What to eat to lose weight, 14 superfoods for quick weight loss

What to eat to lose weight, 14 superfoods for quick weight loss

Losing weight with a strict diet makes you feel depressed. This is also the reason why many people cannot successfully lose weight. Why don't you try the list of 14 superfoods for weight loss that Health Life For You suggests below.

14 super foods to lose weight fast and effectively

1. Chia seeds

Chia seeds are a weight loss food

Chia seeds are one of the “divine” weight loss foods. This dish is rich in omega-3 and omega-6 fatty acids, as well as protein, fiber... which is very beneficial for the digestive process and promotes the burning of excess fat out of the body. When in contact with water, chia seeds will expand and increase in size when entering the stomach, with 1g of chia seeds can absorb 25ml of liquid, so just 1 teaspoon of chia seeds mixed with 1 glass of water. then you can curb hunger for a long time.

In addition, when using chia seeds for weight loss, it also forms a layer of mucus on the side of the stomach wall, making the absorption of carbohydrates significantly reduced. You can drink chia seeds with water, smoothies or eat with yogurt…

2. Apples

Apple is a weight loss food

When you want to know what to eat to lose weight, don't ignore apples! This is always one of the fruits that ranks at the top of the list of foods that help lose weight. Apples not only make you feel full, but they also slow down digestion.

Apples are rich in vitamins and antioxidants, so they are an ideal weight loss food to help burn belly fat. To be effective, you should eat at least 3 apples per day.

3. Weight loss food: banana

eat bananas to lose weight

Banana is a special fruit in the list of foods for fast and effective weight loss thanks to the effect of keeping you fuller for longer.

Bananas are rich in potassium, calcium, magnesium and vitamins. Eating a banana a day can really help you lose weight. You can eat bananas for dessert or add them to your daily menu.

4. Fruits of the orange and lemon family

Lemon is a weight loss food

In oranges, lemons contain a lot of good fiber that helps you always feel full. The extremely good antioxidant components of oranges and lemons not only help you stay healthy but also stimulate the body to burn fat.

In particular, citrus fruits and lemons can lose weight because they contain a lot of vitamin C, which helps reduce insulin levels and burn fat faster. Some citrus fruits like oranges, grapefruit and lemonade are weight loss foods that should be on your priority food list.

5. Avocados

Butter is a weight loss food
You may think that avocados are high in fat, so they are not beneficial for people who want to lose weight. However, in fact, avocado is one of the most effective weight loss foods. The fat in avocados is good fat. These are sources of energy that burn slowly rather than simply being stored in the body.

Avocados contain a lot of oleic acid, which helps reduce hunger. Avocados contain high levels of L-carnitine, an amino acid naturally found in the B vitamins.

Besides, avocado is also high in fiber and monounsaturated fat, which helps you not to gain weight. If possible, eat avocado every day to be effective.

6. Tomatoes are also a weight loss food

Tomatoes are one of the weight loss foods

If you want to lose weight effectively, add tomatoes to your menu. Tomatoes help reduce blood lipids (fat and cholesterol). They are low in calories, but keep you fuller for longer thanks to the fiber.

Besides, tomatoes are one of the weight loss foods that bring you countless great health benefits in the long run.

You can use tomato juice or eat it raw. Tomatoes will help you feel full, so eat tomatoes when you feel hungry.

7. Foods that help lose weight: Succulents

These berries are good food for weight loss

Strawberries, raspberries, blueberries are foods that help to lose weight quickly and safely. Berries keep you fuller for longer and help reduce fat and sugar due to their anthocyanin content.

Succulents, especially blueberries, are considered an extremely rich source of vitamins and minerals to supplement the body during dieting days. Not only does it help the body feel full longer, but the most important thing is that blueberries are also rich in ursolic acid - a substance that is very good for muscle growth and fat burning. This ursolic acid will make your muscles stronger and also boost metabolism.

8. Olive oil

Olive oil is one of the effective weight loss foods

One of the reasons why olive oil is a weight loss food is because it can replace other oils. Olive oil is a healthy fat that helps you get rid of "bad" (saturated) fats while also lowering levels of cortisol (the stress hormone) that affects weight gain.

Olive oil loses most of its health benefits when heated. In addition, when applied to the skin, it will help soften the skin.

9. Sweet potatoes

Sweet potatoes help lose weight

If anyone wants to lose weight without fasting, choose sweet potatoes. This is a sweet potato that contains only 86 calories but will keep you full for a long time.

You should add sweet potatoes to your diet, as they also contain a lot of healthy nutrients such as fiber, vitamin C, potassium and vitamin B6.

10. Coffee beans – Food for weight loss few people know

Coffee beans help lose weight

Coffee beans contain chlorogenic acid, which reduces the absorption of sugar in the digestive tract, thereby helping to burn accumulated fat. Moreover, this acid stimulates the metabolic activity of the liver, causing the liver to burn more fat.

You can drink a cup of green coffee in the morning on an empty stomach. After a while, you will see your weight and physique change markedly.

11. Melon and watermelon

Melon and watermelon help lose weight

Watermelon and melon contain a lot of water and potassium helps the body not to store water. Besides, this weight loss food also contains antioxidants, which help to purify the body. Therefore, you not only own a slim body, but also have young, beautiful skin.

12. Walnuts and Almonds

Almond is a weight loss food

Walnuts and almonds are both high in omega-3s and protein. Besides, almonds help you control sugar levels and activate the body's metabolism.

You can add these seeds to your meals or take them whenever you feel hungry during the day.

13. Seafood

Seafood is a weight loss food

Seafood is one of the effective weight loss food sources. In particular, fresh seafood contains a lot of monounsaturated fat, which helps you not to accumulate extra fat. In addition, seafood also contains many omega-3 fatty acids which are very good for health.

14. Quinoa

Quinoa is a weight loss food

Quinoa is a high-fiber, low-calorie food that helps control appetite and accelerate fat burning. This weight loss food is packed with protein, antioxidants and other nutrients like iron, zinc, selenium and vitamin E. You can eat quinoa seeds instead of rice.

Healthy diet for weight loss

If you want to lose weight and still eat normally, in addition to using the above weight loss foods, you also need to remember the following basic rules:

Drink 2 liters of water every day.

Calorie intake per day ranges from 2000 to 2500.

Eat 5 meals a day, each serving should not exceed 215g.

Do not eat more than 5 sweets in a week.

No smoking

Eat as many grains, beans, boiled meats and vegetables as possible.

Avoid drinking alcoholic beverages and soda.

Eat less than 8 junk foods a day.

Reduce the maximum amount of salt to 2-3 teaspoons per day.

Eliminate fatty foods, smoked foods, fatty foods, pickles, canned fish from your diet.

If you are trying to lose weight, you can create your own menu by applying the above rules and adding weight loss foods. When you stick to a healthy diet, you will slowly lose weight without experiencing intense hunger pangs. This will help you to not be stressed when performing weight loss.

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Hopefully, through the above article, you have understood better 12 culprits that make you have a bread waist and nutritious menus that are good for the body. Follow the new articles on Health Life For You to stay updated with useful information about Nutritional Information.

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