What to eat for lunch during weight loss

During weight loss, it is recommended to eat a moderate amount of high protein and low-fat foods, high dietary fiber vegetables, low glycemic index staple foods, low sugar fruits, and bacteria and algae foods at noon to avoid high-fat and high sugar diets.

1. High protein and low-fat foods

High quality protein such as chicken breast, lean beef, fish and shrimp can help maintain muscle mass and enhance satiety. Protein digestion consumes a high amount of energy and can enhance the thermal effect of food. It is recommended to choose low-fat cooking methods such as steaming and grilling, and avoid deep frying. Salmon is rich in omega-3 fatty acids, which are beneficial for regulating blood lipids.

2. High dietary fiber vegetables

Dark vegetables such as broccoli, spinach, and kale are rich in dietary fiber and vitamins. Dietary fiber can slow down gastric emptying rate and reduce postprandial fluctuations. It is recommended to consume more than 200 grams per meal. Blanching in cold water or stir frying over high heat can maximize the retention of nutrients. Cucumbers, tomatoes, and other low calorie vegetables can be used as an additional meal option.

III. Low glycemic index staple foods

Whole grains such as brown rice, oats, and quinoa have lower glycemic index than refined rice and flour. Compound carbohydrates can stabilize blood sugar and prevent severe insulin secretion. It is recommended to keep the main food within 100 grams and pair it with legumes to improve protein utilization. Sweet potatoes are rich in potassium and are suitable as a substitute for some staple foods.

4. Low sugar fruits

Blueberries, strawberries, apples and other low sugar fruits provide vitamins and antioxidants. Pectin can promote intestinal peristalsis, it is recommended to consume less than 200 grams between meals. Avoid high sugar fruits such as durian and lychee, and control the intake of citrus fruits to prevent excessive stomach acid.

Five, Mushroom and Algae Food

Mushrooms, kelp, and seaweed contain polysaccharides and trace elements. Ingredients such as alginic acid help to inhibit fat absorption, and can be mixed cold or boiled in soup. Tremella fuciformis is rich in plant gum, which can replace some staple foods to provide a sense of fullness. Patients with thyroid diseases should control their intake of seaweed.

During weight loss, it is necessary to ensure a daily calorie gap of about 500 calories, and it is recommended that lunch calories account for 35% of the entire day. In addition to controlling diet, one should engage in at least 150 minutes of moderate intensity exercise per week, such as brisk walking, swimming, and other aerobic exercises. To avoid excessive dieting leading to a decrease in basal metabolism, a balanced diet pattern should be established for long-term weight management. Chewing slowly during meals and exercising appropriately after meals can help with digestion and absorption. If you experience discomfort symptoms such as dizziness and fatigue, you should adjust your diet structure in a timely manner and consult a nutritionist.