Those healthy and healthy dishes that are slimming and delicious, can reduce fat absorption?

The essence of fat loss is that the calories you consume every day are greater than the calories you take in. Therefore, in addition to consuming calories through exercise, controlling dietary calories is also a necessary means to lose fat.

One of the problems is that weight loss diet is not sustainable. They starve the dieter and don't give him the nutrients he needs to maintain long-term health. But certain food choices can promote weight loss and give you the nutrients you need to function well and grow healthily. These four food choices are a great place to start.

1. Whole grains help everyone feel full

Many people choose bread as part of their lunch. Switching from white bread to whole wheat bread can keep you fuller for longer, so you're more likely to eat less at subsequent meals. All cereals are composed of three main parts: bran, endosperm and germ. This structure helps some energy escape during digestion, causing the skin to absorb less energy. Whole grains may help prevent chronic diseases, including heart disease, type 2 diabetes and some cancers.

Cereals regulate gastrointestinal function by increasing excretion volume and feeding healthy intestinal bacteria, thereby exerting their effectiveness. Whole wheat bakery products are very easy to include in weight loss recipes. In addition to bread, they can also be eaten in oatmeal for breakfast, or popcorn corn as a snack.

2. Colorful vegetables provide a variety of nutrients

Vegetables contain essential nutrients, including folic acid, vitamin C, various vitamin B2, potassium and fiber. They are also low in kinetic energy, giving approximately 100 to 350 kcal per 100 g (24-84 kcal per 100 g). When people try to lose weight, they usually eat a lot of vegetables, but they often don't choose a wide variety of vegetables in addition to the vegetables they usually eat. To help with weight loss, make sure you're getting more calories from vegetables and try to put as many different colors on your plate as possible. If you don't have time to cook, refrigerated vegetables are a quick and easy option that are just as nutritious as fresh vegetables.

3. Eat nuts

When you want to lose weight, high-fat foods are usually the first to be discarded. Although dried fruits are often high in fat and calories, they contain fiber, which can help people stay fuller for longer. Dried fruits contain many vitamins and minerals that are beneficial to our health, including good fat, protein, various vitamin B2, zinc, magnesium and other minerals. Eating nuts has been shown to be beneficial in reducing the risk of heart disease and managing type 2 diabetes. Everyone is gradually realizing that when we eat nuts, we cannot digest and absorb all the calories. In fact, research shows that we absorb 30% less fat from dried fruits than we first thought. Try eating a handful of dried fruit (about 30 grams) as a snack, or add them to your meals.

4. Water to quench thirst

Listening to your hunger and dry mouth signals can be harmful when you are trying to lose weight. The dry mouth signal sent out by our body throughout the day may be more obvious than our feeling of hunger. If you feel hungry, drink a glass of water first to see if you are indeed thirsty. If you habitually drink tea drinks or rice wine instead of water, try gradually switching to water. Replace half of every drink you drink with water and increase the water content over time. Eventually your preferences will change. My body needs water to maintain blood balance, immunity, thinking ability, and gastrointestinal, kidney, and heart function. Drinking more water can also regulate skin color and reduce the probability of headaches.

The Last Keyword

Although some food choices can promote weight loss and prevent subsequent weight gain, your overall diet is the final predictor of weight. In addition, exercise and outdoor activities also play a vital role. The scientific diet for weight loss should be based on my country’s dietary guidelines, which is also the general recommendation of scientific diet. 5 servings of vegetables and 2 servings of fresh fruit daily, as well as whole wheat bread and cereals, lean meat and low-fat dairy products. Although this sounds like a lot of food, research shows that this food composition is beneficial for weight loss. While there are always easier ways to lose weight, small changes in healthy eating habits will not only help you lose weight, but will give us the right habits to prevent weight gain in the future.