Enter these healthy, slim foods to your diet to help your body burn more calories, feel full for longer, and avoid gaining extra pounds.

If you are trying to lose weight we will put in your hands this comprehensive guide that includes everything that you put on your plate and all kinds of foods that must remain in your kitchen, these useful foods contain nutritional values ​​and effective antioxidants, which have been proven to help your body lose weight It prolongs your feeling of fullness and provides you with vigor and vitality, and many of them have many added benefits such as protection from various diseases and delaying the signs of aging.

Here are some of the most extraordinary weight-loss foods that you should start entering in your diet, in addition to delicious recipes provided by the editor contributing to the nutrition section of the "Health" Cynthia Sass website, a certified dietitian in general medicine.

Almonds:

Almonds are a great source of monounsaturated fats and polyunsaturated fats, which can help lower your cholesterol and keep you fit, and are also low in calories compared to other types of nuts (only 163 calories for 23 almonds) in addition to containing high levels of fiber and vitamin E According to a study by the International Obesity Journal, people who added an almond serving daily to their low-calorie diet lost more weight than those who followed the same diet but ate a snack full of carbohydrates like biscuits instead of l G. Best natural foods for weight loss

To gain the benefits of almonds, SAS recommends adding it to low-fat protein foods such as salmon, or mixing it with salads or cooked vegetables. You can also whisk it with a smoothie drink or use almond butter as a basic ingredient for an appetizing sauce flavored with garlic and ginger.

Apples:

Apples contain pectin, which naturally slows down the digestion and stimulates the feeling of satiety. Studies have shown that apples will act as a natural suppressant for appetite, if you eat an apple with your meal (unlike apple juice or apple sauce), which helps you eat a small total number of calories Without feeling deprived, Sass loves to add slices of apples to the power of cabbage and frying pans, or to mix them with a burger filling to add a moist taste.

Apples are also a good source of vitamin C, antioxidants and fiber, but be sure not to peel the apple because its peel contains most of the nutritional values ​​in the fruit.

Artichoke (artichoke):

artichoke | meaning of artichoke in Longman Dictionary of ...

Sass says: Artichokes are considered one of the best foods that make you feel full. They are truly one of the highest vegetables in fiber. The boiled artichoke contains an enormous amount of fiber estimated at 10.3 grams. This is equivalent to more than half of the recommended daily amount for women, and to curb your appetite. Before the meal, SAS recommends that you enjoy these vegetables as a starter for dinner, you can try them with refreshing salads with green soy and asparagus, or make your own home-made sauce made from artichokes, tomatoes, olives and red onions. Where Is The HEART Located

Avocado:

Is there something avocado can’t do? This extraordinary fruit (abundant in monounsaturated fats, potassium, magnesium, folate and Vitamin E and C) is associated with improved vision and heart health and reduces the risk of certain types of cancer, and this fruit is also important to maintain your fitness, according to one of the studies that showed that people who take avocados regularly They have a lower weight and a brighter waist than those who do not, and there is another study that showed that women who eat half of the avocado on food have subsequently experienced a decrease in their cravings throughout the day.

There are limitless ways to enjoy this fruit, you can not resist the whole wheat duo with mashed avocado, lemon juice and sunflower seeds, and SAS recommends blending avocado as a smoothie with herbs and citrus juice to make it a creamy sauce for vegetables or add an omelette to vegetables.

Bananas:

Although it is known to contain potassium, bananas are a great source of resistant starch and it is a type of starch that is important for weight loss. , And you don’t need to wait for the banana to ripen completely, bananas have more of this caloric ingredient when it’s still a little green.

We have more reasons to urge you to add bananas to your shopping list: Bananas help to adjust blood pressure, calm digestive disorders, and re-supply the body with lost nutrients after exercise, and it can even help prevent strokes in older women.

Black Beans:

Meat Lite: Black Beans and Rice, My Way Recipe | Serious Eats

Black beans are a member of the family of dry cereals, a group of foods that have been shown to help burn calories and reduce belly fat and suppress appetite. One cup of black beans is enough to get 15 grams of protein without the saturated fat that you usually find in High sources of protein, such as red meat. How To GROW Your Eyelashes Fast

Sass says: Black beans are suitable for both sweet and savory dishes, so you may have tried black bean soup, but you can also try preparing black bean patties or whipping them with sweets or cocktails.

