Food for Weight Loss
Give you 12 kinds of food, so you do not go hungry while still have a good body! Start now it!
In addition to the 12 main types of food you are no longer hungry, but also allows you to increase the muscle to effectively promote weight loss. In addition, it has the effect of other attractive:
Strengthen bones
Enhance immunity
Lower blood pressure
Reduce the risk of cancer and heart disease
As long as your meals and snacks around the 12 kinds of food to match, you can easily have more benefits. Specific methods are:
1) In accordance with the best heat budget? And healthy eating with?, Selected from the mint Food Bank food;
2) To ensure that your meals in the 12 food items have two or three food, snacks there are at least one.
3) diversification of your food, each meal contain carbohydrates, fats and proteins;
4) increase the intake of protein snacks.
1, almonds, walnuts, peanuts and other nuts
Tips: with the skin (such as peanuts out of that layer of red) eat; no more than a healthy diet with? The recommended amount.
Magic: increase muscle, increase satiety
Secret weapons: protein, unsaturated fats, vitamin E, folate (peanuts are rich in folic acid), fiber, magnesium, phosphorus
Against: obesity, heart disease, muscle loss, cancer
Partners: pumpkin seeds, sunflower seeds, avocado
Counterfeiters: salted or smoked nuts (high blood pressure, sodium content will result in pressure).
Perhaps from the heat meter, you will find that nuts are not low calorie, lose weight from it as the period between the guy refused. In fact, you do not fully understand the weight of a good partner.
Nuts contain a single unsaturated fatty acid, is very friendly to the human body a fatty acid, while it can make you not feel hungry. Nuts in the high-protein, is a major source of protein, it can delay the time you feel hungry. The quality of the fiber will increase your satiety.
In addition, the nuts also provide vitamin E, which lets forever young, delicate skin, particularly beneficial to women. In addition, it is rich in magnesium, phosphorus and other trace elements.
Therefore, the courage to make them so often accompanied it, use it to replace the snacks of cookies or popcorn, to include it "encourages eating" food list.
2 beans
Tips: including soybean, bean, beans, green beans, chickpeas, lima beans and so on.
Magic: increase muscle and help burn fat, regulating digestion
Secret weapons: fiber, folic acid, protein, unsaturated fatty acids (soy, etc.), iron, calcium (soy, etc.), magnesium
Against: obesity, colon cancer, heart disease, high blood pressure
Partners: lentils, peas, broad beans, the bean paste without sugar
Counterfeiters: fried beans (high in saturated fat); baked beans (high sugar).
When you understand the benefits of beans, you can not refuse it: packed with protein, but only a small amount of fat, and rich in fiber and trace elements. Vegetarian treat it as a meat substitute, but better than the meat is that it contains less fat (of course, can not fully substitute vegetable protein or animal protein).
Recommended as a mint one of 12 types of magic food, you have to do is no longer ignore it, and part of it instead of meat a week off you will find a lot of saturated fat has been cut down and replaced with high amounts of fiber .
3, spinach and other green vegetables
Magic: inhibition of free radicals (an accelerated aging process of the molecule), increased satiety
Secret weapons: vitamins A, C, E, folic acid, beta-carotene, minerals (calcium, magnesium, iron), fiber
Against: obesity, cancer, heart disease, stroke, osteoporosis
Partners: cruciferous vegetables such as broccoli and cabbage, green, yellow, red, orange vegetables such as asparagus, peppers, carrots
Counterfeiters: pickled vegetables (high Na, greatly reduced nutrient content), Oil of vegetables, cooking oil content too much.
If you have a mother, a doctor, she would force you to eat enough every day of vegetables - they will provide you with a wealth of vitamins, and minerals, and crude fiber, while sugar is not high (especially compared to Most fruit is). This is the most weight loss one can not ignore the food.
A small dish of spinach will give you almost a whole day of sufficient vitamin A, half of the vitamin C, and folic acid - which could prevent heart disease, stroke and colon cancer vitamin. The Brassica vegetables contain vitamins and minerals than almost any other food should be more.
The importance of vegetables, not to say any more. Meanwhile, Iris must remind you is that while it's fresh, when he destroyed it, and do not cook too long, otherwise it will be a substantial loss of valuable nutrients.
In addition, the cooking time and do not put too much oil, although they seem very healthy food, but you tend to ignore one of the oil, and many vegetables are fat can be preserved by these abominable.
4, dairy products
Tips: fat-free or low-fat milk, yogurt, cheese, cheese.
Magic: bone strength, and promote weight loss, promote a sense of saturation
Secret weapons: calcium, vitamin A, vitamin B12, riboflavin, phosphorus, potassium, high-quality protein
Against: Osteoporosis, obesity, high blood pressure, cancer
Partners: None
Counterfeiters: whole milk, sweetened yogurt
Dairy products from the nutrition is a special guy, almost no natural food can replace it, because it can provide us with a very necessary nutrients - calcium.
Soon as the loss of calcium every day we need to add calcium, it can strengthen our bones, soothe irritable mood. People have now started to look at calcium intake, do we need to increase the daily quantity of milk.
Fat-free or low-fat milk, yogurt, cheese and other dairy products can play a key role, and discharge the saturated fat interference. However, fat-free or low-fat milk, yogurt seems to be more favorable, because the stomach liquid can occupy more space, so you no longer feel empty stomach. Iris suggest you add it to your daily diet, as one of your eating habits.
