[Medical Q&A] What foods can help maintain energy and avoid nutritional deficiencies during weight loss?

Planner: Chinese Medical Association

Reviewer: Chen Wei, Chief Physician, Peking Union Medical College Hospital, Chinese Academy of Medical Sciences

During weight loss, it is very important to maintain basic energy and avoid nutrient deficiencies. Although weight loss requires reducing total energy intake, it is more important to choose the right food to ensure that the body gets adequate nutrition without affecting the weight loss process.

High-fiber foods are the best choice during weight loss because they can increase satiety, reduce overeating, and help control weight. Whole grains such as brown rice, naked oats, whole wheat bread, beans such as black beans and lentils, and fiber-rich fresh vegetables and fruits are low-energy and nutrient-dense foods. They can provide sustained energy and are good for the digestive system.

Protein is also a nutrient that cannot be ignored during weight loss. It not only helps maintain muscle mass, but also promotes fat burning and increases satiety. Lean meats such as skinless chicken breast, fish, tenderloin, soy products such as tofu, soy milk, low-fat dairy products such as Greek yogurt, and eggs are all good sources of protein. A moderate intake of protein can help maintain the body's metabolic level and prevent muscle loss.

Healthy fats are also essential for weight loss. Although fats are high in energy, a moderate amount of healthy fats can provide long-lasting energy and help the body absorb necessary vitamins. Nuts, seeds, olives and avocados are all good sources of healthy fats, which can help maintain healthy skin and brain.

To avoid nutritional deficiencies, make sure you eat enough fresh vegetables and fruits during your weight loss period. These foods are rich in vitamins, minerals and antioxidants, are low in calories and support the health of your immune system. Choosing dark green vegetables, orange vegetables and berries can help you meet your nutritional needs.