Calorie is calories. This statement may not be quite true. Because not all calories are equal This is because some foods go through different metabolic pathways in the body. Make it affect our hunger and our hormones differently. Including the number of calories that differ So some food is Weight loss food Better than some foods And this is the ideal food for people who want to lose weight. Which has scientific evidence to support And a lot of things may already be in your refrigerator. Let's go and see.
Weight loss food At home you may already have
1. eggs
Foods that people used to fear raise cholesterol Back again prominently Research shows that it does not affect cholesterol levels in the body. Or cause a heart attack in any way What makes eggs suitable for people who want to lose weight is The good proteins and fats in eggs Which makes you full longer And in fewer calories than an egg, especially the yolk. Also rich in many nutrients Thus helping you get complete nutrition While on a diet for weight loss
In one study, 30 overweight women eat eggs for breakfast. Instead of eating bread and bagels The results of the research were as follows: Eating eggs for breakfast increases the feeling of fullness. And to eat less during the next 36 hours, another study, which provides young women who are obese. Eat 35 grams of protein for breakfast, which includes eggs and beef sausage. Making them feel fuller And continued to come into the evening Which makes them choose to eat less fat and sugar Compared to women who eat bread or cereal for breakfast Starting the morning with eggs is a good option for both health and your waistline.
2. Apple
Say goodbye to apple juice first And switch to eating apples that are fruit instead Eating apples as children Chew Which time you chew The brain perceives that you are eating conscientiously. Which results in our feelings of fullness In addition, apples are high in fiber. That can last a long time Therefore, reducing the consumption of kisses and sips that can affect our weight. Dietary fiber is also good for our health. Research has shown that eating foods rich in fiber can help reduce LDL or bad fats in the body.
3.Yogurt
Some yogurts contain probiotic bacteria. That help improve the work of the intestines Which has a healthy gut May help prevent body inflammation And resistance to the hormone Leptin (Leptin), the main hormone involved in obesity. Yogurt may help protect both our health and the waistline. But there are suggestions for choosing a full-fat yogurt. Because there are research studies that show that Full-fat dairy foods It was associated with a lower risk of obesity and type 2 diabetes over time. Moreover, low-fat yogurt. Usually more sugar is added to improve the flavor. Therefore it is more of a food that should be avoided
4. Dark Chocolate
Research has compared people who eat dark chocolate. With milk chocolate The results of the study found that later, people who ate dark chocolate They will eat 15% less pizza than people who eat milk chocolate.
5.Legumes and nuts
Legumes such as peas, green beans, lentils, and black beans, red beans, and lentils are good sources of protein. They are also high in dietary fiber, which slows down digestion time. Thus making them full longer Makes it impossible to eat a little And eat less overall For nuts, such as almonds, peanuts, or walnuts, research has shown that Eating nuts makes the metabolism work better. And helps promote overall weight loss
There is also a lot of demographic research in the US that shows. People who ate nuts were healthier and slimmer than those who didn't.
However, because these nuts are often high in fat. Even though it's a good fat But we should not eat too much fat. Eating nuts to help you lose weight Therefore, you should not eat too much. Try eating no more than a handful of nuts as a snack at a time. Eating nuts also makes you less likely to eat at the next meal. Research says so
6. Green leafy vegetables
Green leafy vegetables such as kale and spinach are ideal foods for weight loss. Because they are low in calories and carbohydrates. Rich in fiber That contribute to the work of the digestive system And contributes to the excretion
Eating green leafy vegetables at meals also increases the amount of food we eat, making us feel full. Without adding too many calories Several studies have indicated that Foods with low energy density It will also make us consume less calories overall. Green leafy vegetables are also high in vitamins. It is loaded with antioxidants and contains minerals including calcium. Which has some research shows that it helps in burning fat as well.
7. Cruciferous vegetables
Like broccoli, cabbage, or cauliflower. They are high in dietary fiber. Makes you feel full longer But most importantly, it also has protein. Although not as high as meat or legumes But when compared with other vegetables Is considered higher in protein
Mixture of protein, dietary fiber and low energy density. Making cruciferous vegetables a good choice for eating If you want to lose weight It is also rich in nutrients. And some nutrients that help fight cancer as well. So make sure you add these vegetables to your meal.
8. Lean Meat
Meat is notorious for being unhealthy. But most of the time Processed meats are generally unhealthy. While the meat that is not processed Research shows that it does not increase your risk of developing heart disease or diabetes. And in two large research reviews It was found that the association of red meat and cancer in men has very weak evidence. And without any links It is found in women
The key to making meat a good weight loss food. Because it is a food that is high in protein. Research has shown that eating foods high in protein. Makes you burn more calories 80-100 calories per day And in many other studies it shows that Eating 25 percent more protein each day reduced appetite by 60 percent, halving the nighttime appetite. And causes weight loss by almost 0.45 kg per week, so you can eat meat with peace of mind. Both in terms of health and weight. By choosing to eat lean meats Will be the best
9.Tuna
Low calorie, low fat, and high protein tuna is a popular food with muscle gains. And a model That want to increase the amount of protein that helps build the meat Without adding calories And it's a great weight loss food for everyone as well. Due to its high protein and low calorie content
Tuna is also an easy food to eat in the form of canned fish. But for those who want to lose weight Make sure you choose tuna in spring water, not oil. So that there is no excess fat that adds undesirable weight to us
10. Avocado
While most fruits are rich in carbohydrates. But for avocado It will be rich in fat. But they are the healthiest fats That's oleic fatty acids. Monounsaturated fats The same is found in olive oil. But even with high fat But avocados are high in water and fiber. Making it have a lower energy density than you might think.
Adding avocado to your salad is more than just delicious. Because research studies show that The fat in avocado increases the absorption of carotinoid. That is the antioxidant in salad vegetables. To add more And still not counting that matter Avocados also contain essential nutrients just like any other vegetable.
Avocados are now grown in the north of Thailand. So avocado is no stranger to fruit. Plus, the price of Thai avocados is wallet-friendly as well. Like this, you have to try and eat it.
11.Chia seeds
It is known as one of the most nutritious foods in the world ever. This makes it one of the healthiest foods that people pay a lot of attention to.
28 grams of chia seeds contain 12 grams of carbs, which is quite high. But of this, it is 11 grams of dietary fiber, which is very high. It is known as one of the best sources of dietary fiber in the world. And with this high fiber diet Chia seeds are able to absorb water up to 11-12 times their weight. And transform into agar, expanding in our stomach And makes us full longer Although there is no research showing significant evidence that Chia seeds do not affect any For weight loss But research has shown that chia seeds can help reduce appetite. Which is already considered to help a lot in losing weight.
12.Coconut oil
To be known as oil But oil isn't all that bad. Especially coconut oil Which many people may be using to cook at home Coconut oil contains a fatty acid called MCT (medium-chain triglyceride), which has been shown in research to help make you feel fuller than other fats. And increase the amount of calories burned as well, so you can try to switch to using coconut oil in cooking instead of other types of oil, however, oil is oil. Even if it's good fats Should always use the right amount of oil
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