1. Oats: rich in fiber and protein, which can lower blood sugar and cholesterol levels and help control hunger.
2. Fruits: some fruits, such as apples, strawberries, blueberries, papaya, etc. Rich in fiber and vitamins, it helps to control hunger and help fat metabolism.
3. Vegetables: Vegetables are rich in fiber and water, which makes you feel full and promotes digestion. Especially green vegetables, high in fiber and low in calories, are the best choice for losing weight.
4. Chicken breast: rich in protein and free of saturated fat, it is a good choice.
5. Sesame oil: It can help the metabolism in the body, regulate the stomach and relieve constipation.
Please note that it is not feasible to lose weight only by a single natural food. To achieve a healthy weight loss effect, we need to adopt a healthy diet and moderate exercise.
Here are some suggestions for a reasonable diet that can help you lose weight:
1. Control the total calorie intake: Keep the daily total calorie intake within an appropriate range, which can be achieved by recording the diet or using a healthy recipe application.
2. Eat more high-fiber foods: High-fiber foods can improve satiety and help control appetite and digestion.
3. Eat more protein food: protein helps to maintain satiety and muscle mass, and at the same time can improve metabolic rate.
4. Adjust carbohydrate intake: Carbohydrate is the main source of available energy for the body, but excessive intake will lead to weight gain. Adjust the intake of carbohydrates, give priority to complex carbohydrates (such as whole grains and vegetables), and limit the intake of sugar and refined carbohydrates.
5. Eat more fruits and vegetables: These foods are usually low in calories, rich in water and fiber, and have a good effect on losing weight.
6. Control the number and amount of meals: Eating several times and controlling the amount of food will help control the total calorie intake.
It should be reminded that the above suggestions are for reference only. We should make a reasonable diet plan according to our personal situation and combine appropriate exercise to lose weight.