What should I eat for dieting and weight loss

During dieting and weight loss, it is recommended to choose low calorie and high nutrient foods, mainly including high protein ingredients, high fiber vegetables, low sugar fruits, high-quality carbohydrates, and healthy fats.

1. High protein ingredients:

Chicken breast, lean beef, fish, etc. are rich in high-quality protein, which can enhance satiety and reduce muscle loss. Protein food digestion consumes high energy and can increase the basal metabolic rate by 15% -30%. Boiled eggs and sugar free yogurt are also ideal choices, and it is recommended to consume 20-30 grams of protein per meal. 2. High fiber vegetables: Green leafy vegetables such as broccoli, spinach, celery, etc. have a calorie content of less than 30 kcal/100g and are rich in dietary fiber to delay gastric emptying. Mushrooms such as shiitake mushrooms contain fungal polysaccharides that can regulate gut microbiota. It is recommended to consume at least 500 grams of vegetables daily and cook them using blanching or cold mixing methods. 3. Low sugar fruits: Berries such as blueberries and strawberries have a sugar content of less than 10% and are rich in anthocyanins and antioxidants. Apples and pomelos have a glycemic index below 55, making them suitable for consumption with meals. Daily fruit intake should be controlled within 200 grams to avoid juicing and damaging dietary fiber.

4. High quality carbohydrates:

Whole grains such as oats and brown rice retain their germ and bran, and are rich in B vitamins. Sweet potatoes and corn provide slow-release energy, with a sugar increase rate 50% slower than polished rice flour. It is recommended to consume no less than 100 grams of carbohydrates per day, accounting for less than 40% of the total daily calories.

5. Healthy fats:

Avocado contains monounsaturated fatty acids, which can promote the absorption of fat soluble vitamins. 15 grams of nuts such as almonds per day can reduce the secretion of ghrelin. Olive oil is used for cooking, with an oleic acid content of over 70% and better high-temperature resistance than ordinary vegetable oil.

During dieting, it is recommended to adopt a small and frequent meal pattern, dividing the calorie intake of three meals into a 3:4:3 ratio, and adding low sugar fruits or nuts once in the morning and once in the afternoon. The daily water intake should not be less than kg x 30ml of body weight, and sugary drinks should be avoided. Combining 150 minutes of moderate intensity exercise per week, such as brisk walking, swimming, and other aerobic exercises with strength training, can effectively reduce muscle loss and improve basal metabolic rate. Long term extreme dieting may lead to malnutrition, menstrual disorders, and other problems. When the BMI is below 18.5 or symptoms such as dizziness and fatigue occur, it is necessary to adjust the diet plan in a timely manner and consult a nutritionist.