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Fat is an obstacle in the process of weight control for everyone, especially dieters. Here are low-fat foods, anti-fat foods, slimming foods we can choose in our daily meals.
1. Greek Yogurt Greek yogurt has twice the amount of protein as regular yogurt. Greek yogurt lasts longer in the stomach. Furthermore, the body consumes more calories digesting protein than carbs.
2. Quinoa Quinoa is the top fat loss food in your weight loss plan. Quinoa contains 8 grams of protein and 5 grams of fiber per cup (128g). In addition, quinoa also contains iron, zinc, selenium and vitamin E. Quinoa is easy to prepare. For a quick and nutritious dinner, mix quinoa with some veggies, seeds, or lean protein.
3. Cinnamon Cinnamon helps stabilize blood sugar, curb appetite, especially in people with type 2 diabetes. You can use cinnamon in your daily food by mixing it with coffee. , tea or yogurt for extra sweetness without adding calories.
4. Hot peppers Hot peppers have a tasteless chemical called capsaicin, which is an appetite suppressant. Hot peppers don't have a big effect on weight, unless you eat less food because it's spicy.
5. Green Tea Green tea promotes weight loss by burning fat. You should drink hot tea because the drinking time will be longer, bringing a feeling of lightness and relaxation.
Trà xanh là một trong các thực phẩm ít béo
6. Grapefruit Grapefruit is an anti-fat food that helps you feel full with fewer calories than other fruits. This is because the soluble fiber in grapefruit takes longer to digest. Eating half a grapefruit or a glass of grapefruit juice before a meal makes the body feel full, causing the body to reduce calorie intake.
7. Watermelon Foods rich in water take up more room in the body's digestive system. Many raw fruits and vegetables are high in water and nutrients and low in calories, with watermelon being typical. Watermelon is a good source of the antioxidant lycopene and some vitamins A and C.
8. Pears and apples Pears and apples are also foods that contain a lot of water. Eat the peel for more fiber, help you feel fuller longer. Experts recommend eating whole fruit rather than drinking fruit juice. Because eating whole fruit helps the body get more fiber, burning fewer calories when chewing than drinking smoothies.
9. Grapes and raisins Two cups of fresh grapes equals 1⁄4 cups of raisins for a total of about 100 calories. However, using fresh grapes is an option that makes you feel more satisfied. When using grapes in salads combined with dried blueberries to enhance the flavor of the dish.
10. Berries Like other fruits, berries are high in water and fiber, so they can keep you fuller for longer. Berries have a sweet taste, satisfying those who like to eat sweets as an alternative to cookies or macaroons. Blueberries are a good example because they are available in most stores and are packed with antioxidants.
11. Raw vegetables and fruits Raw vegetables make a great snack. Raw vegetables and fruits are water-based fat-fighting foods that keep you full and low in calories. Half a cup of diced celery has only 8 calories. Coat the celery with some peanut butter or soak the carrots in salsa. When you want french fries, replace the fries with raw vegetables.
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12. Sweet Potatoes Typical toppings on buttery baked potatoes might be cheese and bacon. If you substitute with sweet potatoes, you may not need any of them. In addition, sweet potatoes are rich in potassium, beta-carotene, vitamin C, and fiber.
13. Eggs Eggs contain 75 calories, 7 grams of protein and other important nutrients. Your body will burn more calories digesting eggs than a high-carb breakfast. Eggs are no longer on the "banned list" for people concerned about high cholesterol.
14. Oats Whole grain oats are high in fiber, high in water, and serve hot. It's a great combination that helps fight fat. Hot foods take longer to eat, and that fiber will help you feel full longer. However, you should stay away from certain types of sugary oatmeal.
15. Crunchy crackers Whole-grain rye crackers are a low-fat, high-fiber alternative to traditional cookies. People who replaced refined grains with whole grains tended to have less belly fat. Whole grains also provide a wider range of phytonutrients. Using whole grain breads, cereals, and pastas provides similar benefits.
16. Tabouli One whole grain in tabouli is bulgur wheat, which is high in fiber and protein but low in fat and calories. Tabouli tastes great with minimal calories.
17. Soups Soups are foods that contain a lot of water, helping the body receive as few calories as possible. You should eat soup before meals to help the body feel full longer.
Salad là thực phẩm ít béo được nhiều người yêu thích
18. Salad Another way to stay full before a meal is to eat a salad. You can eat lettuce salad because this food has a lot of water to take up space in the stomach, combine more fruits and vegetables or grated cheese to make an interesting salad.
19. Vinegar Mixing salads with oil and vinegar is enough to make a dish full of flavor and contain fewer calories than ready-made dressings.
20. Nuts Using nuts is a great way to curb hunger between meals. Nuts are high in protein, fiber, and heart-healthy fats. Nuts can promote weight loss and improve cholesterol levels when eaten in moderation.
21. Popcorn Three cups of popcorn sounds like a lot, but the calories it gets are very few. Using fat-free or sugar-free popcorn is a better option that will help you not gain weight.
22. Skim milk Skim milk is high in protein, calcium and vitamin D and is fat free. Skim milk also takes longer to clear the stomach than drinks with less protein.
23. Lean Meat Protein can make you feel full longer and burn more calories during digestion. Choose lean proteins carefully: Dark meats tend to be high in fat; Skinless chicken breasts are a great option.
24. Fish Most fish are low-fat foods, and the exception is usually in the form of good fats: omega 3 fatty acids. Omega 3 rich in salmon, herring helps the body fight heart disease and other chronic diseases.
25. Beans Beans are a vegetable, a protein, and a great source of fiber. You feel full because of very few calories. One cup of chickpeas contains 12.5 grams of fiber, 4 grams of fat and nearly 15 grams of protein.
Above are some suggestions for low-fat foods that are suitable for many subjects on a safe diet and weight loss. To have a strong and toned body, the most important thing is that you need to combine a healthy diet and regular exercise.
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Reference source: webmd
