20 kinds of foods to eat, thinner the more you eat

The new spell of slimming is here: Eat and lose weight. It’s no joke! Certain special foods help consume calories and suppress appetite, which helps lose weight. By consulting the top experts and chefs in this area, we found a simple way to make these foods more delicious. So, put these foods into your plate today, and you will soon be slimmer and healthier!

1. Egg: Give you a feeling of fullness

Egg, egg yolk, egg everything: it’s no harm to the heart, and it can help you lose weight. A study report from Louisiana State University in Baton Rouge said that when doing a low-calorie diet, women who eat fried egg jelly toast for breakfast every day lose weight twice as much as women who eat bagels in equal amounts of calories. Protein makes people feel full, so follow It’s not easy to feel hungry when you come, so you 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 roast some edible burritos on Sunday, cut them into slices, and refrigerate them. You can eat this in the next week.

2. Lentils: High soluble fiber content

Lentils are good foods for flat belly. Lentils have high protein and soluble fiber content, and both nutrients have the effect of stabilizing blood sugar content. Eating lentils can prevent the increase in insulin secretion and cause fat increase, 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). Putting cooked lentils in Italian sauce becomes a healthy food. This mild taste can be almost perfectly integrated, and because the protein content is very high, You don't have to add meat.

3. Kale: rich in iron and calcium

After making a side dish for a long time, this green vegetable finally debuted as the main dish on the plate. A cup of raw kale contains 34 calories, about 1.3g fiber, and rich in iron and calcium. But many people may not be able to adapt to the earthy smell of kale. Then, you can choose to eat spinach, which is also nutritious, especially the iron content. Of course, the taste should be better. Cut the raw kale into cooked black beans. Or cut it into thin strips, add a small amount of broth and cook it, and then add a few thin slices of orange slices on the cooked dish. If possible, of course it is the healthiest to dress up as a salad! 4. Oatmeal: slow absorption has little effect on blood sugar

Oatmeal is the most satiating Food, unlike other carbohydrates, even fast-cooked cereals absorb very slowly, so the effect on blood sugar is very small. All cereals are healthy, but each oat crumb (seldom processed into this) contains up to 5g of cellulose, so it is the most satisfactory one. The cellulose content in quick-cooked cereals is 3 to 4g per serving. Use oatmeal instead of bread crumbs and sprinkle them on the rolls. But the most recommended one is oatmeal porridge. You can add any food you like to the porridge, even beef balls, and such a healthy breakfast must be irresistible.

5. Steak: Maintain muscle mass during dieting

Beef is known as a "diet destroyer", but in fact, eating beef can help lose weight. Published in the American Journal of Clinical Nutrition A study proves that when women are on a diet, eating foods with the same calories contains red meat (beef and mutton, etc.) more than the weight loss that does not contain. The protein in the steak helps maintain muscle mass during the diet. One suggestion is: try to eat local organic beef, which is healthier and more environmentally friendly. Grill 4-ounce portions of beef tendon or beef tenderloin, slice it thinly, put it on top of a salad, or mix it with vegetables, and the taste is also good.

6. Wolfberry: More hunger than other fruits

This chewy sour berries are more hunger than other fruits: Wolfberry contains 18 proteins, which is an amazing source of protein. What you must not know is that the beta-carotene content in wolfberry is higher than carrots! About 3 pm Chew a few pills and you won’t feel hungry until dinner. Calories? One tablespoon of wolfberry can only be 35 calories. Mix 1/4 cup of dried wolfberry (you can buy it in supermarkets and pharmacies), 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 in an empty bowl, soak for 10 minutes, drain, and then scoop in 1/2 cup of vanilla frozen low-fat yogurt for dessert.

7. Wild salmon: Helps reduce waist circumference

Fish oil is not only good for heart health, but also helps reduce waist circumference. omega-3 fatty acids can improve insulin sensitivity, which helps to form muscles and reduce abdominal fat. The more muscles, the more calories the body consumes. Choose wild salmon because There may be less pollutants in their bodies. Adding the taste of salmon does not require too much, the simpler the better. Marinate it with salt and pepper, then add two tablespoons of oil, fry it in a pan, and fry it for 1 to 3 minutes on each side.

8. Apples: Suppress weight gain

A study conducted on the main campus of the University of Pennsylvania shows that one apple per day can inhibit weight gain. People who eat an apple as a snack before eating a regular meal of pasta consume less calories than those who eat other snacks. The fiber content in apples is very high, with 4 to 5g each, and the fiber makes people feel full. In addition, the antioxidants contained in apples help prevent metabolic syndrome (the symptoms are fatty and have "apple body shape"). Apples are the most ideal low-calorie To make a pie, chop a medium-sized apple, sprinkle 1/2 tablespoon sweet pepper, 1/2 tablespoon cinnamon, and heat it in the microwave for one and a half minutes.

9. Buckwheat noodles: full fullness

Swap ordinary noodles with this nutrient-rich, and you can quickly put on the tightly tight jeans that are now. Buckwheat has a high fiber content, and unlike most carbohydrates, it contains protein. These two nutrients make the soba fuller, so eating buckwheat noodles is easier to control the amount than ordinary noodles. Make soba noodles by cooking rice: cover with a lid and cook over low heat. For light meals, add broccoli, carrots, mushrooms and onions and mix with them. Of course, there are more ways to make , use your imagination.

10. Blueberries: High antioxidants

All berries are good for the body, but blue fruits are the best. Research by the USDA Agricultural Research Service in Little Rock, Arkansas shows that the content of antioxidants in blue berries is the highest among the fruits you often eat. The fiber content in each cup of berries is 3.6g. Fiber can effectively prevent the fat from being absorbed because fiber can push fat through the digestive tract. Don’t put a few blueberries on the top of a whole bowl of cereals, come with a whole bowl of blueberries, sprinkle some cereals on top, and add some milk or yogurt. The taste must be great!

