1. Yogurt
Raw acid contains milk sugar, protein and fat, which can stabilize the blood sugar content, so it is very resistant to hunger. Studies show that people who are on a low-calorie diet will lose 665,438+0% more body fat and 865,438+0% more abdominal fat if their diet includes yogurt than those who do not include yogurt in similar planned diets. Use low-fat yogurt instead of mayonnaise on chicken or potato salad, or put a little yogurt on baked potatoes and squeeze a few drops of lemon juice. In this way, you can save 4.7g fat per tablespoon.
2. sardines
Rich in protein and omega-3 fatty acids, it can maintain body muscle mass. Moreover, the characteristics of low mercury content and high calcium content make this small fish very suitable for pregnant women. If you don't like the taste of this fish, soak it in milk for an hour and it will have no taste at all. In all recipes with anchovies as raw materials, sardines can be used instead of anchovies. Or mix the whole sardine with onion foam, fresh spices and chopped persimmon pepper, put it on rye bread or black bread, and add a slice of cheese to bake.
(hen's) egg
Eggs, yolk and eggs are harmless to the heart and can help you lose weight. Research reports show that when eating a low-calorie diet, women who eat fried eggs and jelly toast every morning lose twice as much weight as women who eat bagels with the same calorie. Protein makes people feel full, so it is not easy to feel hungry and eat less in the following time. Scrambled eggs and omelets are the best choice, but if you don't have time to make them before going to work, you can bake some vegetable omelets on Sunday, cut them into pieces and refrigerate them, and eat them next week.
4. cereals
Grain is the most satiety food. Different from other carbohydrates, even instant cereal is absorbed slowly, so it has little effect on blood sugar. Each serving of oatmeal contains as much as 5g of cellulose, which makes you feel full. The cellulose content in each serving of instant cereal is 3 to 4 grams. Sprinkle oatmeal on the meatloaf instead of bread crumbs. But of course, oatmeal is the most recommended. You can add any food you like to porridge, even beef balls, so a healthy breakfast will be irresistible.
5. Steak
Beef is known as the "diet destroyer", but in fact, eating beef helps to lose weight. Studies have proved that when women go on a diet, they lose weight by eating red meat (beef and mutton, etc.). ) than not eating the same calories. Protein in steak helps to maintain muscle mass during dieting. A suggestion: try to eat local organic beef, which is healthier and more environmentally friendly. Roast 4 ounces of beef tenderloin or tenderloin, slice it, put it on salad, or mix it with vegetables. It's delicious, too
6.medlar
Lycium barbarum contains 18 kinds of protein, which is an amazing source of protein. And rich in beta-carotene, a spoonful of Lycium barbarum has only 35 calories. Mix 1/4 cups of dried Lycium barbarum, 1/4 cups of raisins and 1/4 cups of walnuts to make assorted dried fruits for travel. Or pour 1/4 cups of boiling water and two tablespoons of dried Lycium barbarum into an empty bowl, soak 10 minutes, drain, and then scoop 1/2 cups of vanilla-flavored frozen low-fat yogurt as dessert.
7. Wild salmon
Fish oil is not only good for heart health, but also helps to reduce waist circumference. Omega-3 fatty acids can improve insulin sensitivity, help to form muscles and reduce abdominal fat. The more muscles, the more calories the body consumes. You don't need to do much to enhance the flavor of salmon. The simpler the better. Marinate with salt and pepper, then add two tablespoons of oil and fry 65438+ on each side for 0 to 3 minutes.
8. Apple
Studies have shown that an apple a day can inhibit weight gain. People who eat an apple as a snack before eating spaghetti for dinner consume fewer calories than people who eat other snacks. Apple has a high fiber content, 4 to 5g each, which makes people feel full. In addition, antioxidants contained in apples help prevent metabolic syndrome. Apples are the ideal low-calorie snacks. To make a pie, chop a medium-sized apple, sprinkle with 1/2 tablespoons of sweet pepper and 1/2 tablespoons of cinnamon, and heat it in the microwave oven for one and a half minutes.
