If you are asking about a diet for weight loss, you are going the wrong way, because - it is worth noting - that you need to know what your body needs first before starting any other diet that deprives you of food and makes you feel uncomfortable, so you are forced to not adhere after a few days. Only a few from the beginning (applying the system), and you start suffering again..
basmati rice with oven roasted pumpkin and onion, creme vega and nutritional yeast on top
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Therefore, you should know that the low-carb diet is whole food (whole foods) and low-calorie meals are the best in losing weight and may be easier to adhere to than other diets, so in this article we will provide you with the best diets. for slimming
I will tell you the best foods to eat and the right way to eat over the course of a month so that you can implement your goal.
And I will not recommend a conditional or specific diet, which may make you bored or not want to eat this food
These sample meals are considered low-carb
What limits carbohydrates by rates ranging from 20-50 carbohydrates per day, and each meal must contain proteins, healthy fats, and vegetables
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There are many healthy nutritional foods that can be relied upon while undergoing a healthy diet for weight loss while performing sports exercises, as these foods give the body the energy and ability needed to practice exercises, in addition to being scarce in calories, so there is no fear of eating them in appropriate quantities.
1. eggs
Some people worry about eating eggs because it increases the level of cholesterol in the blood, but if you need to lose weight, it is considered one of the best foods because it is rich in proteins and fats, and very satiating.
Eggs are also rich in nutrients that can help you get all the nutrients you need through a calorie restricted diet, plus the yolk contains almost all the nutrients.
A study of 30 obese women showed that eating eggs instead of bagels for breakfast increased feelings of satiety (satisfaction) and reduced participants' eating for the next 36 hours.
2. Leafy vegetables
Green leafy vegetables include kale, spinach, kale, beets, and many others, all of which have a variety of properties that make them ideal for weight loss diets, such as low calories, low carbs, and high fiber content.
Eating leafy green vegetables is a good way to boost one's diet without increasing calories, and several studies have shown that low-energy-density diets reduce people's total caloric intake.
Leafy greens are also incredibly nutritious and are very rich in many vitamins, antioxidants, and minerals including calcium, which has been shown to help burn fat.
3. Salmon
Fatty fish such as salmon is a very healthy food, as it is rich in high-quality protein, healthy fats and many important nutrients that can keep you feeling full for several hours with relatively few calories.
4. Vegetables
Vegetables such as broccoli, cauliflower, cabbage, and Brussels sprouts are rich in fiber and often incredible.
Their protein content is not as good as animal foods or legumes, but they are still high compared to most vegetables. Their combination of protein, fiber, and low energy density makes cruciferous vegetables an ideal weight loss for you to cut back on meals.
5. Chicken breast and lean meat
The truth is that meat is a weight loss food because it is rich in protein, which is the most abundant nutrient, and a high protein diet can make you burn up to 80-100 calories per day.
Studies have shown that increasing protein intake to 25% of daily calories can reduce food cravings by 60%, cut late-night snack cravings in half, and lead to weight loss of about 1 lb ( 0.45 kg). )
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6. Boiled potatoes
They're rich in potassium, a nutrient that most people can't get enough of, and it plays an important role in controlling blood pressure. If potatoes are boiled and cooled for a period of time, they will form a large amount of resistant starch, a fibrous substance that has been shown to have a variety of health benefits, including weight loss.
7. Tuna
Tuna is very popular with bodybuilders because it can increase protein intake while reducing total calories and fat.
If you're trying to focus on eating protein, make sure you choose water over canned tuna.
8. Beans and legumes
These foods are often high in protein and fiber, both of which have been shown to make you feel full, and they also contain some resistant starches.
9. Soups
Most foods with a low energy density are foods with a high water content, such as vegetables and fruits, but you can also increase the water content of food by boiling soup.
Some studies have shown that eating the same food soup-style, rather than cooking or eating solid foods, will make people feel fuller and reduce calories.
Just make sure not to add too much fat to the soup, such as cream or coconut milk, as this will greatly increase its calorie content.
10. Cottage cheese
Cottage cheese is considered one of the best types of cheese because it is mainly composed of protein and very few carbohydrates and fats.
11. Avocado
Although most fruits are rich in carbohydrates and avocados are rich in healthy fats, they are especially rich in the monounsaturated oleic acid, the same fat in olive oil.
12. Apple cider vinegar
It is commonly used in condiments such as seasoning or vinegar. Some people even dilute it in water and drink it. Drinking vinegar at the same time as a carbohydrate-rich meal can increase satiety and cause people to eat 200-275 fewer calories than they do the rest of the day.
13. Whole grains
They include whole grains that are high in fiber and have an adequate amount of protein, but remember that refined grains are not a healthy choice, and that sometimes “whole grain” foods are highly processed fast foods that are harmful and harmful to humans. the body. fattening.
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