10 foods that can support weight loss – VnExpress Cooking

Diet affects 70% of the weight loss process. Here are 10 foods that should be added to the menu of those who want to get in shape.

1. Wood ear

In 100 g of wood ear fungus contains about 60 calories, 15 g starch, 15 g fiber, 2 mg sodium, 3 g protein, 0 fat and cholesterol. It can be seen that the calorie content of wood ear is not high while it is a nutritious food.

Wood ear has the ability to remove excess cholesterol in the blood, help control weight and reduce fat for overweight and obese people. Illustration: aboluowang.

Wood ear also helps promote the activity of the digestive system, helps eliminate toxins out of the body, cleans the stomach and intestines. During weight loss, if you experience constipation, eat a lot of wood ear and drink 1.5-2 liters of water per day.

2. Squash

Squash has mostly water, almost no fat content. For every 100 g of squash, there are 0.4 g of protit, 2.4 g of glucid, 19 mg of calcium, 12 mg of phosphorus, 0.3 mg of iron and many vitamins such as carotene, B1, B2, B3, C… In addition , squash is low in calories, only 12 calories per 100 g.

In the squash also contains an enzyme that is very beneficial to health, increasing the metabolic rate, helping fat cells to be burned to the maximum, thereby promoting the weight loss process with high efficiency.

3. Mushrooms

Mushrooms such as shiitake, mushroom,… are low in calories and high in fiber. For example, shiitake mushrooms are 27 calories per 100 g and fiber content is 3.3 g; Mushrooms are 24 calories/100g, and the fiber content is 2.1g.

According to nutritional studies, adding 100g of mushrooms to the menu will provide 50 calories, 1g of fat, 7g of carbohydrates, 4g of fiber and about 1.5g of protein. As a result, this food will fill your stomach without making you eat too many calories.

4. Cauliflower

Broccoli is a very nutritious vegetable, full of vitamins, minerals, fiber and antioxidants. The nutritional composition of this vegetable is 90% water, 7% carbohydrates, 3% protein and almost no fat. In addition, broccoli also contains a significant amount of vitamin C. A half cup of 78g of cooked broccoli will provide 84% of the recommended daily amount of vitamin C.

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In addition to containing few calories, broccoli is also good for health because it is rich in nutrients such as iron, protein, calcium, chromium, carbohydrates, vitamins A and C. Illustration: aboluowang.

Broccoli is chosen by many people to lose weight because it is easy to store, easy to cook, put in the refrigerator for a week without spoiling. When cooking, just blanch for two minutes in boiling water to be used.

5. Potatoes

Potatoes are low in calories and contain proteinase 2 inhibitors, which help reduce hunger by slowing digestion.

Potatoes also support to increase the body’s metabolism, burn fat quickly. This root also works to help eliminate toxins in the body effectively.

6. Seaweed

In 100 g of dried seaweed contains only 45 calories. In particular, the amount of fiber and saturated fat in seaweed also supports better food exchange.

Although low in calories, seaweed nutrition is very high. Not to mention, the fucoxanthin in this food also helps fat cells release fatty acids, preventing fat cells from growing.

7. Sweet potato

Yogurt is known as an effective weight loss food thanks to its low protein, low fat, high fiber, high nutritional value, fast filling, slow digestion and sugar accumulation.

Using yams in the menu can maintain low and stable energy intake, combined with some exercise methods, you quickly get in shape.

8. Tofu

Tofu is a product of soybeans, rich in protein, helps people feel full longer and control appetite. Protein when absorbed will provide energy to promote fat metabolism, reduce fat accumulation, so it is quite effective for people who want to reduce belly fat.

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Although rich in protein, tofu is low in calories, plant-based, and healthy. Illustration: aboluowang.

Tofu, whether firm or soft, provides fewer calories than many diet foods like chicken breast or beef tenderloin. Accordingly, 100g of hard tofu provides about 76 calories, the same amount but soft tofu has only 61 calories, compared to 128 calories / 100g from chicken breast and 168 calories / 100g from beef tenderloin.

9. Oats

In 100g of oatmeal contains 15g of protein, 10g of fiber, so when eaten, it helps to stay full and reduce cravings.

The nutritional components in oats also help stabilize blood sugar and nutrients, thereby reducing hunger, forcing the body to use excess fat for energy. From there, the body burns excess fat effectively.

10. Fish, shrimp, seafood

Seafood such as fish, shrimp, oysters… is a nutritious food group, low in calories and unsaturated fat, so it is good for health, reducing excess fat accumulation.

In particular, seafood is rich in protein, fibrous protein, protein, minerals, vitamins … so after being absorbed into the body, it brings an abundant source of nutrients, creating a feeling of fullness for a long time.

Vy Trang (Follow aboluowang)


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