It’s time for a new weight-loss mantra: eat and lose weight. No joke! Certain special foods help burn calories and suppress appetite, thereby aiding weight loss. By consulting leading experts and chefs on the subject, we found simple ways to make these foods even more delicious. So, add these foods to your plate today and you’ll be slimmer and healthier in no time!
1. Eggs: Give you a sense of fullness
Eggs, egg yolks, egg everything: Not bad for your heart, and they can help you lose weight. A study from Louisiana State University in Baton Rouge reports that while on a low-calorie diet, women who ate fried eggs and jelly toast for breakfast lost twice as much weight as women who ate the same amount of calorie bagels. times. Protein makes people feel full, so they are less likely to feel hungry the next time and eat less. Scrambled eggs and omelets are perfect, but if you don't have time to make them before work, bake some frittatas on Sunday, cut them into slices, refrigerate them, and eat them throughout the week.
2. Lentils: high in soluble fiber content
Lentils are a great belly-flattening food. Lentils are high in protein and soluble fiber, both nutrients that stabilize blood sugar levels. Eating lentils can prevent the increase in insulin secretion that causes fat gain, especially in the abdomen. There are many types of lentils, among which red lentils and yellow lentils cook the fastest (about 15 to 20 minutes). Cooked lentils in Italian sauce make for a healthy meal. This mild flavor blends in almost perfectly, and because of the high protein content, no meat is needed.
3. Cabbage: rich in iron and calcium
After being a decorative side dish for a long time, this green vegetable finally made its debut as a main dish. One cup of raw kale contains 34 calories, about 1.3g of fiber, and is rich in iron and calcium. But many people may not be used to the earthy smell of cabbage. Then, you can choose to eat spinach. Spinach is also rich in nutrients, especially the iron content. Of course, the taste is also better. Chop raw kale and stir into cooked black beans. Or cut it into thin strips, add a small amount of broth to cook, and then add a few pieces on top of the cooked vegetables.Slice thin orange slices. If possible, of course it is healthiest to dress up as a salad!
4. Oatmeal: slow absorption and little impact on blood sugar
Oatmeal is the most satiating food. Unlike other carbohydrates, even quick-cooking oatmeal is absorbed very slowly, so it has very little impact on blood sugar. All cereals are healthy, but oat groats (which are rarely processed) contain up to 5g of fiber per serving, making them the most filling. The fiber content of quick-cooking cereals is 3 to 4 grams per serving. Use oatmeal instead of bread crumbs to sprinkle on the meatloaf. But the most recommended thing is of course oatmeal. You can add any food you like to the porridge, even beef balls. This healthy breakfast will be irresistible.
5. Steak: Maintain muscle mass during dieting
Beef is known as a "diet buster," 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 on a diet, eating the same caloric food that contains red meat (referring to beef and mutton, etc.) will lead to greater weight loss than those that do not. The protein in steak helps maintain muscle mass during dieting. Let me give you a suggestion: try to eat local organic beef, which is healthier and more environmentally friendly. Grill 4-ounce portions of beef shank or tenderloin, slice them thinly, and taste great on top of salads or mixed with vegetables.
6. Wolfberry: more resistant to hunger than other fruits
This chewy, tart berry lasts longer than other fruits: With 18 types of protein, goji berries are an amazing source of protein. What you may not know is that the content of beta-carotene in wolfberries is higher than that in carrots! Chew a few pills around 3pm and you won't feel hungry until dinner. Calories? One tablespoon of wolfberry has only 35 calories. Mix together 1/4 cup of dried wolfberries (available in supermarkets and pharmacies), 1/4 cup of raisins, and 1/4 cup of walnuts to make a travel assortment of dried fruits. Or pour 1/4 cup of boiling water and two tablespoons of dried wolfberry into an empty bowl, soak for 10 minutes, drain, then scoop in 1/2 cup of vanilla-flavored frozen low-fat yogurt and serve as dessert.
