What to eat for weight loss? Quickly lose weight

Scientific weight loss can accelerate fat metabolism by adjusting diet structure. Five core methods are recommended: high protein and low carbon water diet, dietary fiber supplement, high-quality fat intake, low glycemic index food and serving of individual dishes.

1. High protein diet:

Consuming 1.2-1.6 grams of high-quality protein per kilogram of body weight per day can increase the caloric effect of food by 15-30%. Foods such as chicken breast, shrimp, and Greek yogurt can prolong satiety and reduce muscle loss. The amino acids produced by protein breakdown stimulate the secretion of glucagon, promoting the breakdown of fat cells for energy supply.

2. Dietary fiber supplement:

Water soluble dietary fiber forms gel in the intestinal tract to delay sugar absorption. Daily intake of 25-30g oatmeal bran, kiya seed, broccoli and other foods can reduce postprandial blood glucose fluctuation by 40%. Insoluble fiber stimulates satiety nerve signal transmission by increasing chewing frequency, reducing food intake by 15-20%.

3. High quality fat selection:

Unsaturated fatty acids in walnuts, salmon, and avocados can regulate leptin sensitivity, increasing basal metabolic rate by 5-8%. Omega-3 fatty acids can inhibit preadipocyte differentiation, and daily intake of 20-30 grams of nuts can reduce the risk of visceral fat accumulation.

4. Low glycemic index staple food replacement:

Using low glycemic index staple foods such as black rice, quinoa, and sweet potatoes instead of refined rice and flour can reduce postprandial insulin secretion peak by 35%. The resistant starch in these foods is not absorbed in the small intestine and is fermented by probiotics in the colon to produce short chain fatty acids, directly inhibiting the activity of fat synthesis enzymes.

5. Time based eating:

Using a 16:8 intermittent fasting method to control the eating window within 8 hours can increase fat oxidation efficiency by 20%. Consuming 40% of the day's calories and protein for breakfast, and finishing dinner before 6pm, can optimize the circadian rhythm of growth hormone and adiponectin secretion.

During weight loss, it is recommended to drink 2000-2500 milliliters of water daily to promote the elimination of metabolic waste. Cooking methods should prioritize steaming and stewing to avoid high-temperature frying. Perform resistance training combined with aerobic exercise 3-4 times a week, and ensure 7-8 hours of sleep to maintain normal leptin secretion. Long term weight management requires establishing sustainable dietary habits. Extreme dieting may lead to a 15-30% decrease in basal metabolic rate. After reaching a plateau, it is recommended to consult a nutritionist to adjust the dietary plan. Losing 0.5-1 kilogram of weight per week is considered safe, and rapid weight loss may pose health risks such as gallstones and electrolyte imbalances.