1, fruits and vegetables-fresh, frozen or canned are fat-free. 2. Rice, pasta and other grains, such as barley. -Grain contains a lot of fiber, which makes people full for a long time. Whole grains are the best. 3. Bread and cereal products-except muffins and ready-to-eat cereals, most of them are fat-free or low-fat. 4. Yogurt-most of them are fat-free, but it should be noted that some yogurts contain milk fat and are made of whole milk. 5. Cooked, roasted or roasted meat and vegetables: These cooking methods are better than frying, which will make the food less fat. Among all kinds of vegetables, wax gourd, cucumber, cabbage and beans have the lowest calories. If you want to achieve the same weight loss effect, eating more than two servings of vegetables is the same as eating one serving of lentils or garlic sprouts. If you want to choose lotus root, taro and the like, only half of it is enough. Among fruits, watermelon has the greatest weight loss effect. Eat 200 grams of pears, peaches, apples, bananas, oranges and so on. You will get the same calories as eating 750 grams of watermelon. The calories of dried fruits are much higher than those of fresh fruits. Therefore, dieters should not eat dried apricots, raisins and other dried fruits. Eating more fish and less meat, especially cooked meat, is more conducive to losing weight. Eating 120 grams of fish is equivalent to 50 grams of lean meat or 25 grams of sausage. From the perspective of weight loss, the order of fish is: fish is better than chicken, and chicken is better than beef and mutton. Nutritionist's evaluation of meat is that four legs are not as good as two legs, and two legs are not as good as no legs. Beans have the lowest calories, so soy products are the first choice for dieters. It's also a good idea to treat bean products as snacks instead of apples. The key to losing weight is to reduce calorie intake. Therefore, choosing foods with large volume and low calories can not only eat your stomach, but also lose weight.

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