7. Wild salmon: helps reduce waist circumference
Fish oil is not only good for heart health, it can also help shrink your waistline. Omega-3 fatty acids can improve insulin sensitivity, which helps build muscle and reduce belly fat. The more muscle you have, the more calories your body burns. Choose wild salmon because they may have fewer contaminants in their bodies. Adding flavor to salmon doesn’t require much, the simpler the better. Season with salt and pepper, then add 2 tablespoons of oil and pan-fry for 1 to 3 minutes on each side.
8. Apple: Inhibits weight gain
An apple a day can curb weight gain, according to a study conducted on the main campus of the University of Pennsylvania. People who snacked on an apple before eating pasta consumed fewer calories than those who ate other snacks. Apples are high in fiber, with 4 to 5 grams each. Fiber makes people feel full. In addition, the antioxidants contained in apples help prevent metabolic syndrome (symptoms are fat in the lower abdomen and an "apple body shape"). Apples are the perfect low-calorie snack. To make a pie, chop a medium apple, sprinkle with 1/2 tablespoon allspice, 1/2 tablespoon cinnamon, and microwave for a minute and a half.
9. Buckwheat noodles: full of satiety
Swap your regular noodles for this nutritious variety and you'll be able to fit into your now-tight jeans in no time. Buckwheat has a high fiber content, and unlike most carbohydrates, it contains protein. These two nutrients make buckwheat noodles full, so it is easier to control the amount of buckwheat noodles than ordinary noodles. Make soba noodles the same way you cook rice: Cover and simmer over low heat. For a light meal, just stir in broccoli, carrots, mushrooms and onions. Of course, there are more ways to do it, use your imagination.
10. Blueberries: high in antioxidants
All berries are good for you, but blue berries are the best. Research from the U.S. Department of Agriculture's Agricultural Research Service in Little Rock, Arkansas, shows that blue berries have the highest antioxidant content among commonly eaten fruits. The fiber content of berries is 3.6g per cup. Fiber actually prevents the fat you eat from being absorbed because it pushes fat through your digestive tract. Instead of putting a few blueberries on top of an entire bowl of cereal, have a whole bowl of blueberries, sprinkle some cereal on top, add some milk or yogurt, it will taste great!
11. Almond butter: Reduces the glycemic index of bread
Adding the spread can lower the bread's glycemic index (a measure of a food's effect on blood sugar levels). A study from the University of Toronto found that people who ate almond butter with white bread did not experience blood sugar spikes, but those who ate white bread alone did. The higher blood sugar levels rise, the lower they fall; this drop can lead to hunger and overeating. In addition, changes in blood sugar stimulate the body to secrete insulin, which increases abdominal fat. Try using almond butter instead of peanut butter on a sandwich, or make a vegetable dip: Mix 1 tablespoon almond butter with 2 tablespoons fat-free plain yogurt. Or add a piece to oatmeal to add flavor and increase protein.
12. Pomegranate: low in caloriesHigh fiber
It goes without saying how healthy pomegranate juice is. Pomegranate seeds also have unique effects, which are definitely worth paying attention to. Not only are they rich in folate and disease-preventing antioxidants, they're also low-calorie and high-fiber, so pomegranates can satisfy your sweet tooth without compromising your diet. Place raw pomegranate seeds (sold peeled at many stores) on the table as a snack and eat these in salads instead of nuts.
13. Chili pepper: Promote metabolism
One reason to add chili pepper to your meals is to boost your metabolism. Capsaicin, a compound in chili peppers, has a thermogenic effect, which means it causes the body to burn calories for an additional 20 minutes after eating the chili pepper. In addition, you cannot wolf down spicy food. Eating slowly can give your brain time to react and judge that your stomach is full, so you can avoid overeating. Stuff the peppers with quinoa and tomato sauce, then bake until almost black in color, peeling off the charred skin and pureeing the flesh. Then, just toss the noodles with chili sauce, or add some red pepper to any meal you like.
