What to eat in the afternoon for weight loss and nutrition

In the afternoon, you can choose to eat moderate amounts of oatmeal, chicken breast, broccoli, apples, yogurt and other foods, which can help with weight loss and supplement nutrition. During weight loss, it is necessary to control total calorie intake, ensure balanced intake of protein, dietary fiber, and vitamins, and avoid high sugar and high-fat foods.

1. Food

1. Oatmeal

Oatmeal is rich in dietary fiber and β - glucan, which can help delay gastric emptying time, increase satiety, and reduce subsequent food intake. Oatmeal has a low glycemic index, which can stabilize blood sugar levels and avoid hunger caused by blood sugar fluctuations. Choose plain oatmeal without added sugar and pair it with a small amount of nuts or fresh fruits for healthier consumption.

2. Chicken breast

Chicken breast is a good source of high-quality protein, with high protein content and low fat content, which helps maintain muscle mass and promote fat metabolism. The tryptophan in chicken breast can promote serotonin synthesis, help regulate emotions and appetite. It is recommended to use boiling, baking, or steaming methods for cooking, avoiding deep frying or high oil and high salt cooking methods.

3. broccoli

broccoli is rich in vitamin C, vitamin K, and dietary fiber, with extremely low calories but high nutritional value. Plant compounds such as sulforaphane have antioxidant and anti-inflammatory effects. The texture of broccoli is relatively hard and requires sufficient chewing, which can prolong eating time and transmit satiety signals to the brain. It can be simply blanched and then cold mixed or stir fried before consumption.

4. Apples

Apples are rich in pectin and various vitamins, and the polyphenols in the skin have antioxidant effects. Apples have high dietary fiber and water content, which can increase satiety and promote intestinal peristalsis. It is recommended to consume it with skin on to obtain more nutrients, but it is important to thoroughly clean it. It can be eaten as an afternoon snack alone or sliced and paired with sugar free yogurt.

5. Yogurt

Sugar free yogurt contains high-quality protein and probiotics, which help maintain gut microbiota balance and digestive health. The calcium in yogurt can promote fat breakdown metabolism, while whey protein can help control appetite. Choose pure yogurt without added sugar, and add a small amount of fresh fruits or nuts to enhance flavor and nutrient density.

During the weight loss period, it is necessary to control the total calorie intake for afternoon snacks within 200 calories, and pay attention to the diversity and nutritional balance of food combinations. Avoiding refined sugar, fried foods, and high salt snacks, choosing natural unprocessed foods is more beneficial for healthy weight loss. Simultaneously maintaining a regular schedule and moderate exercise, establishing a sustainable and healthy lifestyle. If you are allergic to certain foods or have special health conditions, it is recommended to consult a professional nutritionist to develop a personalized diet plan.