20 Effective Weight-Loss Foods

Fat BurningWhat are the ways to lose weight? Diet to lose weight, so what can you eat to lose weight? What are the super effective ways to lose weight? Let’s take a look at 20 super effective weight-loss foods.

  1. Eggs: give you a feeling of fullness

Everything about eggs, yolks, and eggs: it’s not bad for the heart, and it can help you lose weight. A study by Louisiana State University in Baton Rouge reported that women who ate fried egg jelly toast for breakfast every day lost weight when they were on a low-calorie diet, and women who ate the same amount of calorie bagels lost weight.

Protein makes you feel full, so it’s not easy to feel hungry during the rest of the time, and you will eat less.

Scrambled eggs and egg rolls are the best choices, but if you don’t have time to make them before work, you can bake some frittatas on Sunday, cut them into slices, and refrigerate them. You can eat this for the next week.

  1. Lentils: high soluble fiber content

Lentils are a good flat belly food. Lentils are high in protein and soluble fiber, and these two nutrients have the effect of stabilizing blood sugar levels. Eating lentils can prevent the increase in insulin secretion and the increase in fat, especially in the abdomen.

There are many types of lentils, among which red lentils and yellow lentils are the fastest (about 15 to 20 minutes). Putting cooked lentils in Italian sauce becomes a healthy food.

This mild flavor can be almost perfectly blended, and because of the high protein content, there is no need to add meat.

  1. Cabbage: rich in iron and calcium

After making a garnish for a long time, this green vegetable finally appeared as the main dish on the plate. A cup of raw cabbage contains 34 calories, about 1.3 g of fiber, and rich iron and calcium. But many people may not be used to the soily smell of cabbage. Then, you can choose to eat spinach. Spinach is also very nutritious, especially the iron content. Of course, the taste is better.

Chop raw cabbage and stir into the cooked black beans. Or cut into thin strips, add a small amount of broth and cook, and then add a few thin slices of orange on top of the cooked dish. If you can, of course it’s the healthiest to dress up as a salad!

  1. The slow absorption of oatmeal has little effect on blood sugar

Oatmeal is the most satiety food. Unlike other carbohydrates, even fast-cooking oatmeal is absorbed slowly, so it has very little effect on blood sugar. All oatmeal is healthy, but each serving of oatmeal groats (rarely processed into this kind) contains up to 5g of cellulose, so it is the most satiety one. The cellulose content of instant oatmeal is 3 to 4g per serving.

Use oatmeal instead of bread crumbs and sprinkle it on the meat rolls. However, the most recommended is of course oatmeal. You can add any food you like to the porridge, even beef balls. This healthy breakfast is definitely irresistible.

How to lose weight to lose weight? What are the ways to lose weight? Diet to lose weight, so what can you eat to lose weight? What are the super effective ways to lose weight? Let’s take a look at 20 super effective weight-loss foods.

  1. Steak: Maintain muscle mass during dieting

Beef is known as a diet destroyer, but in fact, eating beef can help you lose weight. A study published in the American Journal of Clinical Nutrition proved that when women are dieting, eating the same calorie foods containing red meat (referring to beef and lamb, etc.) loses more weight than not. The protein in steak helps maintain muscle mass during dieting. Here is a suggestion for everyone: try to eat local organic beef, which is healthier and more environmentally friendly.

Grilled 4 ounces of beef tendon or beef tenderloin, sliced ​​into thin slices, placed on top of a salad, or mixed with vegetables, the taste is also very good.

  1. Lycium barbarum: more resistant to hunger than other fruits

This chewy, sour berry is more resistant to hunger than other fruits: wolfberry contains 18 kinds of protein, which is an amazing source of protein. What you must not know is that the content of β-carotene in wolfberry is higher than that in carrots! Chew a few tablets around 3 in the afternoon, and you won’t feel hungry before dinner. Calories? A tablespoon of goji berries is only 35 calories.

Mix 1/4 cup of dried goji berries (available in supermarkets and drugstores), 1/4 cup of raisins, and 1/4 cup of walnuts to make travel assorted dried fruits. Or pour 1/4 cup of boiling water and two tablespoons of dried goji berries in an empty bowl, soak for 10 minutes, drain, and then scoop into 1/2 cup of vanilla-flavored frozen low-fat yogurt for dessert.