11. Almond paste: Reduce the blood sugar generation index of bread

Add this sauce to reduce the blood of bread Sugar generation index (a measure of the effect of a food on blood sugar content). A study by the University of Toronto found that people who eat almond butter with white bread will not experience sudden rise in blood sugar, but eating only white bread will have. The higher the blood sugar content, the lower the decrease; this decrease will lead to hunger and overeat. In addition, changes in blood sugar will stimulate the body to secrete insulin, thereby increasing abdominal fat. Try to use almond butter instead of peanut butter to apply it in a sandwich, or make a vegetable dip: mix one tablespoon of almond butter and 2 tablespoons of fat-free pure yogurt. Or add one piece to oatmeal porridge, which can season and increase protein.

12. Pomegranate: low calories and high fiber

How healthy the pomegranate juice is, pomegranate also has a unique effect. It is worth paying attention to. Not only are folic acid and antioxidants that can prevent diseases, they are also low-calorie and high-fiber foods, so pomegranates can satisfy your desire to eat sweets without affecting dieting. Put raw pomegranate seeds (skinned in many stores) as snacks on the table, and use these instead of nuts to eat in salads.

13. Chili: Promote metabolism

One of the reasons for seasoning with chili peppers is: it can promote metabolism. Capsaicin, a compound in chili pepper, has the effect of producing heat, which means that after eating chili peppers, it will burn the body for another 20 minutes. In addition, you cannot eat spicy food voraciously. Eating slowly can give the brain reaction time and judge that the stomach is saturated, so you can avoid eating too much. Fill. Stuff the chili with quinoa and tomato sauce and bake until the color is nearly black, peel off the charred crust and make the chili meat into a sauce. Then, mix the noodles with chili sauce, or add some red peppers to any meal you like.

14. Yogurt: It can stabilize blood sugar content

Nutritionists often call original yogurt a perfect food. The benefits are: Because sugar, protein, and fat are all contained, yogurt can stabilize blood sugar content, so it is very hungry. A study conducted by the University of Tennessee in Knoxville showed that if a low-calorie diet includes yogurt, the amount of fat lost in the whole body is 61% higher than that of people who do not contain yogurt in the same program recipe, and the amount of fat lost in the lower abdomen is higher. 81%. Use low-fat pure yogurt instead of the mayonnaise on chicken or potato salad, or put a little yogurt on baked potatoes and squeeze a few drops of lemon juice. This way, each tablespoon can save 4.7g of fat. Try looking for Greek yogurt, which has a higher protein content than the others.

15. Quinoa: Keep you not hungry for a few hours

Just pile this whole wheat food on your plate to prevent hunger. Quinoa contains both fiber (per 1/ 2 cups 2.6g), and also contains protein. These two main nutrients can keep you from hungry for hours. Use quinoa instead of rice and stir-fry. Or try this wonderful breakfast: Mix 1/2 cup quinoa, 2/3 cup water, 1/3 cup orange juice and cook for 15 minutes. Add 1 tablespoon each of raisins and crushed walnut kernels.

16. Sardines: Rich in protein and omega-3 fatty acids

This small fish is an uncrowned star in the sea. They are rich in protein and omega-3 fatty acids. -3 fatty acids can maintain the quality of the body's muscles. Moreover, the 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, then soak it in milk for an hour and there will be no fishy smell. In all recipes containing raw materials for anchovies, anchovies can be replaced by sardines. Or mix the whole sardines with scallions, fresh spices and chopped bell peppers, put them on rough barley bread or black bread, and add one Sliced ​​cheese is roasted.

17. Tarragon: Replace salt to prevent fatness

You can use this main seasoning in French cuisine to replace salt, which is used in the marinating process or salad dressing seasoning. Excessive sodium will lock in the moisture in the body, so using less salt can prevent fatness. In addition, Tarragon has a sweet taste similar to licorice, which can add flavor to light foods. (If you can, use this spice, use the French method. Tarragon is slightly sweeter than other seasonings.) Before baking, put 2 tablespoons Spread dried tarragon leaves on chicken. Or put a spoonful of chopped fresh tarragon leaves into 4 ounces of original yogurt and stir with a spoonful of mustard paste in Dijon, and make a delicious dip.

18. Parmesan: Helps burn fat

Throw away low-fat cheese like rubber, use this authentic product. A study in the American Journal of Clinical Nutrition found that women who have been insisting on eating a serving of milk or cheese every day for a long time are less likely to gain weight. However, advocates of low-fat dairy products There is no such benefit. The content of conjugated linoleic acid in whole-fat dairy products may be more conjugated linoleic acid, which may help burn fat. Grind Parmesan cheese and sprinkle it on roasted vegetables. Or eat it as a snack with apples or pears, 1 ounce each time.

19. Avocado: Good for the heart

Don't be scared by the fat content in avocado (about 29g each), which is why it ranks on the list of weight loss foods. The unsaturated fat contained in avocado contains the heart-healthy heart-healthy unsaturated fat Fatty acids will increase fullness, which is an excellent party food. Add avocado to the sandwich and don’t add mayonnaise, it will give you a smooth 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 avocado salad dressing.

20. Olive oil: slimming and anti-inflammatory

Like avocado, the healthy fats contained in olive oil can increase fullness and improve appetite .However, olive oil is not only effective in slimming, but studies have also shown 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 salad can increase the antioxidant power of vegetables. Or mix a few teaspoons of olive oil, fresh basil oil and sweet and sour garlic in the noodles. Add olive oil to your recipe in summer and give you a flat belly in autumn.