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.

2. Chinese wolfberry

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.

Step 3: 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 some yogurt on baked potatoes and squeeze a few drops of lemon juice.

4. 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.

5. 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 oatmeal is certainly the most recommended. You can add any food you like to the porridge, even beef balls. Such a healthy breakfast must be irresistible.

6.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 based on anchovies, 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.

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 in a frying pan for 0 to 3 minutes on each side.

8. 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.

9. Blueberries

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. Eat a whole bowl of blueberries, sprinkle some cereal on it, and add some milk or yogurt. It must be delicious

10, olive

A cup of raw olive contains 34 calories, about 1.3g fiber, and is rich in iron and calcium. If you are not used to the taste of olives, you can choose to eat spinach, which is also rich in nutrition, especially the iron content, and of course tastes better. Chop raw olives 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.

1 1, 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.

12, 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.

13, 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.

14, lentils

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.

15, tarragon

The main seasoning in this French dish can be used instead of salt in pickling 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.