What to eat on an empty stomach in the morning to help detoxify and lose weight

Eating broccoli, apples, oats, lemon water, and chia seeds on an empty stomach in the morning can help promote detoxification and assist in weight loss. These foods are rich in dietary fiber, vitamins, or antioxidants, which can gently stimulate intestinal peristalsis and accelerate the elimination of metabolic waste.

1. broccoli

broccoli is rich in sulforaphane and dietary fiber, which can activate liver detoxifying enzyme activity when consumed on an empty stomach. Its low calorie and high fiber properties can enhance satiety and promote the adsorption and elimination of intestinal endotoxins. Suggest blanching and simple cold mixing to avoid high temperature damaging nutrients.

2. Apples

Pectin and quercetin in apples have a dual detoxification effect. Pectin can bind to harmful substances such as heavy metals and be excreted from the body, while quercetin helps alleviate liver oxidative stress. Choosing to consume with skin can obtain more dietary fiber, but those with excessive stomach acid should control their intake.

3. Oats

The β - glucan in oats can adsorb bile acids and cholesterol in the intestine, and its water-soluble fibers can delay gastric emptying time. The viscous gel formed after brewing with warm water helps to wrap metabolic waste in the digestive tract and is suitable for pairing with a small amount of nuts to enhance detoxification effects.

4. Lemon water

Warm lemon water can stimulate the secretion of digestive juices, among which vitamin C and citrate can promote liver glutathione synthesis. Note that the water temperature should not exceed 60 degrees Celsius to avoid loss of vitamin C. For those with damaged gastric mucosa, dilute and consume in small amounts.

5. Qiya Seed

Qiya Seed swells with water to form a gel like substance, which can carry intestinal toxins out of the body. The omega-3 fatty acids it contains also have anti-inflammatory effects. It is recommended to soak it for 10 minutes before consumption, and the dosage should be controlled at 5-10 grams per time.

When consuming these foods before breakfast for a long time, it is necessary to drink plenty of water and have a regular schedule. Detoxification and weight loss are essentially achieved by optimizing metabolic functions, and a single food cannot replace the overall dietary structure adjustment. It is recommended to rotate and pair the above foods to avoid nutrient homogenization. Combining moderate aerobic exercise such as brisk walking and swimming can further enhance lymphatic circulation and detoxification efficiency. Individuals with special constitutions or chronic digestive diseases should develop personalized plans under the guidance of nutritionists.