Blueberry:

A cup of blueberry rich in antioxidants contains 80 calories and 4 grams of fiber that help your body feel full for a longer period, and it is also a good source of manganese that speeds up your metabolism and makes you feel energetic and energetic, and here are more reasons to love blueberries: blueberries contain: On a compound that attacks cancer-causing free radicals, and studies have also shown that it helps to treat urinary tract infections, maintains skin radiance and freshness, and relieves the symptoms of aging related to memory loss.

Broccoli:

Broccoli belongs to the carnivorous or cruciferous vegetable family, which is a great source of calcium and other cancer-fighting compounds, and also contains fiber for 30 calories per serving. If the broccoli feels bloated when you eat it, cooking it with steam first will make it easier to digest and will keep its cancer-fighting ingredients that can To lose it if boiled or cooked with a microwave.

Brown rice:

These healthy grains are a great source of phytonutrients, which are associated with their ability to reduce the risk of cancer, diabetes and heart disease, and brown rice is also full of fibers, and contains 1.7 grams of starch-resistant starch, which is rich in low-energy foods (in other words, it makes you feel Satiety for a few calories), and if you have a sense of exploration try adding black rice to your shopping list instead of brown, as it contains more antioxidants compared to blueberries and a much greater percentage of vitamin E compared to brown rice.

Cabbage:

Even though cabbage is rich in antioxidants and vitamin C, it contains a very low percentage of calories (only 22 calories per cup), do not think twice about filling your plate with this leafy vegetable.

You may have heard of the infamous cabbage soup diet, but it is not the only way to eat it, but there are several recipes for preparing cabbage that guarantees eliminating hunger, as it is delicious as an ingredient in many types of salads such as cabbage salad, and adds delicious crunches to stuffing burgers or tacos.

Carrots:

Because carrots contain a high content of water and fiber, it increases your sense of satiety when consumed, and to increase its ability to burn calories. Try grilled carrots. In a study conducted by the University of Arkansas for Research, I found that roasted carrots contain three times the antioxidants that raw carrots contain. Here’s the useful information: Betacarotene in islands helps build a strong immune system, and it also strengthens eyesight.

Cauliflower:

Cauliflower is one of the least vegetables that contain calories (only 25 calories per cup), but it is rich in fiber and useful nutritional values ​​such as potassium and vitamins C, K and B12. Cauliflower also belongs to the cruciferous vegetable family, as its broccoli relative can cause bloating, but cooking it with steam will facilitate its digestion. , Try cooking it with steam and then putting it in the blender to become a texture like mashed potatoes, or try adding it to soup or preparing rice with cauliflower by whisking its white flowers before cooking. Best Weight Loss Diets

Chia Seeds:

Chia Seeds: How to Eat Them - Bon Appétit | Bon Appétit

Small chia seeds with great effect are a great source of basic nutritional values ​​such as omega-3, calcium, potassium and magnesium acids, and they contain a large amount of fiber and at the rate of four grams per spoon, so you will eliminate hunger once you add it to your favorite healthy food, these versatile seeds can be added to coffee Or mix it with the smoothie syrup or oatmeal, and also used to thicken the texture of some sweets, and you can even whisk it with citrus vinegar made on the hand, so SAS says: Because it turns into a gelatinous texture when absorbing water, it makes you feel more full.

Chili Pepper:

The effect of hot peppers on the metabolism process is clear and tangible, as it contains a compound called capsaicin that increases your body’s ability to burn fat (at an additional 90 calories after a meal) and is also a good source of vitamin C.

"Hot peppers can be added to many dishes, such as omelets or frying pans, to salads, or sprinkled on tahini and sauces," says Sass. "You can also mix a little hot pepper with dark chocolate liquid to decorate fruits with them."

Coconut Oil:

Cracking the coconut oil craze - Harvard Health Blog - Harvard ...

I pay special attention to what we will say about the importance of coconut oil: coconut oil can substitute butter and olive oil in all recipes from pastries to flavored salads, and can even replace milk in coffee. Fass is a fan of this heart-friendly oil that can be whipped with a smoothie drink It can also be included in sauces served alongside grilled vegetables and fish, and it can also be substituted as an alternative to olive oil in soups and cabbage salads (and you should add it to your beauty care routine, and make it a wonderful natural moisturizer for both skin and hair).

Fortunately, the famous coconut oil keeps you fit, because it is an abundant source of healthy fats, saturates you quickly and causes you to consume a small total number of calories. It also contains triple-medium triglycerides that are easy to digest and are quickly converted into energy.