14. Yogurt: can stabilize blood sugar levels
Nutritionists often call plain yogurt the perfect food. The advantage is: because it contains sugar, protein, and fat, yogurt can stabilize blood sugar levels, so it is very resistant to hunger. A study conducted by the University of Tennessee in Knoxville found that people on a low-calorie diet that included yogurt lost more total body fat than people on a similar plan that did not include yogurt. If you lose 61%, the fat loss in the lower abdomen will be 81% higher. Replace mayonnaise on chicken or potato salad with low-fat plain yogurt, or top a baked potato with a splash of yogurt and a squeeze of lemon juice. This saves 4.7g of fat per tablespoon. Try looking for Greek yogurt, which is higher in protein than others.
15. Quinoa: Keeps you from feeling hungry for hours
Preventing hunger pangs is easy by filling your plate with this whole grain. Quinoa contains both fiber (2.6g per 1/2 cup) and protein, two key nutrients that will keep you hungry for hours. Use quinoa instead of rice and stir-fry. Or try this great breakfast recipe: Mix 1/2 cup quinoa, 2/3 cup water, and 1/3 cup orange juice and cook for 15 minutes. Add a tablespoon each of raisins and chopped walnuts.
16. Sardines: rich in protein and omega-3 fatty acids
This little fish is the uncrowned star of the sea. They are rich in protein and omega-3 fatty acids, which maintain muscle mass in the body. Moreover, its low mercury content and high calcium content make this small fish very suitable for pregnant women to eat.. If you don't like the taste of this fish, soak it in milk for an hour and the fishy smell will disappear at all. In any recipe containing anchovies, sardines can be used instead of anchovies. Or mix whole sardines with minced scallions, fresh spices and chopped bell peppers, place them on barley or brown bread, and bake them with a slice of cheese.
17. Tarragon: replace salt to prevent weight gain
You can use this French staple in place of salt in marinades or salad dressings. Excess sodium will lock water in the body, so using less salt can prevent weight gain. In addition, tarragon has a sweet taste similar to licorice, which can be used to flavor bland foods. (Use this spice the French way if possible; tarragon is slightly sweeter than other spices.) Rub 2 tablespoons dried tarragon leaves onto the chicken before baking. Or add a spoonful of chopped fresh tarragon to 4 ounces of plain yogurt and stir in a spoonful of Dijon mustard paste for a delicious dip.
18. Parmesan cheese: helps burn fat
Ditch the rubbery low-fat cheese and use the real deal. A study in the American Journal of Clinical Nutrition found that women who consistently ate one serving of milk or cheese a day were less likely to gain weight. Low-fat dairy advocates see no such benefit. Whole-fat dairy products may contain more conjugated linoleic acid, which may help burn fat. Grate the Parmesan cheese and sprinkle over the roasted vegetables. Or as a snack with an apple or pear, 1 ounce each.
19. Avocado: good for the heart
Don't be scared by the fat content in avocados (about 29g per piece), that's why it tops the diet food list. The heart-healthy unsaturated fatty acids found in avocados increase feelings of fullness, making them a great party food. Add avocado to your sandwich, skip the mayo, and it'll give you a creamy texture and a new flavor. Avocados are indeed high in calories, so it’s best to be careful about how much you add. An easy way to eat it: Try a green salad made with guacamole.
20. Olive oil: slimming down and anti-inflammatory
Like avocados, the healthy fats in olive oil can increase feelings of fullness and improve appetite. However, olive oil is not just for weight loss, research also shows that olive oil has anti-inflammatory properties. If the body has chronic inflammation, it is often related to metabolic syndrome. A study published in the British Journal of Nutrition showed that sprinkling a small amount of olive oil on salads can increase the antioxidant power of vegetables. Or you can mix a few teaspoons of olive oil, fresh basil oil and sweet and sour garlic into the noodles. Add olive oil to your diet in the summer and get a flat belly in the fall.