1, low-fat food

Low-fat food can save you a lot of calories, because fat has twice as many calories as protein and carbohydrates. Many foods taste the same after reducing the fat content. Of course, you don't need to skim all the fat. A glass of low-fat milk contains 86 calories, while a glass of whole milk contains 150 calories. Boiled tuna contains 66 calories and fried tuna contains 1 10 calories. Low-fat cheese and low-fat salad dressing can make food as delicious, but consume less calories.

2. Foods with high water content

Generally, this kind of food is low in calories, and fruits, vegetables, soups and animal collagen all contain 80%-90% water. The water content of yogurt, pudding, eggs, pasta, beans and seafood is also relatively high, reaching 60%-75%. Eating two glasses of grapes is fuller than eating 1/4 cups of raisins, although both calories are 1 10 calories. A bowl of vegetable juice and a vegetable salad contain only 225 calories, while a chicken salad contains 550 calories. Obviously, you should choose the former.

Step 3: fast food

Fast food is often associated with weight gain, because our favorite fast food is usually high in fat and calories. Eating hamburgers and chips once in a while won't hurt your weight loss plan. However, if you often eat fast food outside, you need to pay attention to your fast food. Choose skinless chicken, salad without too much sauce, French fries with curry sauce and fruit parfait are all good fast food choices. A chicken and tomato sandwich contains only 320 calories, but a double cheeseburger contains 920 calories. In fast food restaurants, try to eat less fried food and don't choose bacon.

4. Whole wheat food

There are many whole wheat foods, such as whole wheat bread, whole wheat flour, brown rice, oats and waffles, which are all traditional whole wheat foods. They are a smarter choice than white flour, and they contain a lot of fiber and nutrition, which makes you feel full faster. Replace potato chips with popcorn, which can save 65 calories and eat other snacks.

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