  1. Wild salmon: help to reduce waistline

Fish oil is not only good for heart health, but also helps reduce waist circumference. Omega-3 fatty acids can increase insulin sensitivity, which helps build muscle and reduce belly fat. The more muscles, the more calories the body burns. Choose wild salmon because they may have fewer pollutants in their bodies.

You don’t need to do too much to add flavor to salmon, the simpler the better. Marinate with salt and pepper, add two tablespoons of oil, and fry in a pan for 1 to 3 minutes on each side.

  1. Apples: inhibit weight gain

A study conducted on the main campus of the University of Pennsylvania showed that an apple a day can inhibit weight gain. People who eat an apple as a snack before eating a regular meal of pasta eat fewer calories than those who eat other snacks. The fiber content in apples is very high, 4 to 5g each, fiber makes people feel full. In addition, the antioxidants contained in apples help prevent metabolic syndrome (symptoms are fat in the lower abdomen, with apple shape).

Apples are the most ideal low-calorie snack. To make a pie, chop a medium-sized apple, sprinkle 1/2 tablespoon of sweet pepper, 1/2 tablespoon of cinnamon, and heat in the microwave for one and a half minutes.

How to lose weight to lose weight? What are the ways to lose weight? Diet to lose weight, so what can you eat to lose weight? What are the super effective ways to lose weight? Let’s take a look at 20 super effective weight-loss foods.

  1. Buckwheat noodles: full of satiety

Replace the ordinary noodles with this nutritious one, and you will soon be able to easily put on your tight jeans. Buckwheat is high in fiber and is different from most carbohydrates. It contains protein. These two nutrients make soba noodles feel full, so eating soba noodles is easier to control the amount than ordinary noodles.

To cook soba noodles by cooking rice: Cover the lid and simmer it over a low heat. For a light meal, just add broccoli, carrots, mushrooms and onions and mix and eat. Of course, there are more ways to do it, use your imagination.

  1. Blueberries: high in antioxidants

All berries are good for the body, but blue fruits are the best among them. Research by the Agricultural Research Service of the United States Department of Agriculture in Little Rock, Arkansas, shows that the antioxidant content in blue berries is the highest among commonly eaten fruits. The fiber content in each cup of berries is 3.6g. Fiber can effectively prevent edible fat from being absorbed, because fiber can push fat through the digestive tract.

Don’t put a few blueberries on top of a whole bowl of oatmeal. Let’s have a whole bowl of blueberries. Sprinkle some oatmeal on top and add some milk or yogurt. It must taste great!

  1. Almond butter: reduce the glycemic index of bread

Adding this sauce can reduce the glycemic index of bread (a measure of the effect of food on blood sugar content). A study by the University of Toronto found that people who eat white bread with almond paste will not have a sudden increase in blood sugar, while eating only white bread will. The higher the blood sugar level rises, the lower it drops; this drop can lead to hunger and make people overeat. In addition, changes in blood sugar will stimulate the body to secrete insulin, thereby increasing belly fat.

Try using almond butter instead of peanut butter to spread in sandwiches, or as a vegetable dip: mix 1 tablespoon of almond butter with 2 tablespoons of fat-free plain yogurt. Or add a piece to oatmeal, which can be seasoned and can increase protein.

  1. Pomegranate: low calorie and high fiber

Needless to say how healthy pomegranate juice is, pomegranate seeds also have unique effects, which are definitely worth paying attention to. Not only are they rich in folic acid and antioxidants that can prevent diseases, they are also low-calorie, high-fiber foods, so pomegranates can satisfy your desire for sweets without affecting your diet.

Put raw pomegranate seeds (peeled in many shops) as a snack on the table, and use these instead of nuts to eat in salads.

How to lose weight to lose weight? What are the ways to lose weight? Diet to lose weight, so what can you eat to lose weight? What are the super effective ways to lose weight? Let’s take a look at 20 super effective weight-loss foods.

  1. Pepper: Promote metabolism

One reason to put peppers in the dinner is to promote metabolism. Capsaicin, a compound in hot peppers, has a heat-generating effect, which means that after eating hot peppers, it will make the body burn calories for another 20 minutes. In addition, you can’t devour spicy foods, eating slowly can give the brain time to react and judge that the stomach is saturated, so you can avoid over-eating.

Stuff the peppers with quinoa and tomato sauce, then bake them until the color is almost black, peel off the charred skin, and make the pepper meat into a sauce. Then, toss the noodles with chili sauce, or add some red pepper to any meal you like.

