What to eat in spring and summer to help lose weight

In spring and summer, weight loss can be achieved by choosing high fiber and low calorie vegetables and fruits, high-quality protein foods, meal replacement grains, low sugar fruits, and medicinal food ingredients. You can also follow the doctor's advice to use medication such as Orlistat capsules, Metformin hydrochloride tablets, Green Tea Polyphenols tablets, L-carnitine oral solution, and Cassia seed hawthorn weight loss tea as supplements.

1. Food

1. Vegetables and Fruits

Green leafy vegetables such as broccoli and spinach, paired with low sugar fruits such as strawberries and kiwis, are rich in dietary fiber and can increase satiety. Among them, broccoli contains only 34 calories per 100 grams, spinach is rich in vitamin K, and the dietary fiber of strawberries can delay blood sugar rise. It is recommended to consume 500 grams of fruits and vegetables of different colors every day, which can supplement various plant nutrients and control total calorie intake.

2. High quality protein

Low fat and high protein foods such as chicken breast and shrimp help maintain muscle mass. Chicken breast contains 24 grams of protein and only 1 gram of fat per 100 grams, while boiled shrimp has a protein digestion and absorption rate of 87%. 3-4 high-quality protein meals can be arranged per week, which can be combined with olive oil salad to promote the absorption of fat soluble vitamins.

3. Meal replacement grains

Whole grains such as oatmeal and quinoa provide sustained energy release. Oat β - glucan can reduce cholesterol absorption, and quinoa contains complete 9 essential amino acids. It is recommended to choose non additive ready to eat oats as breakfast, which can be paired with chia seeds to increase the intake of omega-3 fatty acids.

4. Low sugar fruits

Pomelo, blueberries and other low glycemic index fruits meet the demand for sweets. Pomelo is rich in naringin, which can inhibit fat accumulation, while blueberry anthocyanins help improve insulin sensitivity. Control within 200 grams per day, preferably consumed as an additional meal after exercise.

5. Medicinal food homology

Ingredients such as Job's tears and Poria cocos have the effect of promoting water circulation and dampness. Coix tears water can replace some staple food, and Poria Congee can regulate intestinal flora. These traditional ingredients are suitable for people with damp heat constitution, and it is advisable to use them three times a week. People with yin deficiency should reduce their consumption.

2. Medication

1. Orlistat capsules

are suitable for simple obesity with a BMI greater than 24, reducing fat absorption by 30% by inhibiting gastrointestinal lipase. Attention should be paid to possible digestive reactions such as oily stools, and fat soluble vitamins should be supplemented during use. Patients with severe chronic malabsorption syndrome are prohibited from using it.

2. Metformin Hydrochloride Tablets

can improve peripheral tissue glucose utilization in obese individuals with insulin resistance. Common adverse reactions include nausea and diarrhea, and dosage adjustment is necessary for patients with renal insufficiency. This medication needs to be used in conjunction with dietary control.

3. Green tea polyphenol tablets

contain tea polyphenol extracts that can promote fat oxidation and decomposition, making them suitable for assisting weight loss in mildly obese individuals. May cause mild insomnia, recommended to take in the morning. Caution should be exercised when combining with anticoagulant drugs, and the daily dose should not exceed 300 milligrams of EGCG.

4. L-carnitine oral solution

helps long-chain fatty acids enter mitochondria for oxidation, making it suitable for people who exercise to lose weight. High doses may cause nausea, it is recommended to take them 30 minutes before exercise. Individuals with hyperthyroidism should use with caution and should not take it together with sodium valproate.

5. Cassia seed hawthorn slimming tea

traditional Chinese patent medicines and simple preparations combination has the effect of digestion and accumulation, and is suitable for overeating obesity. The ingredients containing senna leaves should not be used for a long time as they may cause dependence. People with spleen and stomach deficiency and cold should drink ginger in combination, and it should not be taken continuously for more than 2 weeks.

It is recommended to adopt the 211 plate rule to control food intake and ensure 30 minutes of moderate intensity exercise such as brisk walking or swimming every day. Diet should be timed and quantified, avoiding nighttime eating. Adequate sleep helps with leptin secretion. Be alert to malnutrition caused by excessive dieting, and the recommended rate of weight loss is 0.5-1 kilogram per week. Before taking medication, it is necessary to undergo liver and kidney function tests. During pregnancy and adolescence, weight loss plans should be selected under the guidance of a physician.