Different foods go through different metabolic pathways in your body and can have very different effects on feeling hungry, hormones and the amount of calories you burn.
Here are 20 of the most scientifically proven foods to lose weight on earth:
1. Eggs (organic eggs are the best)
Egg is a high-nutrient food that helps you get all the nutrients you need with a calorie-restricted diet.
Almost all nutrients are found in egg yolk.
Recent studies show that eggs do not adversely affect blood cholesterol and do not cause heart attacks .
Moreover, the human body hardly absorbs the cholesterol in the eggs.
And eggs are one of the foods the best You can eat if you need to lose weight. Protein-rich eggs, rich in Omega-3 healthy fats, can make you feel full with a very low calorie intake and help you automatically eat fewer calories at later meals.
A study with 30 overweight women showed that eating eggs for breakfast increased satiety and made them eat less in the next 36 hours .
Another 8-week study also found that eating eggs at breakfast also made the weight drop more than eating bread or other foods .
2. Vegetables With Dark Green Leaves
Dark green leafy vegetables such as kale, spinach, spinach, spinach, lettuce, choysum, spinach and some other green vegetables are great for your weight loss process.
They contain Low calorie and carbohydrates, but rich in fiber . Therefore, eating green leafy vegetables is a great way to increase your intake without increasing the calories you load.
Many studies also show that meals and diets with low energy density help you eat fewer calories than overall .
Moreover, green leafy vegetables are also rich in nutrients, rich in vitamins, minerals, calcium and antioxidants that help burn fat, especially abdominal fat .
3. Salmon
Salmon is a very healthy food, high oil content in salmon helps you feel full for hours with relatively little calories.
Moreover, salmon contains high quality protein, healthy fat and all important nutrients especially iodine.
This nutrient is essential for the function of the thyroid gland, which is the most important factor in your body's optimal metabolism .
Studies show that a large proportion of people in the world do not receive the sufficient amount of iodine needed .
Salmon also contain fatty acids Omega-3 Helps reduce inflammation, plays an important role in preventing obesity and metabolic diseases.
4. Vegetable Cabbage
Brassicaceae vegetables include vegetables like broccoli, cauliflower, cabbage, choysum, cabbage, etc. .
Like other vegetables, cruciferous vegetables Very nutritious , especially yes High in fiber Help you quickly satisfy hunger.
Moreover, these vegetables tend to contain higher levels of protein than most other vegetables.
With high protein content, high in fiber and low energy density, make cruciferous vegetables in perfect food to help you effective weight loss than.
They are also rich in nutrients and contain anti-cancer substances .
5. Lean Beef And Chicken Breasts
Studies show that although processed meat is unhealthy, unprocessed red meat does not increase the risk of heart disease or diabetes .
And red meat almost irrelevant to cancer in men and not relevant cancer in women .
And in fact, scientists have proven that meat is a very rich, friendly weight-loss food the protein .
So far protein is the nutrient that helps your body to be the most satisfying, and a high-protein diet can make you burn 80 to more than 100 calories a day .
Many studies have shown that if you increase your protein intake by about 25-30% of calories, you can cut your cravings by about 60%, reduce your appetite for night food or eat them in half, and lose weight in the middle. 0.5kg bottle / week .
If you are in a low-carb (low-carb) diet, to achieve the best weight loss effect, you should eat lean meat.
6. Potato
Potatoes are the perfect food for effective weight loss and help you have better health.
Potatoes contain a variety of extremely diverse nutrients.
Nearly everything you need is especially high in potassium - a nutrient that most people often don't get enough and plays an important role in controlling your blood pressure.
On the scale of satisfaction index, potatoes are one of the most satisfying foods among all foods, so you will naturally feel full and eat less alternative foods. than.
This means that by eating potatoes (boiled potatoes) you will naturally feel full and eat other alternative foods less.
Besides potatoes, sweet potatoes, beets and other vegetables are also great.
7. Tuna
Tuna is a low-calorie, high-protein, low-fat food.
Tuna is favored by bodybuilders and bodybuilders because it is a high protein food with low total calories and fat.
If you are trying to add more protein with tuna, you should choose Canned tuna with spring water , not oil.
8. Types of Beans
Some types of beans include lentils, black beans, red beans and some other legumes may be beneficial for your weight loss process, because of them Very rich in protein and fiber .
These two nutrients help you feel Faster, and longer .
9. Soup
As I mentioned above, meals and diets with low energy density tend to make people eat less calories.
Most foods with low energy density are foods that contain a lot of water, such as vegetables and fruits.
