What to eat in the afternoon for good weight loss results

Eating moderate amounts of oatmeal, chicken breast, broccoli, apples, yogurt, and other foods in the afternoon can help with weight loss. These foods are low in calories and rich in dietary fiber or high-quality protein, which can enhance satiety and promote metabolism. If there are underlying diseases that require weight control, medication such as Orlistat capsules, Metformin hydrochloride tablets, Liraglutide injection, Acarbose tablets, L-carnitine oral solution, etc. can be used to assist in weight loss according to medical advice.

1. Food

1. Oatmeal

Oatmeal contains a large amount of soluble dietary fiber, which can slow down gastric emptying and reduce fat absorption. Its low glycemic index characteristic can stabilize blood sugar levels and avoid overeating due to hunger in the afternoon. It is recommended to choose plain oats without additives and pair them with a small amount of nuts to enhance the taste.

2. Chicken breast

Chicken breast is a typical high protein and low-fat ingredient, containing only about 2 grams of fat per 100 grams. Protein digestion consumes a high amount of energy and can enhance the thermal effect of food to indirectly burn calories. Boiling or grilling can maximize the retention of nutrients and avoid high calorie cooking methods such as frying.

3. broccoli

broccoli is rich in vitamin C and dietary fiber, with extremely low calorie density and high water content. The active substances such as sulforaphane can regulate lipid metabolism and help reduce visceral fat accumulation. Blanching in cold water or stir frying can maintain a crispy and tender taste. It is recommended to consume 200-300 grams per day.

4. Apples

Apples contain pectin that can absorb excess oil in the intestines, and their natural fructose can quickly satisfy the craving for sweets. The chewing process can stimulate the satiety nerve center, and eating half an apple before a meal can reduce the amount of food consumed during the main meal. Eating with skin can obtain more polyphenolic antioxidants.

5. Yogurt

Probiotics in sugar free yogurt help improve gut microbiota balance and reduce the number of fat synthesis related bacteria. Whey protein can promote muscle synthesis and maintain basal metabolic rate. It is recommended to choose Greek yogurt with a protein content of over 3 grams and season it with low sugar fruits such as blueberries.

2. Drug

1. Orlistat capsules

are suitable for obese patients by inhibiting gastrointestinal lipase to reduce fat absorption. May cause adverse reactions such as oily stools, and should be used in conjunction with a low-fat diet. During medication, attention should be paid to supplementing fat soluble vitamins, which are prohibited for patients with chronic malabsorption syndrome.

2. Metformin hydrochloride tablets

are mainly used for weight control in patients with type 2 diabetes, which can improve insulin sensitivity and inhibit hepatic glucose output. Common side effects include gastrointestinal reactions, and dosage adjustment is necessary for patients with renal insufficiency. Be cautious of the risk of lactic acidosis when used in combination with orlistat.

3. Liraglutide Injection

GLP-1 receptor agonist class hypoglycemic drugs achieve weight loss by delaying gastric emptying and central appetite suppression. Daily subcutaneous injection is required, which may cause reactions such as nausea and vomiting. Patients with a history of medullary thyroid cancer should not use it, and symptoms of pancreatitis should be monitored during use.

4. Acarbose tablets

- α - glucosidase inhibitors can delay carbohydrate breakdown and absorption, and reduce postprandial blood glucose peak. It has limited effect on simple obesity, and is more suitable for pre diabetes patients. During medication, there may be bloating and diarrhea. It is recommended to gradually adapt from a small dosage.

5. L-carnitine oral solution

promotes the entry of fatty acids into mitochondrial oxidative metabolism and is suitable for exercise assisted weight loss. The effect is not significant for those who only control their diet, and it needs to be combined with aerobic exercise to be effective. Excessive use may lead to diarrhea, and individuals with renal insufficiency should use it with caution. During weight loss, it is necessary to maintain a daily water intake of 1500-2000 milliliters and avoid sugary drinks. It is recommended to engage in 150 minutes of moderate intensity exercise such as brisk walking, swimming, etc. every week, combined with resistance training to maintain muscle mass. Regular sleep patterns help regulate levels of leptin and ghrelin, and avoid eating 3 hours before bedtime. Regular monitoring of changes in body fat percentage is more meaningful than simply focusing on weight, as extreme dieting may lead to a decrease in basal metabolic rate. If abnormal symptoms such as dizziness and amenorrhea occur, seek medical evaluation in a timely manner.