20 14 A study published in the Journal of Nutrition shows that people who eat half avocado for lunch will obviously reduce their hunger at dinner.
2. Black pepper. Adding half a spoonful of black pepper to dinner can reduce weight, because pepper contains a compound called piperine, which can inhibit the formation of fat cells.
In addition, other studies show that eating spicy food can promote metabolism, increase the energy consumption of basal metabolism, and make the body consume more fat, especially the fat accumulated in the abdomen.
3. apples. 20/KLOC-A study published in the Journal of Food Chemistry in June/April shows that eating an apple a day can not only prevent many diseases, but also lose weight. This is because apples are rich in dietary fiber and polyphenols, which can promote the growth of beneficial bacteria in the intestine.
Eating 2~3 apples raw every day can reduce weight, and eating them cooked will destroy their polyphenols.
4, almonds. As long as it is eaten in moderation, this delicious nut will play a great role in shaping abdominal muscles. Almonds contain a lot of dietary fiber and unsaturated fat, which can effectively reduce people's desire for snacks all day. Eating a handful of almonds and a piece of fruit will increase your satiety without overeating.
5. berries. Berries are rich in natural antioxidants and dietary fiber, which can prolong satiety. In addition, carbohydrates contained in berries are not easy to be converted into fat in the human body, but burned as energy. Blueberries can play a particularly good role in decomposing abdominal fat.
6. cod. The high-quality protein contained in this white fish can make the human body take longer to decompose, thus reducing hunger.
7. asparagus. The dietary fiber contained in this green vegetable can delay the gastric emptying time; In addition, it can also be used as a barrier to prevent blood sugar from entering the blood too quickly, thus avoiding insulin resistance and abdominal fat accumulation.
8. cheese. 20 1 1 A study published in the Journal of Nutrition shows that eating dairy products rich in protein helps to lose weight and increase lean meat.
Dairy products contain two key nutrients: whey protein and calcium. Whey protein contains a lot of leucine, which can stimulate the formation of new muscle protein. Calcium plays an important role in losing weight. It contributes to the excretion of fat in the intestine, which means that the total amount of fat absorbed by the human body is reduced.
9. pine nuts. The research published at the annual meeting of the American Association for Experimental Biology in 2006 showed that half a teaspoon of pine nut oil (equivalent to a handful of pine nuts) can delay people's appetite for food for at least 4 hours and inhibit people's appetite.
10, salmon. A study published in the Journal of Cell Metabolism shows that monounsaturated fatty acids contained in salmon can prolong satiety, slow down hunger and reduce the accumulation of abdominal fat.