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Fat is always seen as an obstacle in weight control and dieters. This article will provide information about anti-fat foods.
1.Greek Yogurt
Greek yogurt has almost twice as much protein as other yogurts. Protein stays in the stomach and keeps you fuller for longer. Plus, the energy to burn calories digests more protein than carbs. You should choose fat-free, low-fat, and low-sugar yogurts.
2. Quinoa
Quinoa (pronounced keen-wa) is a nutrient-dense food that should be included in your weight loss plan. This whole grain has 8 grams of hunger protein and 5 grams of fiber in one cup. In addition, you will also get iron, zinc, selenium and vitamin E when consuming this cereal. Quinoa is as easy to cook as rice. For a quick dinner, mix in some veggies, nuts, or lean protein
Quinoa không chỉ giàu dinh dưỡng mà còn giúp giảm cân
3. Cinnamon
Some studies show that cinnamon has a stabilizing effect on blood sugar. This can curb appetite, especially in people with type 2 diabetes. Stir some into your coffee, tea, or yogurt for extra sweetness without the extra calories.
4. Hot chili
Hot peppers contain a flavorless substance called capsaicin. It curbs appetite and speeds up metabolism slightly, but only for a short time. It probably doesn't have a big impact on weight, unless you eat less food because it's spicy.
Ớt cay là một thực phẩm chống béo hiệu quả
5.Green tea
Some studies show that green tea may promote weight loss by stimulating the body to burn fat. Green tea contains catechins, a type of phytochemical that can affect metabolism. To get the most benefit, you may need to drink green tea several times a day. Try drinking hot tea as it provides a soothing, mindful experience.
6. Grapefruit
Grapefruit doesn't have any magical fat-burning properties, but it can help you feel full with fewer calories. That's because its soluble fiber takes longer to digest. Half a grapefruit or a glass of grapefruit juice before a meal fills you up, so you eat fewer calories during the meal.
7.Watermelon
Water-rich foods take up a lot of room in your intestines. This signals your body has eaten enough and there is no room for other foods. Many raw fruits and vegetables are full of water and nutrients and low in calories. Watermelon is a great example. This is a good source of the antioxidant lycopene and also gives you some vitamins A and C.
Thực phẩm nhiều nước như dưa hấu giúp bạn cảm thấy no lâu hơn, hiệu quả trong việc giảm cân
8. Pears and Apples
Pears and apples also have a high water content. Eat them with the peel for extra fiber, which will keep you fuller longer and you'll have to chew on the fruit. This will take longer and you will burn a few calories as you chew, as opposed to swallowing a smoothie.
9. Grapes and Raisins
Compare 2 cups of fresh grapes with 1/4 cup of raisins. Either option has less than 100 calories, but you'll probably be more satisfied with the grapes. Dried fruit when used sparingly can liven up a salad.
10. Berries
Like other fruits, berries are high in water and fiber, which can keep you fuller for longer. They are also sweet. Blueberries are a good example because most stores carry them and they're packed with antioxidants.
Một số loại quả mọng chứa nhiều nước và chất xơ
11. Raw vegetables
Raw vegetables make a light side dish. They are also filled with water to help you feel full and low in calories. Half a cup of diced celery has only 8 calories. Eat celery with some peanut butter or carrots dipped in salsa.
12. Sweet potatoes
Think of the typical toppings on your baked potatoes like butter, sour cream, maybe cheese, and bacon. If you replace it with a sweet potato, you may not need any of it. Baked sweet potatoes are so full of flavor they don't need much, unless you want to try a sprinkle of cinnamon. This can save you a lot of calories. Sweet potatoes also contain potassium, beta-carotene, vitamin C, and fiber.
13.Eggs
One egg has just 75 calories, plus 7 grams of protein along with other important nutrients. Remember, your body will burn more calories digesting eggs than a carb-heavy breakfast. And the good news is that eggs are no longer on the "don't eat list for people concerned about high cholesterol.
Trứng chứa nhiều chất dinh dưỡng và giúp no lâu
14.Coffee
One of your favorite drinks can increase your metabolism and help you lose weight. Coffee doesn't stimulate metabolism so don't count on this for weight loss, especially if you add calories with toppings to your coffee.
15. Oatmeal Porridge
Oatmeal has three characteristics: whole grain oats are rich in fiber, rich in water and hot. It is a very complete combination. Hot foods take longer to eat and all the liquid and fiber will help you feel full longer. Avoid oatmeal with added sugar. Stir in cinnamon or nutmeg for sweetness with little sugar.
16. Crispy bread
Whole grain rye crackers, sometimes called crackers, are low in fat and often with added fiber. Research shows that people who replace refined grains with whole grains tend to have less belly fat. Whole grains also provide a richer variety of phytonutrients. This doesn't just apply to cookies. You can get the same benefits by switching to whole grain breads, cereals, and pastas.
Ngũ cốc nguyên hạt chứa nhiều chất xơ và hỗ trợ giảm cân
17.Tabouli
A standout whole grain is bulgur wheat, the type found in tabouli. It is rich in fiber and protein but low in fat and calories. That helps you fill in minimal calories. To turn this dish into a meal, you can add beans and stir in tomatoes, cucumbers, and parsley.
18. Soup
The soup we are talking about is broth, not cream. It's filled with water, helping you take in as few calories as possible. It's hot, so you don't overeat. Should be before meals to reduce eating other foods. You can also make soup with chicken, fish, vegetables, or beans.
Các loại súp giúp bạn nạp ít calo nhất có thể.
19. Lettuce
Another way to fill your stomach before a meal is to eat a salad. Lettuce has a lot of water content to take up space in the stomach. That leaves no room for fatter foods that might come after a meal. Make your salad interesting by adding a variety of fruits and vegetables or grated cheese.
Eat your salad with oil and vinegar. It's easy to make and it's full of flavor that can make salads tastier and it has fewer calories than most ready-made dressings.
20. Seeds
Nuts are a great way to curb hunger between meals. They are high in protein, fiber, and heart-healthy fats. Studies show that nuts can promote weight loss and improve cholesterol levels when eaten in moderation. They are also high in calories, so limit your portions.
Các loại hạt có thể thúc đẩy giảm cân
21. Popcorn
Three cups of popcorn can make the atmosphere a lot happier, but you don't get many calories from it. You don't need to add fat or sugar to popcorn.
22. Skim milk
Skim milk provides plenty of protein, calcium and vitamin D without the fat found in whole milk. And even though it's fat-free, skim milk can help you feel full.
23. Lean meat
Protein can keep you fuller for longer and burn more calories during digestion. Dark meat tends to be high in fat. Skinless chicken breasts are a great option. And some slices of beef can make a meal more appealing. Rib steaks, and toppings are lean with less than 4 grams of saturated fat per serving.
Thịt nạc giúp bạn no lâu hơn và đốt cháy nhiều calo hơn trong quá trình tiêu hóa
24.Fish
One of the best sources of protein is fish. Most fish are low in fat, and the exceptions usually have a good form of fat, omega-3 fatty acids. Omega-3s, found in salmon, herring and other fatty fish, may help protect against heart disease and other chronic diseases.
25.Beans
Beans are a vegetable, protein and an excellent source of fiber. You feel full for very few calories. Open a can of garbanzo beans (aka chickpeas) and add them to soups or salads, or mash them up to use as a side dish. One cup of chickpeas contains 12.5 grams of fiber, just 4 grams of fat, and almost 15 grams of protein.
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Reference source: webmd.com
