Whether you want to lose a lot of weight or those who are hard to lose weight in the end, it is very difficult to lose fat. A low-calorie diet is unreasonable. You are always hungry. This is why nutritionists urge dieters to eat high-quality, nutritious food-its benefits equal or exceed its calorie impact.
First of all, food rich in fiber is a good way to fill the stomach, control hunger, control blood sugar level and promote gastrointestinal health. Fruits and vegetables are rich in fiber, mainly water, which will make them heavier (your stomach feels heavy), make you feel full for a longer time, and have low calories.
Finally, by eating natural plant foods with high content in protein, you will gain the ability to suppress hunger, which will ignite your metabolic fire, make you full and burn calories when chewing.
Therefore, if you want to lose weight, please add these foods to your diet.
Quinoa is a unique whole grain, because it is a complete protein (about 7 grams per serving) and has a high fiber content (6 grams). Dietary fiber actually combines with fat and cholesterol to help your body reduce the absorption of both. This ancient grain is also rich in eight essential amino acids, vitamins and minerals, such as magnesium, calcium, phosphorus, iron and b12-both of which are necessary for energy level.
Quinoa is very suitable for eating alone, mixed with raw vegetables as cold salad, or as warm as paella. It is a high-quality carbohydrate with a low glycemic index score, so there will be no sharp rise and fall of blood sugar.
The meat taste and texture of mushrooms make them an excellent complement to minced meat dishes such as hamburgers, patties and meatballs. Because it can tolerate cooking, mushrooms can even be used as beef substitutes for vegetarians and vegetarians.
Studies have even found that replacing meat with mushrooms every day can significantly reduce weight because you consume less fat and calories. "They add flavor and moisture and fiber stretching formula, making them more economical, lower in calories and more nutritious," she added.
Blackberries, blueberries and strawberries (and more varieties) are ideal diet foods, because they are relatively low in calories and rich in nutrients, adding a lot of flavor to the otherwise boring diet. These small fruits are rich in fiber and antioxidants, which are very suitable to be eaten with cereals, yogurt, smoothies and salads, or as snacks alone.
When it comes to losing weight, it is because of the natural sugar of fruit, but it actually helps to alleviate the monotony of diet plan. Berries can satisfy your craving for sugar without destroying your progress, because they can fill your stomach and effectively inhibit your overall calorie intake by slowing down digestion and fructose absorption.
Vegetables like spinach are low in calories, so you can eat several cups to supplement various nutrients (vitamins A, K, C, E, copper, manganese, iron, calcium, etc. ) and plant nutrients, while consuming little calories. Spinach is a widely used vegetable, but it is also an effective diet food.
Studies have found that a spinach extract containing a green leaf membrane called thylakoid can reduce body weight by 43% and inhibit food craving by up to 95%. The extract can promote the body to produce satiety hormones, thereby inhibiting hunger and promoting healthier eating habits.
The latest research report involves dark chocolate, which has many health benefits. Cocoa contains flavonoids and polyphenols, which are beneficial to health.
On the one hand, according to a study published in the journal Science, regular consumption of dark chocolate (twice a week) is related to lower body mass index. Journal of internal medicine. "A small piece of chocolate can satisfy the craving for chocolate and control calories at the same time," experts explained, which is also the conclusion of the study.
People who eat dark chocolate in moderation have a better mood and activity level, eat more fruits and vegetables and eat less food and fat.
Pepper, especially green pepper, contains a lot of vitamin C, which is actually an effective fat release agent. Studies have found that people with insufficient vitamin C levels are more likely to maintain fat, so chewing fat-rich foods can put your body into weight loss mode.
In addition, vitamin C can help your body absorb iron, so cooking peppers with beef or spinach can form a powerful combination. What's more, scientific research has found that pepper can trigger the nerves in the stomach, thus creating a feeling of fullness and telling your body that there is enough food-when you want to lose weight, you don't need to refuse pepper!
Apples usually contain about 100 calories, which makes them perfect snacks or pre-exercise staple foods.
Compounds called polyphenols in apples are also related to promoting a healthier immune system and reducing the risk of stroke, high cholesterol and cardiovascular disease.
If a carrot is not the staple food in your refrigerator, you should change it. These root vegetables are rich in nutrition, so prepare them as snacks to suppress hunger before meals, instead of opening a bag of French fries or other high-calorie snacks.
Carrots can also be used as substitutes for thick soups and stews. You will benefit from high content of beta-carotene and fiber.
Beans and beans are seriously underestimated in the super food world; Kidney beans and black beans are rich in fiber, as well as protein, iron and zinc.
If you want to lose weight, beans are a perfect staple food, because they can keep you energetic and full for a longer time. Besides, beans are complex carbohydrates, so your body needs some time to convert them into energy. Research supports it: A study found that black beans help improve insulin resistance, which is a protective effect against obesity.
Soybean is a complete protein, which contains all amino acids of meat.
The only difference is that edamame also contains healthy fat. Because a cup of edamame can produce about 17 grams of protein, 8 grams of fiber and 189 calories, hunger can be avoided without affecting the progress of weight loss.
Nuts are an incredible snack-but enough is enough!
Walnuts, almonds and other varieties are rich in heart-healthy fat and fiber, which helps to control hunger. They are also high in calories, so the quantity is very important. It is related to nut intake and weight maintenance.
Brazil nuts are a first-class choice. They are one of the biggest sources of selenium, which can keep your metabolism, immunity and reproductive health. Walnuts are another good choice. These nuts contain about 13 grams of polyunsaturated fat, which can reduce fat storage and improve the way the body metabolizes insulin.
kale
Load more kale on your plate to help fill your stomach with a few calories (only 33 calories per100g) and fat, as well as a lot of potassium, vitamin K and iron. Because kale is rich in fiber, it can also help you lose weight by regulating the digestive system.
beet
Beets are rich in anthocyanins and fiber, magnesium, iron, potassium and vitamins A, C, E and K.
It tastes like beets and spinach. A cup contains 35 calories, which is very low and can be added to salads, soups, stews and other vegetables. Swiss beet is also a natural fat-burning food; It contains a lot of vitamin C, which can actually promote weight loss by stimulating the synthesis of carnitine, a compound related to improving fat burning.
Everyone can adjust according to their own recipes, and choosing the right green vegetables will make your road to losing weight smoother.