If you eat whole grains, especially foods rich in fiber, such as oats and whole wheat rice, your body burns twice as many calories. You should eat these cereals for breakfast or as part of your lunch. For example, you can eat some whole wheat oats and some skim milk for breakfast, which is a good meal and can provide you with fiber, calcium and carbohydrates for a day. 2. Pure lean meat

Protein has a strong calorie burning effect: they consume 30% of the calories contained in food during digestion, so if you eat chicken breast with 300 calories, your body will consume about 90 calories by digesting it. In addition, lean meat contains very little fat, which makes it an ideal food and can make you lose weight. You can eat a lean meat with a salad, some beans, rice or whole grain pasta, and have a lunch or dinner.

Similarly, research shows that eggs are also a good food, which can help you lose weight, because they contain protein, calcium and other very useful nutrients in weight loss. So I suggest you eat eggs for breakfast. 3. Green vegetables

Green vegetables are rich in dietary fiber, which can help the body defecate, enhance the body's satiety, reduce the absorption of fat in food, and relatively reduce the total energy of diet. The World Health Organization suggested as early as 20 years ago that a person should eat at least 5 servings of fruits and vegetables a day. This dietary guide is still effective today, and it is also extremely beneficial to lose weight.

4. Pepper

Capsaicin is a compound found in pepper, which can warm your body and slow down the absorption of extra calories. Can be eaten by eating Chili raw, cooking, drying in the sun or powder; In addition, you can add pepper to soup, eggs and meat.