You are experiencing overweight and your waistline is no longer satisfactory. And what you need to do now is:
- Eliminate unhealthy foods from the daily diet;
- One Weight loss menu with healthy food help effective weight loss without dieting or fasting .
Here are the top 9 healthiest foods to make your weight loss plan perfect.
1. Meat (Best Organic Meat)
Include Beef, pork, lamb, chicken and other meats.
Naturally raised animal meat has good fat content, many vitamins and many nutrients such as:
- More Omega-3 and less Omega-6;
- Many conjugated linoleic acids (CLA) - can reduce fat and increase lean muscle;
- Many vitamins A, vitamin E and Glutathione antioxidants.
However, to get the best health benefits, you should choose organic organic meats, avoid the use of unidentified meats or weight gain.
Includes salmon, cod, sardines, etc. and many other fish.
Regarding nutrition, many people tend to think that fish is not good for your weight loss process; others think that fish is good for you.
Many studies have shown that, Fish are rich in high quality protein, other essential nutrients and excellent Omega-3 fatty acids for the brain, heart and other body organs.
Which fatty acids Omega-3 It is especially important for health and prevention of cardiovascular diseases, mental disorders and some other chronic diseases.
Besides that, Omega-3 is very beneficial for depression . Therefore, if you eat fish 1-2 times a week, you will feel better every day.
If you want weight loss , Omega-3 will help boost metabolism in your body takes place faster, more continuous , help you achieve the best weight loss results.
3. Eggs (Best Organic Eggs)
Eggs are one of the healthiest foods on the planet, and egg yolk contains all the essential nutrients for your body.
Although there have been many claims in the past that eggs are not good for you, eggs containing chorolines make you heart attack.
However Many recent studies is already affirmed that Eggs do not cause heart attacks and the eggs in your eggs are not harmful to your health.
Eating eggs regularly will help you change bad cholesterol Small, dense LDL into harmless large cholesterol , do Increase good cholesterol HDL and provide antioxidants lutein and zeaxanthin - extremely important for eye health.
Besides, eggs help you feel Faster, longer , that word helps you Automatically eat fewer calories at the next meal and for the next 36 hours.
A study of 30 overweight and obese women who ate eggs at breakfast revealed that eating eggs at breakfast made them eat fewer calories than the total calories in 36 hours.
So, to lose weight more effectively, you should eat eggs in the morning.
4. Vegetables (Best Organic Vegetables)
Including spinach, broccoli, cauliflower, carrot, squash, celery, onion, tomato ... etc and many other vegetables.
Vegetables are rich in fiber, antioxidants and many important nutrients for the human body, but again Very few calories .
Many studies have shown that, Eating vegetables regularly will help you reduce your risk of cancer, diabetes and heart disease.
Natural fruits are healthy healthy foods and weight loss process yours. Although fruit has fructose; However Natural fructose in fruits is very good for the body .
Besides, fruit is also very Rich in muscle, antioxidants, vitamin C and low energy density.
However, you should not eat too much during the day; Especially if you need to lose weight, you should balance the amount of fruit you eat to suit your body's needs.
Include almonds, walnuts, hazelnuts, macadamia nuts, sunflower seeds, pumpkin seeds, chestnuts , Etc. etc. and many other nuts.
Seeds contain many essential nutrients, especially high in Vitamin E and Magnesium.
Although beads have High energy density and high in fat , but Eat seeds at a reasonable amount help again Improve insulin sensitivity, reduce body weight and improve health.
For the best weight loss effect, you should eat seeds at a reasonable amount and should eat light meals during the day.
Tubers like sweet potatoes and potatoes are healthy and nutritious foods that help you satisfy hunger quickly.
Many parts of the world population, they ate a large amount of tubers and still have great health.
However, they contain content Very high carb, so you Should eat with a reasonable amount, in accordance with the needs of the body ; Do not eat too much during the day.
8. Fat And Cooking Oil
You should add a few more healthy fat into your daily diet like butter, coconut oil, olive oil, clean lard ... etc and some other fats.
One day you should eat 1-2 teaspoons of fish oil, or olive oil.
When frying food at high temperatures, you should use coconut oil or butter, because coconut oil and butter have high boiling temperature, not afraid of oil degradation.
Olive oil is a great food served with salads. Because olive oil has a low boiling point, it is advisable to only eat raw, so cooking olive oil at high temperatures will degrade the oil.
9. Milk With High Fat Content
High-fat dairy products such as cheese, cream, butter, whole-fat yogurt.
Very high fat dairy products Rich in healthy fats, calcium and other nutrients.
If cows are grazed naturally, fed with grass, dairy products will be very good Rich in Vitamin K2, important for bone and cardiovascular health.
In a large survey study published in 2012, consumption High-fat milk reduces the risk of weight gain by the time.
Many other studies in the Netherlands and Australia have also shown that people who regularly eat high-fat milk are at increased risk of cardiovascular disease, and die less than those who eat less or don't eat.
Studies also show that dairy products Low fat widely sold on the market today yes contains lots of sugar . Therefore, you should be careful with these foods.