Food weight loss is a very important factor, 70% of success in weight loss.
Currently, the proportion of adults who are overweight or obese is 25%, while this figure in urban children is up to 40%. Nutritional disorders with an unbalanced diet lead to weight gain when consuming too much fat, sugar, refined carbohydrates and not getting enough minerals and vitamins. Here are ways to lose weight quickly and control weight that few people pay attention to.
To achieve the goal of weight loss in a healthy and safe way, you need to adjust your diet, balanced diet. In it, focus on loading these effective weight-loss foods:
1. Lean beef and chicken breast
Meat is food-friendly for weight loss because it’s rich in protein. Protein so far is the most complete nutrient and eating a protein-rich diet can make you burn from 80-100 calories a day. Studies have shown that increasing your protein intake by 25% daily calories can reduce cravings, late night appetite and weight loss by nearly half a week
If you’re on low-carb diets, feel free to eat fatty meat. However, if you are dieting from medium to multiple carb, lean meat selection may be more appropriate.
2. Boiled potatoes
On a scale called Satiety Index, which measures the level of filling of different foods, white potatoes and boiled potatoes get the highest score of all tested foods. This means that by eating white, boiled potatoes, you will naturally feel full and eat less of other foods.
If you let potatoes cool for a while after boiling, they will form a large amount of resistant starch, a fiber-like substance that has been shown to have various health benefits, including weight loss.
3. Avocado fruit
While most fruits contain lots of carbs, butter is loaded with healthy fats. They are especially high in monounsaturated oleic acid, the same type of fat found in olive oil. Although mostly fat, butter also contains a lot of water and fiber, making them less energy than you think.
Moreover, they are a perfect complement to vegetable salads, because studies show that their fat content can increase absorption of carotene from antioxidants by 2.6-15 times.
4. Whole grains
You should avoid refined grains if you are trying to lose weight. Typical whole grains include oats, brown rice. Oats are loaded with beta-glucans, soluble fiber has been shown to increase satiety and improve metabolic health. Both brown rice and white rice can contain a significant amount of resistant starch, especially if cooked and cooled later.
Although fruits contain some sugar, you can easily put them on a diet to lose weight. They are high in fiber, antioxidants and various nutrients that slow the rise in blood sugar after meals.
6. Chia seeds
Chia seeds are one of the most nutritious foods. They contain 12g of carbohydrate every 28g. This makes chia seeds a low-carb friendly food and one of the best sources of fiber. Due to its high fiber content, chia seeds can absorb up to 12 times their weight in water 12 times, turn into gel form and expand in your stomach.
- Green vegetables
Green vegetables make them perfect for weight loss diets, low in calories, carbohydrates and fiber. Eating green vegetables is a great way to increase your meal volume, without increasing calories. Many studies show that low-energy meals and diets make people eat fewer calories. Green vegetables are also nutritious and rich in vitamins, antioxidants and minerals, including calcium, have been shown to help burn fat in some studies.