Don't be afraid to eat whole eggs. They won't break your heart and help you lose weight. Among women who practice low-calorie weight loss, women who eat an egg with toast and jam every morning lose more than twice as much weight as women who eat the same calories but don't eat eggs. Protein contained in eggs can help you eat less all day.

2. soba noodles

Stop eating white flour and replace it with this healthy variety. Your figure will be able to put on your little jeans soon. Buckwheat is rich in fiber. Different from other carbohydrates, it also contains protein, which can satisfy our appetite and help reduce the chance of overeating.

3.pomegranate

Pomegranate juice is healthy, but pomegranate seeds should also be used well! In addition to antioxidants that can be used in combination with folic acid to treat diseases, pomegranate seeds also have very low calories and high fiber, which can satisfy your appetite for desserts without dieting.

4. Oats

Among all foods, oatmeal can give us a high sense of fullness. Unlike many other carbohydrates, oats are evenly and slowly absorbed by the human body during digestion, so oats have little effect on our blood sugar. All oats are healthy. Ordinary instant oats contain 3-4 grams of fiber, and steel-cut oats and rolled oats contain 5 grams of fiber.

5, lentils

Lentils contain high protein and soluble fiber, which are two nutrients that can stabilize blood sugar balance. Eating more lentils can help prevent your body from producing more insulin instead of fat, especially in the gastrointestinal area.

How to eat: There are many varieties of lentils, but the cooking time of red and yellow is relatively fast (about 15-20 minutes). ?

6. Apple

Eating an apple a day can prevent you from gaining weight easily. Apples are rich in fiber, and each apple contains about 4-5 grams of fiber. Antioxidants in apples help prevent metabolic syndrome and excess abdominal fat.

7.blueberries

All berries are good for your health, but blueberries are the best. They have the strongest antioxidant function, with 3 in each cup. 6 grams of cellulose. And fiber can prevent us from absorbing some oil.

8. Chili

Pepper will accelerate your metabolism, and capsaicin compounds will generate heat. After eating Chili, it will cause the body to burn calories for 20 minutes. For most people who can't eat peppers raw, chewing slowly is a good way to avoid overeating.

How to eat: mix Chili with cooked quinoa and tomato sauce, and then bake together. Or, after roasting the whole pepper, peel off the burnt skin, and mix the roasted pepper into a paste and add it to the spaghetti sauce to eat together. Moreover, it is also a good cooking method to shred peppers into your cooking.

9.sardines

Sardines can help the body maintain muscle tissue, and they are low in mercury and high in calcium, so pregnant women are most suitable to eat more. If you don't like the taste of sardines, here's a little secret: "soak them in milk 1 hour, and it will remove all the fishy smell."