Read: Spring does not lose weight, summer will be sad. That daily life in the end what food can lose weight? Xiu Mei network I introduce you to 20 kinds of super effective daily weight loss food, let you lose a pound a day.

1. Yogurt

Plain acid contains milk sugar, protein, fat, can stabilize blood sugar levels, so it is very resistant to hunger. Studies have shown that people who are on a low-calorie diet and whose recipes include yogurt lose 61% more fat from their entire body and 81% more fat from their lower abdomen than people on a similar program whose recipes don't include yogurt. Instead of mayonnaise on chicken or potato salad, use low-fat plain yogurt, or top a baked potato with a little yogurt and a few squeezes of lemon juice. This saves 4.7g of fat per tablespoon.

2. Sardines

Rich in protein and omega-3 fatty acids, which maintain muscle mass in the body. And the low mercury content and high calcium content make this small fish very suitable for pregnant women. If you do not like the taste of this fish, then soak it in milk for an hour, and there will be no fishy smell at all. In all recipes that contain anchovies as raw materials, anchovies can be replaced with sardines. Or whole sardines can be mixed and stirred with shallot foam, fresh spices and chopped persimmon peppers, put on pumpernickel or rye bread and baked with a slice of parmesan.

3. Eggs

Eggs, yolks, and all things egg, aren't bad for the heart and can help you slim down. Studies report that when on a low-calorie diet, women who consumed fried eggs and jelly toast for breakfast every day lost twice as much weight as those who consumed an equal number of calorie bagels. Protein makes you feel full, so you are less likely to feel hungry and eat less the rest of the day. Scrambled eggs and omelets are the best bet, but if you don't have time to make them before work, you can bake some vegetable-filled omelettes on Sunday, slice them up, refrigerate them, and eat this for the rest of the week.

4. Cereal

Cereal is the most satiating food, and unlike other carbohydrates, even quick-cooking cereals are absorbed slowly, so they have very little effect on blood sugar. With up to 5g of fiber per serving, crushed oats are one of the most satiating. The fiber content in quick-cooking cereals is 3 to 4g per serving. Sprinkle your meatloaf with oatmeal instead of breadcrumbs. But of course the most recommended is oatmeal porridge. You can add any of your favorite foods to the porridge, even beef meatballs, for a healthy breakfast that is sure to be irresistible.

5. Steak

Beef has been known to be a diet buster, but in fact, eating beef can help you lose weight. Studies have shown that when women diet, they lose more weight eating the same amount of calories with red meat (beef, lamb, etc.) than without. The protein in steak helps maintain muscle mass during dieting. A word of advice: try to eat local, organic beef, it's healthier and more environmentally friendly. Grill a 4-ounce portion of beef tendon or tenderloin, slice it thinly, and put it on top of a salad, or mix it with veggies for a great flavor.

6. Goji berries

Goji berries contain 18 proteins, making them an amazing source of protein. And rich in beta-carotene, a tablespoon of goji berries is just 35 calories. Mix together 1/4 cup of dried goji berries, 1/4 cup of raisins, and 1/4 cup of walnuts to make a travel assortment of dried fruit. Or pour 1/4 cup boiling water and two tablespoons dried goji berries into an empty bowl, soak for 10 minutes, drain, and then scoop in 1/2 cup vanilla-flavored frozen low-fat yogurt and serve for dessert.

7. Wild Salmon

Fish oil is not only good for your heart health, it also helps to reduce your waistline. omega-3 fatty acids increase insulin sensitivity, which helps to build muscle and reduce belly fat. The more muscle you have, the more calories your body burns. Adding flavor to salmon doesn't need to be done much, the simpler the better. Marinate it in salt and pepper, then add two tablespoons of oil and sear it in a pan for one to three minutes on each side.

8. Apples

Studies show that an apple a day can curb weight gain. People who ate an apple as a snack before eating their regular pasta meal consumed fewer calories than those who ate other snacks. Apples are high in fiber, with 4 to 5g each, and fiber makes people feel full. In addition, apples contain antioxidants that help prevent metabolic syndrome. Apples are the perfect low-calorie snack. To make a pie, chop a medium-sized apple, sprinkle it with 1/2 tablespoon of sweet pepper, 1/2 tablespoon of cinnamon and heat it in the microwave for a minute and a half.

9. Soba Noodles

Buckwheat is high in fiber and, unlike most carbohydrates, contains protein, both of which make soba noodles fully satiating, so it's easier to control the amount you eat with soba than with regular noodles. To make soba noodles the same way you would cook rice: cover and cook slowly over low heat. For a casual meal, toss with broccoli, carrots, mushrooms, and onions.

