There are many diet foods that have scientific evidence to support them, such as eggs, yogurt, lean meats, some fruits, and green leafy vegetables. These are all foods that can help increase the efficiency of burning energy, reduce bad fat in the blood, are high in fiber, help you feel full for a long time, and are low in calories. Therefore, เล่น UFABET ผ่านมือถือ สะดวกทุกที่ ทุกเวลา they are suitable for those who want to lose or control their weight while still getting enough nutrients for the body and without having negative effects on health.
Diet foods you should choose to eat
egg
Eggs are a great food for those who want to lose weight because they are high in protein and good fats and low in calories, helping you feel full for a long time. At the same time, they are also rich in many nutrients, so the body receives complete nutrients that are good for health.
In one study, 30 overweight women were given eggs for breakfast instead of bagels. The results found that eating eggs for breakfast increased feelings of fullness and led them to eat less over the next 36 hours.
Another study found that women who were obese ate a breakfast of 35 grams of protein, eggs and sausage, which made them feel fuller and carried over into the evening, allowing them to choose foods with less fat and sugar, compared to women who ate bread or cereal for breakfast.
Some people may worry that eggs may be high in cholesterol and have negative effects on health. However, research has shown that eating eggs does not affect cholesterol levels in the body or cause heart attacks.
apple
Apples are another good weight loss food. Eating fresh apples, especially unpeeled apples, will give the body a high amount of fiber , making you feel full for a long time, reducing snacking throughout the day. In addition, dietary fiber is good for your health. There is research that shows that eating foods rich in fiber can help reduce LDL (bad fat) levels in the body.
yoghurt
Some yogurts contain probiotics, which can help improve gut function. A healthy gut may help prevent inflammation in the body and resistance to leptin, a key hormone involved in obesity. Yogurt may therefore help maintain a healthy weight.
It’s best to opt for full-fat yogurt, as studies have shown that full-fat dairy foods are associated with a reduced risk of obesity and type 2 diabetes. Additionally, low-fat yogurt often has more added sugar to improve its taste, so it’s best to avoid it.
Legumes and nuts
Legumes such as peas, green beans, string beans, black beans, kidney beans and lentils are not only a good source of protein, but they are also high in dietary fiber which helps slow down digestion, making you feel full longer, preventing you from snacking and eating less overall. As for nuts such as almonds, peanuts or walnuts, research has shown that eating nuts improves the metabolism and helps promote overall weight loss.
There is also a demographic study in the United States that shows that people who eat nuts are healthier and leaner than those who don’t.
However, since these nuts tend to be high in fat, even good fat, you shouldn’t eat too much fat. When eating nuts to help you lose weight, you shouldn’t eat too much. Try to eat nuts as a snack, no more than a handful at a time.
Green leafy vegetables
Green leafy vegetables such as kale and spinach are good foods for weight loss because they are low in calories and carbohydrates and are rich in fiber , which helps the digestive system and helps with excretion.
Including green leafy vegetables in your meal can also help you feel fuller without adding too many calories. Several studies have shown that foods that are lower in energy density lead to fewer overall calories consumed. Green leafy vegetables are also high in vitamins, antioxidants, and minerals, including calcium, which some studies have shown to help burn fat.
Cruciferous vegetables
Cruciferous vegetables such as broccoli, cabbage and cauliflower are high in dietary fiber, which helps you feel full for longer. Importantly, they are also high in protein. Although not as high in quantity as meat or legumes, they are higher in protein than other vegetables.
The combination of protein, dietary fiber and low energy density make cruciferous vegetables a good choice if you are looking to lose weight.
Lean meat
The key to making meat a good weight loss food is that it is high in protein. Research has found that eating foods high in protein increases calorie burning by 80-100 calories per day. Several other studies have also shown that increasing protein intake by 25 percent each day can reduce appetite by 60 percent, reduce nighttime food cravings by half, and result in weight loss of almost 0.45 kilograms per week. You should choose to eat lean meat to reduce excess fat consumption.
Avocado
Avocados are rich in healthy fats, namely oleic acid, a monounsaturated fat similar to that found in olive oil . They are also high in water and fiber, giving them a low energy density.
Studies have shown that the fat in avocados can increase the absorption of carotenoids, antioxidants found in salad greens. And that’s not to mention that avocados are just as nutritious as other vegetables.
Chia seeds
28 grams of chia seeds contain 12 grams of carbohydrates, which is quite high. But of this amount, 11 grams of dietary fiber is considered very high. It is considered one of the best sources of dietary fiber in the world. And because of its high fiber content, chia seeds can absorb water up to 11-12 times its weight and become jelly that expands in the stomach, making you feel full longer. Although there is no research that shows significantly that chia seeds have any effect on weight loss, there is research that shows that chia seeds help reduce appetite, which is very useful for weight loss.