If you eat whole grains, especially foods rich in fiber, such as oats and whole wheat rice, your body will burn twice as many calories. You should take these grains as part of breakfast or lunch. For example, you can eat some whole wheat oats and some skim milk for breakfast, which is a good meal and can provide you with fiber, calcium and carbohydrates for a day. 2. Pure lean meat

Protein has a strong effect of burning calories: they consume 30% of the calories in food during digestion, so if you eat 300 calories of chicken breast, your body will consume about 90 calories through digestion. In addition, lean meat contains little fat, which makes it an ideal food and can make you lose weight. You can eat a lean meat with a salad, some beans, rice or whole wheat pasta, and then have lunch or dinner.

Similarly, research shows that eggs are also a good food, which can help you lose weight, because they contain protein, calcium and other very useful nutrients in weight loss. So I suggest you eat eggs for breakfast. Step 3: green vegetables

Green vegetables are rich in dietary fiber, which can help the body defecate, enhance the body's satiety, reduce the absorption of fat in food, and relatively reduce the total energy of diet. As early as 20 years ago, the World Health Organization suggested that a person should eat at least 5 servings of fruits and vegetables every day. This dietary guide is still valid today, and it is also extremely beneficial to lose weight.

4. Chili

Capsaicin is a compound in pepper, which can warm your body and slow down the absorption of extra calories. It can be eaten raw, cooked, dried or powdered; In addition, pepper can be added to soup, eggs and meat.