10. Blueberries

All berries are good for you, but the blue ones are the best. Studies have shown that blue berries have the highest antioxidant content of any commonly eaten fruit. The fiber content per cup of berries is 3.6 g. Fiber can play a practical role in preventing the absorption of fat consumed. Stop putting a few blueberries on top of a whole bowl of cereal, have a whole bowl of blueberries, sprinkle some cereal on top and add some milk or yogurt, it will taste great!

11. Kale

One cup of raw kale contains 34 calories, about 1.3g of fiber, and is rich in iron and calcium. If you're not used to the taste of kale, you can opt for spinach, which is also rich in nutrients, especially iron, and of course, tastes better. Chop raw kale and mix it into cooked black beans. Or cut it into thin strips, cook it with a small amount of broth, and top the cooked dish with a few thin orange slices.

12. Pomegranate

Not only are pomegranates rich in folate and disease-preventing antioxidants, they're also low-calorie and high in fiber, so pomegranates can satisfy your sweet tooth without compromising your diet. Keep raw pomegranate seeds on the table as a snack, and eat these instead of nuts in salads.

13. Cayenne pepper

Cayenne pepper boosts your metabolism, and after you eat it, it causes your body to burn calories for another 20 minutes. Stuff the peppers with quinoa and tomato paste and roast them until they're nearly black in color, peel off the charred skin, and make a sauce out of the flesh. Then, just toss your pasta with the chili sauce, or add some red peppers to any meal you like.

14. Almond Butter

Research has found that people who eat almond butter with white bread don't experience a sudden rise in blood sugar, whereas those who eat only white bread do. The higher the blood sugar level rises, the lower it falls; this fall can lead to hunger and make people overeat. In addition, changes in blood sugar can *** the body secretes insulin, which can increase belly fat. Try spreading almond butter instead of peanut butter on a sandwich, or make a dip for veggies: mix one tablespoon of almond butter, 2 tablespoons of fat-free plain yogurt. Or add a piece to oatmeal to flavor and add protein.

15. Quinoa

Quinoa is packed with both fiber (2.6g per 1/2 cup) and protein, two key nutrients that will keep you from feeling hungry for hours. Instead of rice, toss quinoa. Or try this terrific breakfast: mix 1/2 cup quinoa, 2/3 cup water, and 1/3 cup orange juice and cook for 15 minutes. Top with a tbsp each of raisins and chopped walnuts.

16. Lentils

Lentils are great for flattening the belly. Lentils are high in protein and soluble fiber, both of which have the ability to stabilize blood sugar levels. Eating lentils can prevent the rise in insulin secretion causing fat gain, especially in the abdomen. There are many types of lentils, with red and yellow lentils cooking the fastest (taking about 15 to 20 minutes). Putting cooked lentils in a marinara sauce makes for a healthy meal.

17. Tarragon

You can use this staple of French cuisine in place of salt in marinades or salad dressing seasonings. Excess sodium locks up water in the body, so using less salt will prevent weight gain. Rub 2 tablespoons of dried tarragon leaves over the chicken before baking. Or make a tasty dip by adding a tablespoon of chopped fresh tarragon leaves to 4 ounces of plain yogurt and stirring in a tablespoon of mustard paste from Dijon, France.

18. Parmesan Cheese

Studies have found that women who consistently eat a serving of milk or cheese a day for a long time are less likely to gain weight. Advocates of low-fat dairy products, on the other hand, did not have this benefit. Full-fat dairy products *** may have more conjugated linoleic acid,*** which may help burn fat. How to eat it: grate Parmesan cheese and sprinkle it over roasted vegetables. Or eat it as a snack with apples or pears as well, 1 ounce at a time.

19. Avocados

Don't be intimidated by the amount of fat in avocados (about 29g each), that's exactly why it's high on the list of diet foods. This heart-healthy unsaturated fatty acid contained in avocados increases satiety and allows you to eat a lot less. Avocados do have a decent calorie content, so it's best to watch the portion sizes you add. One easy way to eat it: try a vegetable salad made with guacamole.

20. Olive oil

Olive oil contains healthy fats that increase satiety and improve appetite. Olive oil has more than just slimming properties, it also has anti-inflammatory properties. Sprinkle a small amount of olive oil on your salad to increase the antioxidant power of your vegetables. Or toss a few teaspoons of olive oil, fresh basil oil, and sweet and sour garlic into pasta.