Broccoli, kelp, apples, oranges, walnuts: A complete guide to natural weight-loss ingredients

Basic nutrients per 100 grams (broccoli)

Total calories: 90 kcal

Carbohydrates: 3.50 grams

Protein: 2.20 grams

Fat: 3.00 grams

Dietary fiber: 2.50 grams

Precautions for consumption

Soaking broccoli in salt water for a period of time before cooking can remove harmful substances remaining on the surface of the broccoli.

The principle of fat loss and muscle gain

Broccoli is rich in protein, fiber, carotene, vitamins, and minerals. It can help lower blood lipids and cholesterol, promote metabolism and toxin elimination, thus aiding in weight loss. Broccoli is also rich in dietary fiber, which absorbs water and expands in the intestines, creating a feeling of fullness and helping to reduce food intake and control weight.

Low-calorie combination

It can lower blood sugar levels, reduce inflammation and kill bacteria, promote blood circulation and relieve pain, and improve the body's immunity.

Broccoli + chicken: can enhance liver detoxification ability and improve immunity; can treat symptoms such as frequent urination and deafness; and also has certain antioxidant and anti-aging effects.

Essential nutrients per 100 grams (kelp)

Total calories: 12 kcal

Carbohydrates: 2.10 grams

Protein: 1.20 grams

Fat: 0.10 grams

Dietary fiber: 0.50g

Precautions for consumption

Be cautious when buying kelp that is unusually green and shiny, or that looks abnormal. Normal kelp is brownish-green or dark brownish-green. After pickling or drying, kelp becomes a natural grayish-green.

The principle of fat loss and muscle gain

Kelp contains various amino acids and inorganic salts, which can reduce hunger. As a low-calorie, high-fiber food, kelp is an ideal weight-loss food for obese individuals. Regular consumption of kelp can help women maintain a slim figure.

Kelp is also rich in dietary fiber, unsaturated fatty acids, and colloids. Together, these can remove cholesterol attached to blood vessel walls, regulate the stomach and intestines, promote cholesterol excretion, and promote intestinal peristalsis, thus playing a role in cleansing the intestines, detoxifying, and preventing constipation.

Low-calorie combination

Both are rich in phosphorus and calcium. Eating them together helps the body maintain a balance of calcium and phosphorus, which is beneficial to bones and teeth.

Kelp and tofu, when cooked together, have a delicious flavor and complementary nutrients. They are beneficial for supplementing iodine, calcium, and iron, making them especially suitable for women to eat regularly.

Essential nutrients per 100 grams (apple)

Total calories: 52 kcal

Carbohydrates: 13.50 grams

Protein: 0.20 grams

Fat: 0.20 grams

Dietary fiber: 1.20 grams

Precautions for consumption

Apples should not be eaten in excess; one or two a day is enough. Eating too many can lead to an overabundance of acidic substances in the body, which is detrimental to the acid-base balance.

The principle of fat loss and muscle gain

Apples are alkaline foods. Eating apples can quickly neutralize excess acidic substances in the body (including acids produced during exercise and acidic metabolites produced in the body from acidic foods such as fish, meat, and eggs), thereby enhancing physical strength and disease resistance.

Apples can increase satiety; eating them before meals can reduce food intake and help with weight loss.

Low-calorie combination

Apples can not only eliminate the odor of pork, but also inhibit the body's absorption of cholesterol from pork.

When eaten together, they have the effects of quenching thirst, strengthening the spleen and stomach, and promoting digestion and regulating qi.

Essential nutrients per 100 grams (orange)

Total calories: 47 kcal

Carbohydrates: 11.10 grams

Protein: 0.80 grams

Fat: 0.20 grams

Dietary fiber: 0.60 grams

Precautions for consumption

Oranges contain acidic substances that can irritate the stomach and intestines. Therefore, to avoid unnecessary harm to the stomach and intestines, it is not recommended to eat them on an empty stomach or after a full meal.

The principle of fat loss and muscle gain

Oranges contain fiber and pectin. Fiber promotes intestinal peristalsis, aiding in bowel movements and the elimination of harmful substances from the body. Oranges are high in fiber and low in calories, containing natural sugars, making them an excellent choice to replace meals or sweets like candy, cakes, and cookies. Those who love sweets but are trying to lose weight can eat oranges to satisfy their cravings. The pectin in oranges helps the body excrete lipids and cholesterol more quickly and reduces the absorption of exogenous cholesterol.

Low-calorie combination

Both are rich in vitamin C, which plays an important role in collagen synthesis.

Basic nutrients per 100 grams (walnuts)

Total calories: 654 kcal

Carbohydrates: 0.80 grams

Protein: 15.20 grams

Fat: 29.90 grams

Dietary fiber: 11.60 grams

Precautions for consumption

Walnuts are a warming food and contain a lot of oil, which may aggravate internal heat and cause discomfort. Therefore, people who are prone to internal heat and diarrhea should consume them with caution.

The principle of fat loss and muscle gain

Walnuts and peanuts are both nuts. Walnuts are rich in unsaturated fatty acids and vitamins needed by the body, and can resist aging and radiation. When adding a snack to build muscle, we can eat 2-3 walnuts to promote muscle repair.

Low-calorie combination

When consumed together, these two foods can promote the body's absorption of calcium.

Eating them together not only enhances the flavor of vegetables but also helps regulate the intestines, lubricates the bowels, and relieves constipation.