So, you can add water to the food to make soup, you will feel more satisfied and eat less calories .
10. Cheese
Cheese is rich in protein, low in carbohydrates and fat.
Eating lots of cheese is a great way to increase your protein intake. It also makes you feel satisfied with relatively low calories.
While most fruits contain lots of carbs, butter has a lot of healthy fats.
They have high levels of unsaturated oleic acid, the same type of fat found in olive oil .
Although mostly fat, but butter contains a lot of water, they do not contain as much energy as you think.
Besides, butter also contains many important nutrients such as fiber and potassium
You can add avocado to vegetable salads, because the fat in butter can increase the absorption of nutrients from vegetables to about 2.6-15 times.
12. Apple cider vinegar
Apple vinegar is a very popular food, widely used as spices, like sauces.
During high carbohydrate meals, apple cider vinegar will help you increase satiety and automatically eat about 200-275 fewer calories in the rest of the day .
Some studies in humans show that vinegar may be useful for weight loss.
A study of obese people also found that, if you eat 15 or 30 ml of apple cider vinegar every day, you can reduce from 2.6-3.7 kg, or 1.2-1.7 kg in 12 weeks .
Many studies have also shown that apple cider vinegar reduces blood sugar after meals, giving you Many health benefits for a long time .
13. Nuts
Nuts like almonds, walnuts, chestnuts, ... etc. very rich in fat but not really fat.
They are a great snack, containing a balanced amount of protein, fiber and healthy fats.
Studies have shown that eating nuts can help you improve your metabolism and promote your weight loss process to achieve better results .
In fact, those regularly Eat these nuts with suitable amount with the body tend to be healthier, slimmer and firmer than those who don't eat .
14. Some Whole Grains
The healthiest and healthiest whole grains are today oatmeal, brown rice (brown rice), and matches
These cereals are gluten-free, high in fiber and contain some good proteins.
Brown rice or oats contains beta-glucans, a soluble fiber that increases satiety and improves metabolism or promotes metabolism faster .
If you are applying a Low-carb diet, you will want to avoid high carbohydrate cereals.
However, you only need to choose healthy grains that you can achieve the best weight loss results.
15. Red Pepper
Some studies have shown that chili contains a substance called capsaicin, which contributes to reducing cravings and increasing fat burning .
Many studies show that eating 1 gram of red chili can do reduce appetite and increase fat burning for those who do not regularly eat chili .
However, for those who are accustomed to eating spicy foods, chili has almost no support for weight loss.
16. Fruit
Most medical experts agree that fruit is healthy.
Many studies have shown that people who eat a lot of fruits tend to be healthier than those who don't eat .
Although fruits contain sugar, sugar in fruits is natural, healthy and they have a low energy density.
In addition, the fiber in the fruit helps prevent sugar from being released too quickly into the blood.
Fruit is an effective supplement to your diet and contributes positively to your desired weight loss process.
17. Buoi
Many studies have confirmed that grapefruit helps you control weight more effectively.
In a study of 91 obese people, these people ate half a fresh grapefruit before a meal decreased by 1.6 kg in about 12 weeks .
They also reduced insulin resistance, an abnormal metabolic phenomenon associated with various chronic diseases.
So, eat half a grapefruit about half an hour before the daily meals, maybe help you feel More contented and eat less overall calories .
18. Chia seeds
Chia seeds is one of the most nutritious foods on the planet.
This grain is rich in fiber, every 0.5kg of seeds contains 12 grams of carbohydrates, of which 11g is fiber.
So it has low carb content and is the best source of fiber in the world.
Therefore, chia seeds can be a very useful food in your weight loss diet.
19. Coconut oil
Coconut oil There are many medium chain triglycerides (MCTs).
It is this chain of fatty acids that increases satiety and increases the amount of calories burned, especially reducing abdominal fat .
There are also two studies, one in women and one in men, showing that coconut oil reduces belly fat .
However, since coconut oil still has calories, you should not overdo it.
You should not add coconut oil to your diet, but you should replace some Other cooking fats with coconut oil is the best.
In addition to coconut oil, you can use olive oil However, olive oil should only be eaten raw, not fried food, will degrade oil.
20. Greek yogurt
Greek yogurt is another great dairy food different from regular yogurt.
Greek yogurt containing probiotic bacteria can improve your intestinal function, helping your body fight leptin inflammation and resistance - the main stimulus for obesity.
Studies show that full-fat Greek yogurt reduces the risk of obesity and type 2 diabetes over time .
Low-fat yogurt often has sugar, so it's best to stay away from these.