  1. Yogurt: can stabilize blood sugar content

Nutritionists often refer to plain yogurt as a perfect food. The advantage is: because sugar, protein, and fat are all contained, yogurt can stabilize blood sugar content, so it is very resistant to hunger. A study conducted by the University of Tennessee in Knoxville showed that people who are on a low-calorie diet, if yogurt is included in their diet, lose more body fat compared to those who do not include yogurt in similar planned recipes. 61%, the lower abdomen fat loss is 81% higher.

Replace the mayonnaise on chicken or potato salad with low-fat plain yogurt, or put a little yogurt on the baked potatoes and squeeze a few drops of lemon juice. In this way, 4.7g of fat can be saved per tablespoon. Try to find Greek yogurt, which has a higher protein content than others.

  1. Quinoa: keep you from feeling hungry for a few hours

Just pile up this whole-grain food on your plate to prevent hunger pangs. Quinoa contains both fiber (2.6g per 1/2 cup) and protein. These two main nutrients can keep you from feeling hungry for several hours.

Use quinoa instead of rice and stir fry. Or try this wonderful breakfast: mix 1/2 cup quinoa, 2/3 cup water, and 1/3 cup orange juice and cook for 15 minutes. Add one tablespoon each of raisins and chopped walnuts.

  1. Sardines: rich in protein and omega-3 fatty acids

This little fish is an uncrowned star in the sea. They are rich in protein and omega-3 fatty acids, which can maintain the body’s muscle mass. Moreover, its low mercury content and high calcium content make this small fish suitable for pregnant women. If you don’t like the smell of this fish, soak it in milk for an hour and it will disappear at all.

In all recipes that contain anchovies as raw materials, anchovies can be replaced with sardines. Or mix whole sardines with frothed green onions, fresh spices and chopped bell peppers, put them on barley bread or brown bread, and add a slice of cheese to bake.

How to lose weight to lose weight? What are the ways to lose weight? Diet to lose weight, so what can you eat to lose weight? What are the super effective ways to lose weight? Let’s take a look at 20 super effective weight-loss foods.

  1. Tarragon: instead of salt to prevent weight gain

You can use the main seasoning in this French cuisine instead of salt, and use it in the marinating process or salad dressing. Excessive sodium will lock the water in the body, so using less salt can prevent weight gain. In addition, tarragon has a sweet taste similar to licorice, which can add flavor to light foods. (If possible, use this spice in French recipe, tarragon is slightly sweeter than other spices.)

Before baking, spread 2 tablespoons of dried tarragon leaves on the chicken. Or put a spoonful of chopped fresh tarragon leaves into 4 ounces of plain yogurt, and stir with a spoonful of French Dijon mustard paste to make a delicious dip.

  1. Parmesan cheese: helps burn fat

Throw away the rubber-like low-fat cheese and use this authentic product. A study in the American Journal of Clinical Nutrition found that women who insist on eating a serving of milk or cheese a day for a long time are less likely to gain weight. Proponents of low-fat dairy products have no such benefit. The content of conjugated linoleic acid in whole milk products may be higher, and conjugated linoleic acid may help burn fat.

Grate the Parmesan cheese and sprinkle on the grilled vegetables. Or eat it as a snack with apples or pears, 1 ounce each time.

  1. Avocado: good for the heart

Don’t be scared by the fat content of avocado (about 29g each), that’s why it ranks high in the diet food list. The heart-healthy unsaturated fatty acids contained in avocado will increase the feeling of fullness, which is an excellent party food.

Add avocado to the sandwich instead of mayonnaise, it will give you a creamy texture and a new flavor. The calorie content of avocado is indeed not low, so it is best to pay attention to the amount added. An easy way to eat: You can try a vegetable salad made with guacamole.

  1. Olive oil: weight loss and anti-inflammatory

Like avocados, the healthy fats contained in olive oil can increase satiety and improve appetite. However, olive oil definitely not only has the effect of slimming, research also shows that olive oil has anti-inflammatory properties. If the body has chronic inflammation, it is mostly related to metabolic syndrome.

A study published in the British Journal of Nutrition shows that sprinkling a small amount of olive oil in salads can increase the antioxidant capacity of vegetables. Or mix a few teaspoons of olive oil, fresh basil oil and sweet and sour garlic into the noodles. Add olive oil to your recipes in the summer, and you will have a flat belly in the fall.

Author: shahida

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