Hot pot has a wide variety of dietary types, rich in protein and dietary fiber. Combined with the cooking method of boiling water, it effectively avoids the production of carcinogens such as polycyclic aromatic hydrocarbons, acrylamide, and heterocyclic amines, making it much healthier than frying and charcoal baking. But as you chase your weight loss dream, are you worried about being too greasy, having too many calories, too much fat... and having to sigh at the pot? Does eating hotpot necessarily lead to weight gain? Wrong, if you eat hotpot correctly, you can still lose weight! The fiery red pot bottom, fragrant dipping sauce, a wide variety of main ingredients and side dishes, and the hidden "weight loss assassin" in hot pot, let's conquer them one by one. Avoiding the trap of heavy oil pot bottom: There are many types of hot pot nowadays, and the most popular ones are spicy pot, clear soup pot, and seafood pot. Among them, spicy hotpot is the king of heat in hotpot, while butter hotpot is the "king of kings". Half of the hotpot is filled with oil, and its heat mainly comes from oil. The fat content in a typical one person spicy pot is about 100 grams, equivalent to 15 taels of rice calories! Imagine those fiery red spicy oils, while you are enjoying themselves, you have already consumed more calories and fat than your daily needs. What about chicken soup and pork bone soup pot? Although these two types of soup bases have lower calories than spicy hotpot, their salt content is usually higher. The way to crack it is to remove oil from multiple angles. When choosing the bottom of a pot, try not to choose heavy oil or spicy ones. You can choose relatively light bottoms, such as tomato pots, mushroom soup pots, three fresh pots, and water pots. If you really like spicy food, you can choose spicy pot bottom or Double-flavor hot pot containing clear oil, and put the side dishes with high oil absorption into the clear soup pot, while the side dishes with low oil absorption can be put into the spicy pot. Of course, you can also use a spoon to skim off the floating oil in a spicy pot, and eat spicy food without oil. The explosive modification of high-fat dipping sauce for hot pot dipping sauce may seem insignificant, but it plays a crucial role in the process of weight loss. People who choose clear soup pots or seafood pots instead of heavy oil pot bottoms for healthy weight loss originally thought they could enjoy delicious food with confidence. However, while eating these light hot pot dishes, the demand for dipping sauces will increase. Most popular dipping sauces such as sesame sauce, satay sauce, and sesame oil plates have astonishing calories. 2 teaspoons (about 25 grams) of sesame paste contains the same amount of calories as 2.6 liang of rice! The solution is to adjust the dipping ratio. Making homemade dipping sauce is a smart move. Use your creativity and add some dipping sauce, clear soup, cilantro, chopped scallions, chili rings, etc. to the bowl to create a healthy and low calorie dipping sauce with a great taste. Here are a few recommended low calorie ingredients that can be freely paired according to personal taste: scallions, minced garlic, spicy millet, soy sauce, seafood sauce, vinegar, and clear soup. Of course, if you choose a delicious pot base, such as chicken soup or mushroom soup, you can also avoid using dipping sauce, as enjoying the essence of food only requires the simplest cooking method. Compared to the main ingredients of hotpot such as beef, lamb, and fish, many people believe that choosing vegetables as hotpot ingredients is very healthy and safe. No matter how much you eat, you will not gain weight. Vegetables are an important source of vitamins, minerals, dietary fiber, and phytochemicals, but there is a problem that cannot be ignored. After adding heavy oil to the bottom of a pot, leafy vegetables will absorb a large amount of floating oil, causing a sudden increase in heat and turning green leafy vegetables into oil absorbing tools. For example, putting 100 grams of raw chrysanthemum into a spicy pot can absorb up to 10 grams of oil! The way to solve this problem is to consider using low oil absorbing pickled vegetables. When choosing ingredients, not only should the heat content of the ingredients themselves be considered, but also the oil absorption capacity. Generally speaking, foods with thinner slices, smaller particles, and more contact surfaces have higher oil absorption. Especially green leafy vegetables, which are considered relatively healthy, have much higher oil absorption than other foods. However, some foods with smooth surfaces and larger chunks have relatively low oil absorption, such as asparagus slices, kelp slices, etc. When choosing, it is important to pay attention to reasonable combinations and minimize oil absorption as much as possible. In addition, there is one thing you need to pay attention to when controlling your total calorie intake. Sweet potato slices, potato slices, yam slices, lotus root slices, and other vegetable platters should be treated as staple foods. Be wary of the Maruko Legion's beef balls, fish balls, Zhixin pills, crab sticks, fish cakes, and small crispy meat. These artificially synthesized and processed foods are definitely stumbling blocks on the road to weight loss and are the backbone of the obesity world! They have no fat on the surface, no, in fact, the raw materials are not visible at all. Although invisible, the fat content of these meatballs is very high. In addition to various meat minces, a large number of starch, essence seasonings, preservatives and other additives during the production process, you will definitely feel lonely if you want to take protein. The calorie, sugar, and salt content of such foods should not be underestimated. The solution is to choose low-fat and high protein foods. For example, pork tenderloin, pig blood, duck blood, beef, pork liver, yellow throat, tripe, skinless chicken, quail, eggs, while seafood can include shrimp, oysters, scallops, green fish, crucian carp, basa fish, etc. Although these types may not be as tempting as beef, lamb, kidney, and duck intestines, they can effectively reduce fat intake. Of course, it's hard not to be tempted by tempting high-fat foods, so it's not that you can't use chopsticks at all. You just need to adjust the proportion. Most people eat high protein and low-fat meat, and a small amount of high-fat foods is enough. For high-fat and high protein foods like beef rolls and lamb rolls, you should eat them in moderation. To avoid disorderly stewing and turn hotpot into a fat reducing meal, one must also consider the order of meals. Meat releases a lot of oil and purine during the boiling process. If you eat meat first and then eat vegetables, the vegetables will absorb a large amount of the oil and purine left in the pot by the meat, which will eventually enter the human body. Moreover, at the beginning of the meal, the appetite is strong and the eating speed is relatively fast, making it difficult to control the intake of fat and protein. Slow down the process of cracking, eat vegetables first, then meat, and finally staple food. This can not only slow down digestion speed and effectively improve satiety, but also make it easier to control the total amount of food and obtain satisfaction, so as not to overeat. If coarse grains with low glycemic index (GI) such as corn and sweet potatoes are chosen as staple foods, it can increase the production of glucagon like peptide-1 (GLP-1), thereby slowing down the rate of blood sugar elevation and reducing fat synthesis. Three meals and four seasons, delicious food should not be let down. With this hotpot slimming strategy, let's all enjoy a healthy hotpot! Li Zhe (Chaoyang District Center for Disease Control and Prevention)