5, oatmeal
Tips: sugar, spices and cream did not add food.
Magic: increased energy and power, reducing cholesterol, maintaining blood glucose levels and delay hunger
Secret weapons: complex carbohydrates and fiber
Against: obesity, heart disease, diabetes, colon cancer
Partners: high fiber cereal, such as all bran fiber (whole wheat bread as the representative of the whole grain)
Counterfeiters: sugary cereal grains
This is a perfect food. If you use it for breakfast, it allows you to just get up when the malaise swept away to make you energetic, metabolic exuberant; If you are ready to exercise, do not forget to eat the last few hours preparing oatmeal.
It will make you energetic when in motion, exercise to lose weight better; if you have dinner in a bowl of oatmeal, you will not think of a midnight snack. Oatmeal and low fat milk is simply the gold partner, so that they appear more frequently on your menu bar.
Oatmeal contains soluble fiber, which can be compared with insoluble fiber (such as vegetables) stay in your stomach longer. Meanwhile, the water-soluble dietary fiber can lower blood cholesterol, can be described as a good friend of your heart.
Please believe me: you need more fiber, soluble and insoluble. We should daily fiber intake of 25-35 grams, but most people only intake by half.
Fiber not only make you feel more saturated, more to promote gastrointestinal motility, like a bodyguard for your body to process food absorption guy kicked out of trouble. It protects you from heart disease, and colon carcinogenic substances to clean out your intestines.
In addition, oatmeal better than many other foods to maintain your blood sugar level, which makes your insulin levels stable, and that after a few hours you will not be greedy for food.
This is very helpful to your weight loss, because the production of insulin slow your metabolism, and send a signal to start storing fat. Cereal in your stomach began to digest after a slow process needs to digestion and absorption of carbohydrates than ordinary food (such as sweet bread) lead to lower insulin levels
6 eggs
Magic: increase muscle, burn fat
Secret weapons: protein, vitamin A, vitamin B12
Against: Obesity
Partners: None
Counterfeiters: None
For a long time, eggs are considered the existence of evil, because two eggs contain cholesterol more than the recommended daily value. In fact, you can discard the yolk, to retain protein.
More and more studies show that eating one or two eggs a day will not improve your cholesterol levels. In fact, most of the blood cholesterol and dietary fat by the body to get from, rather than food cholesterol.
This is why you should use the protein of eggs and their powerful magic reasons. Eggs had the highest "biological value" of the protein, it can meet the needs of your muscle protein, other foods can not provide as much or can not provide.
In other words, egg protein, can be compared with other sources of protein to increase muscle more effectively - even milk and beef catch up. Eggs also contain vitamin B12, it is necessary to break down fat substances.
Seven, lean
Tips: include lean beef, skinless poultry, fish.
Magic: increase muscle, improve the immune system
Secret weapons: animal protein, iron, zinc, creatine (beef), OMEGA-3 fatty acids (fish), vitamin B6, (chicken and fish) and vitamin B12, phosphorus, potassium
Against: Obesity, mood disorders, memory loss, heart disease
Partners: shellfish, shrimp and other seafood, rich in OMEGA-3 in flaxseed
Counterfeiters: sausage, ham, bacon, bacon, ham, with more fillet of beef fat
Because animal protein is closer to the body's protein, so it needs more human proteins. Is to increase lean muscle classic nutrients.
Beef is a classic increase in muscle protein to provide material, which is the main food source for creatine - When you need muscle strength, such as heavy lifting, strength training, you will need to creatinine.
Of course, there are bad parts of beef, is that it contains saturated fat. Select the waist and lean meat steak, which is the lowest fat content of cow meat.
To reduce saturated fat intake, choose fish (such as tuna, salmon) as your meat food because they contain a healthy fatty acids - omega-3 fatty acids, and protein.
omega-3 fatty acids help lower blood cholesterol and triglycerides, help to reduce the prevalence of cardiovascular disease risk; may improve immune function, may help treat inflammation.
8, peanut butter
Tips: all-natural, sugar-free.
Magic: increase muscle, burn fat
Secret weapons: protein, unsaturated fats, vitamin E, niacin, magnesium
Against: Obesity, muscle loss, wrinkles, cardiovascular disease
Partners: cashew butter, almond butter
Counterfeiters: mass production of sugar and trans fat peanut butter
Yes, peanut butter has its drawbacks: high calorie, and inconvenient to carry. But it contains a heart-healthy unsaturated fat, it can help your muscles grow, make your fat melt.
At the same time, it contains abundant vitamin E - you will find it a lot of eye cream in the ingredients table - they reduce (or prevent) your wrinkles.
Of course, because of its high fat content and calories, you can eat up to about 3 tablespoons per day. To find natural peanut butter, rather than mass-produced brand, has added sugar.
9, olive oil
Magic: lower cholesterol, strengthen the immune system
Secret weapons: unsaturated fats, vitamin E
Against: obesity, cancer, heart disease, high blood pressure
Partners: canola oil, peanut oil, sesame oil, rapeseed oil, corn oil
Counterfeiters: Other vegetable and hydrogenated vegetable oil, switch to fatty acids, margarine
Does not require a long explanation, these oils will help to control the desire for food, but also help you burn fat, so your cholesterol remains at a pleasant level - you need more reason not to buy a bottle? go and check your kitchen vegetable oil is what it!