This delicious nut is rich in protein, fiber and vitamin E, a powerful antioxidant. It contains the mineral magnesium, which is necessary for the human body to generate energy, shape muscle tissue and maintain blood sugar. Stable blood sugar can effectively prevent overeating and obesity caused by excessive hunger. However, the most magical function of almond is that it can prevent the body from absorbing heat. Studies have found that the composition of almond cell wall can reduce the body's absorption of fat. Therefore, the stomach has already "thinned" itself before digesting almonds. Optimum consumption: one ounce per day (about 23 capsules), about 160 calories.

Step 2: eggs

You can't find any food richer than eggs in protein. Eggs are highly valued by nutritionists because they contain all kinds of important amino acids, which are used by the body to "produce" almost everything from muscle fibers to brain chemicals. Studies have found that people who eat eggs for breakfast will not feel hungry all day. Protein and fat contained in eggs can make people feel full.

Best consumption: If your cholesterol is not high, eat an egg every day. (An egg contains 2 13 mg of cholesterol)

3. Soybeans

Soybean is rich in physicochemical resistance, fiber and protein. There are many ways to eat soybeans, which can be used as snacks, cooking and soup. There are many kinds of bean products, such as tofu and soybean milk, which are healthy, delicious and slimming. A study in the Journal of American College of Nutrition found that obese people who use soybean milk instead of milk as a dinner drink can lose weight more successfully.

Optimum intake: 25 grams of soy protein per day. (Half a cup of boiled edamame contains heat 130, protein 1 1g). 4 ounces of tofu contains 94 calories and10g protein).