Doing it while eating can double the effect

To lose weight successfully, you need to do more than just talk! In addition to increasing the amount of exercise, it is also very important to reduce calorie intake and control your daily diet. But how should we eat to have a slim, beautiful, and well-proportioned figure while taking into account nutrition and health? Nutritionists say that if you want to stay away from obesity and successfully reduce swelling and lose weight, it is crucial to remember the five "picky" eating principles of high potassium, high fiber, and high protein.

Nutritionist Song Yuxuan said in her "2-day light fasting! The book "Lose 8 kg in 8 weeks without reducing breast size" mentioned that if you want to eat healthily, satisfyingly, without burden and without gaining weight! There are tips for choosing ingredients for meals. But many people walk into the market and see the dazzling array of vegetables, fruits, fish and meat, but don’t know where to start! The following is a summary of 5 essential categories of weight loss foods. You can add these foods to your dishes even on ordinary days to double your weight loss results with half the effort.

Category 1: Choosing foods containing "potassium" can help eliminate edema!

High potassium food 1: Spinach

High-potassium vegetables help the body excrete water! Every 100 grams of cooked spinach contains up to 840 mg of potassium, which helps metabolize sodium in the body and eliminate edema. People with high blood pressure but normal kidney function should also eat more of it, as it can help lower blood pressure and prevent stroke.

High potassium food 2: Winter melon

It has the effect of clearing away heat and detoxifying, and contains alkaline substances to drain water and reduce swelling! Every 100 grams of winter melon contains 120 mg of potassium ions. It also contains the alkaline nutrient "cucurbitacin" and the chemical "succinic acid", which can accelerate the body's metabolism and excrete water.

High potassium food 3: Kelp stalks

Rich minerals work together to fight edema! Every 100 grams of kelp stems contains 11 mg of potassium and is also rich in magnesium. Both minerals can activate water metabolism, making it an excellent food for fighting edema. It can also add a natural umami taste to dishes.

Category 2: Foods rich in dietary fiber improve constipation and increase satiety!

High-fiber food 1: Agar

It will expand 250 times after absorbing water, greatly increasing your sense of fullness! Every 100 grams of agar contains 80.9 grams of dietary fiber. The water-soluble fiber can wrap oil and starch, helping the body to excrete waste. It can also inhibit the rise in blood sugar levels after meals and prevent diabetes.

High-fiber food 2: Chia seeds

Just 15 grams = 1/4 of the dietary fiber needed for a day! Every 100 grams of chia seeds contains 37.5 grams of dietary fiber. The part that swells and becomes sticky after soaking in water is water-soluble fiber, which increases satiety, promotes intestinal peristalsis and smoothes bowel movements.

High-fiber food 3: Seaweed

Rich in various nutrients and can enrich the taste of dishes! Every 100 grams of dried seaweed contains 21.6 grams of dietary fiber, of which water-soluble dietary fiber is particularly helpful in improving the intestinal environment and has a laxative effect. It is also suitable for various dishes.

Category 3: Stimulating ingredients effectively accelerate blood circulation!

Food 1: Scallions

Enhance blood circulation and improve protein absorption! Green onions are rich in "prostaglandin A", which can promote blood circulation, help sweating and diuresis. When cooking high-protein foods, you can add onion segments and chopped green onions together to help improve protein absorption.

Food 2: Garlic

Regulate body fat metabolism to effectively fight the three highs! The unique ingredient "allicin" in garlic helps promote blood circulation, lower blood pressure, blood lipids and cholesterol; it can also stimulate the pituitary gland and regulate the digestion and absorption of fats and carbohydrates.

Food 3: Onion

Helps break down high-fat foods and metabolize them! Onions contain the volatile ingredient "organic sulfide" which can prevent platelet aggregation. Therefore, it is best to eat some onions when eating high-fat foods to help break down fat.

Category 4: Protein-rich ingredients improve metabolism and help burn fat!

High-quality protein food 1: Soy milk

A cup of soy milk in the morning immediately kick-starts your metabolism for the whole day! The amino acids in soy milk protein are close to those in human body and it does not contain cholesterol. Drinking soy milk every morning can activate your metabolism for the whole day!

High-quality protein food 2: Edamame

The meat in the dish can enhance fat metabolism! Edamame is one of the plant-based foods that contains complete protein. Contains linoleic acid and linolenic acid, which are essential for the human body, help metabolize fat and lower triglycerides and cholesterol.

High-quality protein food 3: Eggs

The highest protein content helps burn fat! Egg protein ranks first in nutritional value among foods. It can provide the human body with essential amino acids and serve as raw materials for muscle synthesis. It is one of the best ingredients for weight loss.

Category 5: Foods that require a long time to chew send signals of fullness to the brain!

Long chewing food 1: Nuts

Contains fat-catalyzing elements that effectively suppress appetite! When eating nuts, you need to chew them continuously. If you eat a little when you are hungry during a weight loss plan, you will lose more weight than those who endure hunger because nuts contain other trace elements that help catalyze fat and effectively suppress appetite.

Long chewing food 2: guava

Take 1 before meals to reduce fat absorption! Guava is low in calories, rich in dietary fiber, and needs to be chewed for a long time to produce a feeling of fullness. It is recommended to eat one before meals, which can promote metabolism, reduce fat accumulation, and help lose weight.

Long chewing food 3: Konjac

You need to chew patiently to feel full and reduce the amount of food you eat! Konjac has a chewy texture and requires patience to chew. It can expand 50 to 100 times after absorbing water, making it easy to feel full and satisfied, so it can help reduce excessive food and calorie intake.