high-quality protein. It is recommended to choose fresh shrimp stir fry and avoid deep frying. Compared to regular yogurt, Greek yogurt with filtered whey has twice the protein content. Choose the sugar free version and pair it with a small amount of blueberries to enhance the flavor.

2. Dietary fiber: the "cleaner" of intestinal health

1. Oatmeal

β - glucan, a soluble fiber, can slow down gastric emptying rate. When cooking oats with milk, sprinkling some cinnamon powder can enhance satisfaction.

2. Chia seeds

have the characteristic of swelling 12 times when exposed to water, which can effectively suppress appetite. Soak 10 grams of chia seeds in 300 milliliters of water and let it sit for 15 minutes to make a satisfying drink.

3. Broccoli

has 34 calories per 100 grams, but contains 2.6 grams of dietary fiber. Adding minced garlic for seasoning during steaming not only enhances the aroma but also does not add too much heat.

3. Low GI staple food: a "stabilizer" for blood sugar management

1. Brown rice

retains bran, and the GI value of brown rice is 20% lower than that of white rice. Adding a few drops of olive oil when cooking can make the taste softer.

2. Whole wheat pasta

Choose a style made from 100% hard wheat, and cook until it reaches aldente (with a hard core) to increase sugar more slowly. 3. Sweet potatoes are rich in dietary fiber, which can delay sugar absorption. It is recommended to cool down after steaming before consumption, as the content of resistant starch will significantly increase.

4. High quality fat: a "combustion enhancer" for accelerated metabolism

1. Avocado

monounsaturated fatty acids account for 71% of its fat content. Using 1/4 instead of butter to spread bread during breakfast immediately increases the nutritional density.

2. Nut Combination

Consuming 28 grams of mixed nuts per day can not only control appetite, but also promote fat metabolism with arginine. Pay attention to choosing the original baked goods.

3. Deep sea fish

Salmon and mackerel are rich in Omega-3, which can regulate leptin levels. Wrapping and baking with tin foil can lock in nutrients and eliminate the need for extra oil.

Fifth, the "invisible master" in the seasoning industry

1. Chili

Capsaicin can increase the basal metabolic rate by about 5%. When making homemade oil and vinegar sauce, add some crushed chili peppers to make the salad no longer bland.

2. Curcumin

Curcumin has anti-inflammatory properties and can improve metabolic syndrome. Add 1/4 teaspoon to stew and pair with black pepper to enhance absorption.

3. Cinnamon

is a spice that can slow down gastric emptying. Sprinkle a little on coffee or oatmeal Congee, which is both seasoning and sugar control.

Choosing food is like building a team, requiring various "talents" to perform their respective duties. Protein is responsible for maintaining muscles, fiber management for intestinal health, good fat regulation for metabolism, while low glycemic index staple foods stabilize blood sugar. Remember, there is no absolute good or bad food, the key lies in pairing wisdom and moderation principles. When you learn to use knowledge instead of hunger to choose food, weight loss becomes a fulfilling and healthy game.