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When building a weight loss menu, combining 2 or more foods will bring better results. Because each type of food has different nutrients. When eaten in combination, they not only help you overcome hunger, feel full for longer, but also provide a full range of essential nutrients for the body. Here is a combined weight loss menu you can refer to.
1. Avocados and dark leafy vegetables Spinach or kale is low in calories and high in nutrients. To make them even more nutritious, you can combine them with an avocado. This combination will leave you satisfied, as avocados have a good type of fat (a monounsaturated fat) that helps suppress hunger. Adding avocado also helps your body absorb more antioxidants from vegetables.
2. Chicken and cayenne pepper Chicken breast is known to be a good food for safe weight loss. One side of chicken breast provides 27 grams of protein with less than 150 calories. Protein takes longer to digest and can keep you fuller for longer. Spice up your dinner with a scrub or sauce made with cayenne pepper. It can boost your calorie burn and keep you from feeling hungry.
3. Oatmeal and Walnuts One way to lose weight is to eat raw foods. Just adding more fiber to the diet can aid in weight loss. That's because our bodies can't break down fiber, so fiber slows digestion and makes you feel full. With 4 grams of fiber per cup, oatmeal can be a good choice for weight loss. Try combining oatmeal with walnuts. This fruit can provide about 2 grams of fiber and a healthy amount of protein.
Bổ sung quả bơ và các loại rau có lá sẫm màu vào thực đơn giảm cân kết hợp
4. Eggs, black beans and peppers You can start your day with a protein-rich dish from a combination of eggs, black beans and chili peppers. According to a study in the Journal of the American College of Nutrition, people who ate eggs for breakfast tended to eat less for the rest of the meal than those who ate bagels. Black beans and chili make an egg breakfast more nutritious by adding twice the amount of fiber.
5. Bean and vegetable soup If you are looking for a weight loss combo menu. Try adding vegetable soup to your lunch or dinner. The liquid in the soup will fill the stomach and leave little room for high-calorie foods. One study found that people who started a meal with soup ate 20% fewer calories with the meal. Stirring legumes with soups, such as chickpeas or black beans, can be healthier because they're packed with protein and fiber.
Watch now: 'thin' foods to aid in weight loss
6. Steak and broccoli Tired of going to the gym every day? A meal with steak and broccoli can help you lose weight safely and effectively. Beef is rich in protein and iron - an essential ingredient the body needs to make red blood cells. Red blood cells carry oxygen to the organs, so lack of oxygen can reduce the body's energy. Broccoli is a perfect pairing with steak. Because vitamin C in broccoli helps the body absorb iron better. Half a cup of broccoli has 65% of the vitamin C you need in a day.
7. Green tea and lemon If you are looking for a drink to support weight loss, do not ignore green tea. Green tea beverages are low in calories and rich in antioxidants (catechins) that can help you burn more calories and fat. One study suggested that drinking 4 cups of green tea a day can reduce weight and lower blood pressure. To enhance the effects of green tea, add a squeeze of lemon - it will make it easier for your body to absorb the nutrients in the tea.
8. Salmon and sweet potatoes Fish is good for the brain, but it's also great for your waistline. Omega-3 fats can help reduce body fat, and salmon is a top source of omega-3s. Plus, a 3-ounce serving of salmon contains 17 grams of protein. You can serve it with baked sweet potatoes for a light yet nutritious snack.
9. Yogurt and raspberries Research shows that people who consume more calcium and vitamin D lose more fat than those who don't. So look for yogurts fortified with vitamin D and calcium, which provide about 35% of the calcium you need in a day. You can add half a cup of raspberries for sweetness and add 4 grams of fiber.
Thực đơn giảm cân kết hợp nên có sữa chua và quả mâm xôi
10. Mushrooms and ground beef You're a meat fanatic but worried that eating meat won't lose weight. Don't worry you can still eat burgers and lose weight. The trick is to replace at least 50% of the meat with minced or ground mushrooms. They can make ground beef dishes healthy without sacrificing flavor. They also help keep your blood sugar stable and curb cravings.
11. Olive oil and cauliflower Cauliflower is a diet-friendly food because it contains only 27 calories a cup. It also has a low glycemic index (GI). One study found that low GI vegetables led to more weight loss. Try marinating chopped cauliflower in olive oil and roasting it. This cooking method will help bring out the flavor and fat of the olive oil, and curb your appetite by making you feel fuller for longer.
12. Pistachios and apples Are you losing weight and need a midday snack? The combination of pistachios and apples provides protein, healthy fats, and fiber to fight hunger. 50 pistachios contain about 160 calories, so pistachios are among the lowest in calories. Apples will add sweetness, crunch and 4 grams of fiber to your snack.
Watch now: 14 healthy breakfast foods to help you lose weight
13. Fish, whole wheat, and salsa (a sauce made with tomatoes, onions, peppers, and spices) One of the top reasons weight loss efforts fail is taste. Eating bland foods at every meal can lead to depression and dieting. So it's important to include healthy, flavorful dishes in your combo menu. Fish tacos are a perfect example. Try white fish tacos for lean protein and whole-wheat bread for fiber. Don't forget to add a little salad dressing for extra vitamins.
14. Dark Chocolate and Almonds Many people think that staying away from sweets is a good way to lose weight, but it can be counterproductive. Abstinence from sweets too much can make you crave sweets and lead to uncontrolled eating. With about 7 grams of sugar per ounce, dark chocolate is a mouthwatering dessert. Pairing it with protein-rich almonds keeps your blood sugar steady and can keep you fuller for longer.
In short, the above combined weight loss menus will help you lose weight safely, effectively and provide all the nutrients your body needs. The key when it comes to weight loss is maintaining a healthy, balanced diet and exercising regularly to burn excess body fat.
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Reference source: webmd.com