9. buckwheat noodles
Buckwheat has a high fiber content, and unlike most carbohydrates, it contains protein. These two nutrients make buckwheat noodles feel full, so it is easier to control the amount of buckwheat noodles than ordinary noodles. Cooking buckwheat noodles: cover and cook slowly. If you cook a light meal, add broccoli, carrots, mushrooms and onions.
blueberry
All berries are good for your health, but blue fruits are the best. Studies have shown that among the fruits that are often eaten, blueberry has the highest antioxidant content. The fiber content in each cup of berries is 3.6g, which can effectively prevent edible fat from being absorbed. Don't put a few blueberries on a whole bowl of cereal. Have a whole bowl of blueberries, sprinkle some cereal on it and add some milk or yogurt. It must be delicious!
1 1. Cabbage
A cup of raw Chinese cabbage contains 34 calories, about 1.3g fiber, and is rich in iron and calcium. If you are not used to the taste of Chinese cabbage, you can choose to eat spinach, which is also rich in nutrition, especially iron content, and of course tastes better. Chop raw cabbage and mix with cooked black beans. Or cut into thin strips, add a little broth to cook, and then add a few thin slices of oranges to the cooked dish.
12. Pomegranate
Pomegranate is not only rich in folic acid and antioxidants that can prevent diseases, but also a low-calorie and high-fiber food, so pomegranate can satisfy your desire to eat sweets without affecting your diet. Put raw pomegranate seeds on the table as snacks instead of nuts in the salad.
13. Pepper
Pepper can promote metabolism. Eating Chili peppers will make your body burn calories for another 20 minutes. Fill pepper with quinoa and tomato sauce, then bake until the color is almost black, peel off the black skin and make pepper meat into sauce. Then, mix the noodles with Chili sauce, or add some red peppers to any meal you like.
14. almond cake
Studies have found that people who eat almond paste with white bread will not suddenly increase their blood sugar, but only eat white bread. The higher the blood sugar content rises, the lower the decline; This decline will lead to hunger and overeating. In addition, changes in blood sugar will * * * the body secretes insulin, thus increasing abdominal fat. Try using almond paste instead of peanut butter in sandwiches, or make a vegetable dip: mix 1 tbsp almond paste and 2 tbsps skim yogurt. Or add a piece to the oatmeal to taste and add protein.
15. Quinoa
Quinoa contains both fiber (2.6g per 1/2 cup) and protein. These two main nutrients can keep you from feeling hungry for a few hours. Use quinoa instead of rice and stir fry. Or try this wonderful breakfast: mix 1/2 cups of quinoa, 2/3 cups of water and 1/3 cups of orange juice and cook for 15 minutes. Add a spoonful of raisins and chopped walnuts.
lentil
Lentils are good food for flatting the lower abdomen. Lentils are rich in protein and soluble fiber, both of which can stabilize blood sugar content. Eating lentils can prevent the increase of insulin secretion from causing fat increase, especially in the abdomen. There are many kinds of lentils, among which red lentils and yellow lentils are the fastest (about 15 to 20 minutes). Put the cooked lentils into the Italian sauce, and it will become a healthy food.
17. tarragon
You can use the main seasoning in this French dish instead of salt, and use it in the pickling process or salad dressing. Excessive sodium can lock up water in the body, so using less salt can prevent obesity. Before baking, put 2 tablespoons dried tarragon leaves on the chicken. Or put a spoonful of chopped fresh tarragon leaves into 4 ounces of pure yogurt, add a spoonful of mustard sauce from Dijon, France, and stir to make a delicious dipping sauce.
18. Parma cheese
The study found that women who insist on eating one serving of milk or cheese every day for a long time are less likely to gain weight. Advocates of low-fat dairy products have not benefited from it. Full-fat dairy products may contain more conjugated linoleic acid, which may help to burn fat. How to eat: Grind Parmesan cheese and sprinkle it on roasted vegetables. Or as a snack with apples or pears, each time 1 oz.
19. Avocado
Don't be scared by the fat content in avocados (about 29 grams each), which is why they appear on the list of diet foods. This heart-healthy unsaturated fatty acid contained in avocados will increase satiety and make you eat less. The calorie content of avocado is really not low, so it is best to pay attention to the amount added. A simple way to eat: try a vegetable salad made of guacamole.
20. olive oil
The healthy fat contained in olive oil can increase satiety and improve appetite. Olive oil not only has slimming effect, but also has anti-inflammatory effect. Sprinkling a small amount of olive oil in salad can increase the antioxidant capacity of vegetables. Or mix a few teaspoons of olive oil, fresh basil oil and sweet and sour garlic in noodles.