No food can reduce weight, but as part of a healthy diet, there are many healthy options to support your weight loss. In addition to serving as meals and snacks, the following 10 foods all contain fiber or protein (or both!)-these nutrients can keep us fuller for longer. Eating them regularly every week is a simple way to make the most of your diet to stay in shape.
1. Chia Seed
Blueberry Almond Chia Seed Pudding
When it comes to weight loss, fiber is king. It makes people feel full because it slows down digestion and makes us feel fuller. When we reduce calorie intake, , which is a common way to lose weight. A serving of about 2 tablespoons of chia seeds can meet up to 40% of your daily fiber needs. And they are easy to add to meals, especially breakfast and snacks, including breakfast pudding , berry sauce and other foods.
2. Fish
It is recommended to eat two servings of seafood a week because it contains fatty acids that we can only obtain through diet. In particular, salmon, sardines and tuna are good for heart and brain health, and their rich omega-3 fatty acids also help reduce body fat . Seafood is also rich in protein, which helps suppress hunger and keeps us full for hours. Fresh fish is great, but weekly purchases can be expensive. Consider frozen fish fillets or shrimps, which are often cheaper. Don’t ignore canned seafood to make simple salmon patty , instant sardine toast or classic Nice salad .
3. Cruciferous vegetables
Cruciferous vegetables include broccoli, cauliflower, cabbage and so on. They have huge health benefits, and more and more studies have shown that regular consumption of these vegetables will reduce the risk of cancer . They are also low in calories and carbohydrates, making them the perfect non-starch supplement for any weight loss plan . Use them as the basis for to prepare dietary salad or as a cereal-based low-carbohydrate substitute for , or mix them into smoothie .
4. Cereals
Mediterranean chickpeas quinoa
Many people think that when they are preparing to lose weight, they need to give up starchy foods like noodles, bread and rice. At this time Grain is our good choice. In addition to vitamins, minerals and phytonutrients, whole grain foods such as wheat pasta , brown rice also contain a lot of fiber that makes us feel full. In addition, our body and brain prefer carbohydrate energy, so eating these foods with protein and healthy fats can reduce carbohydrate and sugar cravings.
5. Apple
Carrot Apple Smoothie
Like vegetables, fruits are a wise choice for any healthy weight loss program. Apples are particularly good in the entire weight loss program because they are cheap and can be stored in the refrigerator for several weeks.And it is a portable and convenient snack. You can also be creative and make them into meals. Add apples to salad and put on toast or mix in soup and smoothies. is delicious. Due to its high water content and fiber content (you must eat the skin), apples have very low calories. Studies have shown that these play an important role in helping people lose weight .
6. Fermented food
Nowadays, intestinal health is a hot topic. In addition to improving immunity and promoting digestion, the healthy balance of beneficial bacteria in the intestines helps promote fat burning . In addition to eating prebiotics (such as bananas, asparagus, beans and onions) to provide fuel for our healthy intestines, we must also eat foods rich in probiotics. Good sources of probiotics include yogurt, sauerkraut and tempeh .
7. pistachio
Grilled pistachio salmon with broccoli
All nuts can be included in a healthy weight loss diet. It is easy to feel full due to its healthy fat, fiber and high protein content. The key is to control the amount, because a 1/4 cup of nuts has between 160 and 200 calories. Pistachios are one of the lowest-calorie nuts, each containing 160 calories. In addition to deliciousness, pistachios also have many beneficial effects on the health of . Eating two or more times a week may reduce the risk of of gaining weight in the future.
8. Eggs
Eggs are indeed the perfect protein, especially when it comes to weight loss. Eating eggs at breakfast as part of a low-calorie diet has been shown to enhance 's weight loss effect. In addition, adding enough protein-rich foods such as eggs at breakfast can curb the craving for snacks at night . They are also economical and versatile, and can prepare meals in advance for a week’s take-out snacks and lunch .
9. Avocado
In almost all diet plans, avocado seems to be very popular. what is the reason? They can provide healthy fat and fiber, plus butter, add richness to the diet. Although their calorie content is higher than other fruits and vegetables, studies have shown that avocado eaters (people who consume half a avocado a day and maintain a healthy diet) have lower body weight and waist circumference. Although avocado toast is always the easiest choice, there are many other ways allows you to enjoy them throughout the day.
10. Dark Chocolate
Dark Chocolate Peanut Butter Truffle
Yes, it is dark chocolate for the following reasons: a sustainable healthy weight loss diet is more likely to be effective. Studies have shown that deprivation of certain foods can lead to intense cravings and may lead to overeating after avoiding food for a period of time.Including foods that you like but originally considered to be fasted by , such as dark chocolate, can help you stick to your weight loss plan. About 30 grams of dark chocolate (cocoa content of 70% or higher) may help you stick to your weight loss plan. You will also receive chocolate's heart-healthy and 's emotional boost of benefits.
Eating a balanced diet with sufficient fiber and protein can greatly help healthy weight loss (1 to 2 pounds per week). These 10 foods are some of the best and easiest foods to include in your diet plan to help you achieve your weight loss goals in a healthy way.
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