9 foods rich in protein and fiber for effective weight loss-Beauty

Choosing foods rich in lean protein and foods rich in fiber in your daily diet will help you lose weight effectively. Because these foods help increase the feeling of fullness and have the ability to fight the accumulation of fat in the abdomen.

Content 1. Green beans, a protein-rich food for healthy weight loss2. Pumpkin 3. Salmon 4. Oats 5. Walnuts 6. Raspberries 7. Eggs8. Lentils 9. Dark green leafy vegetables

While fiber and protein are two components of a healthy diet, there isn’t a single ingredient or drink that can magically lose weight. You will lose weight and reduce body fat naturally by adopting a healthy diet, along with appropriate exercise. Refer to protein-rich foods that can support your healthy weight loss process.

1. Green beans, a protein-rich food for healthy weight loss

It’s a nutritious, plant-based source of fiber and protein, both of which are effective in weight loss efforts. Chickpeas are also high in folate, iron, immune-boosting antioxidants, and anti-flatulence minerals. They are a rich source of complex carbohydrates, which can help provide sustained energy throughout the day.

According to nutrition experts, green beans are one of the good sources of plant-based protein for humans with about 20-24% of the composition being protein. The amount of glucose in green beans accounts for about 50-60%. Although high in protein and glucid, the energy provided by mung beans is much lower than that of other grains, so it is an option for obese or diabetic patients to control weight.

In particular, green beans also help provide soluble fiber useful for health, eliminating excess fat from the body. As a result, eating green beans will reduce cravings and prevent excess fat from accumulating in the body.

Chickpeas are an easy and healthy food to prepare. You can boil green bean juice, cook porridge, soup, cook soup with pumpkin or make green bean milk with pandan leaves to help increase the feeling of fullness for a long time, the body has less appetite to help lose weight effectively.

Eating green beans creates a feeling of fullness for a long time, less appetite.

2. Pumpkin

Containing more fiber than quinoa seeds and more potassium than bananas, pumpkin puree is one of the best foods for weight loss plans. This antioxidant-rich food choice is naturally low in calories. One cup of pumpkin puree has only about 80 calories but is packed with vitamins and minerals. Pumpkin is high in beta-carotene, a carotenoid that the body uses to make vitamin A.

Pumpkin puree works well in smoothies, soups, oatmeal, yogurt, and pancake batter. Or you can mix pumpkin puree into unsweetened Greek yogurt with cinnamon and chopped pears for a nutritious dessert.

With about 7g of protein per snack serving, pumpkin seeds are a great addition to most diets.

3. Salmon

This protein-rich food is an ideal meal choice because it is high in polyunsaturated fatty acids called omega-3 fatty acids. Omega-3s are essential because the body cannot produce them and need to get them regularly from the diet. These nutritious fatty acids can contribute to a healthy heart as well as benefit cholesterol, triglycerides, inflammation, and even blood clotting. Plus, when combined with a calorie-controlled diet, incorporating seafood like salmon can increase weight loss.

When cooking, you can choose to grill or fry the salmon in an air fryer because that way you won’t need to use a lot of oil. Combine when cooking salmon with spices such as basil, coriander, rosemary, mint, red pepper…

Canned salmon can also be a great option as an ingredient for a lunch salad. Remember to only choose lower-sodium varieties when possible.

4. Oats

As part of a balanced diet, oatmeal can help with weight loss. The fiber and protein content in oats can enhance satiety and help keep you feeling full for longer. ½ cup of uncooked oats has at least 4g of fiber and only 150 calories, and it expands when cooked to make one cup of finished oats. People who eat oatmeal actually tend to be healthier and have a lower body weight than people who don’t eat oatmeal.

The soluble fiber in oats not only helps lower LDL cholesterol, but weight loss can also lower LDL cholesterol.

More than just oats for breakfast, they can be ground into oatmeal for baking and even turned into a bowl of savory oats for lunch or dinner. Or add oats to smoothies or yogurt for an extra source of fiber to keep you fuller longer.

5. Walnuts

Walnuts are low in calories and rich in fiber.

Walnuts are rich in monounsaturated fats and are an extremely heart-healthy snack compared to processed foods like chips or cookies. A 28.3g cup of walnuts contains less than 200 calories and provides 4g of protein and 2g of fiber.

Walnuts also provide twice the amount of antioxidant polyphenols than many other nuts like peanuts. The walnut-rich diet resulted in significant reductions in total LDL cholesterol and triglycerides. They also contain prebiotics, a type of indigestible fiber that fuels probiotics that have been shown to have a positive effect on gut bacteria.

6. Raspberry

All berries are high in polyphenol antioxidants and vitamins. But compared to other berries, up to 8g of fiber in one cup of raspberries makes them the perfect low-calorie yet nutrient-dense food. They make a great addition to a balanced breakfast, whether it’s oatmeal, yogurt or even a smoothie.

7. Eggs

Eggs are a low-calorie food and rich in other nutrients in the diet that can help with weight loss over time. A high-protein breakfast, consisting of an omelet and beef stir-fry, can keep you feeling full throughout the day. But just a hard-boiled egg in a salad for lunch can keep you full until dinner.

Egg yolks are extremely nutrient-dense and contain healthy fats, which help keep you feeling fuller for longer during your weight loss journey. Eggs are also packed with special nutrients like choline and vitamin D. Plus, a whole egg contains only about 70-80 calories, so it’s a low-calorie option.

Dr. Doctor Truong Hong Son, Director of the Vietnam Institute of Applied Medicine said: For people who want to lose weight, can eat breakfast every day with eggs, calories are still important when you are trying to lose weight.

Eating eggs for breakfast helps to reduce about 270-470 calories consumed during lunch and dinner. Eggs have a satiety index 50% higher than white bread or breakfast cereals.

Eggs can be made into a variety of dishes like egg sandwiches, or simply boiled to enjoy as a snack or chopped into salads for a protein boost.

Eggs are a low-calorie food and rich in other nutrients in the diet that can help with weight loss.

8. Lentils

Plant-based proteins like lentils can prove to be a great weight loss food because they are also rich in fiber. Adding lentils to a soup or salad makes a meal so much more nutritious. The fiber and resistant starch in lentils can help the body consume fewer calories between meals. Resistant starches are substances that have a starch-like structure but cannot be digested in the small intestine by pancreatic enzymes, instead fermenting in the large intestine and acting as a prebiotic to feed the good bacteria in the gut as the fiber ferments. .

With around 120 calories per half cup and an impressive 8g of fiber, lentils are one of those high fiber foods that are great for weight loss and an overall healthy diet. Lentils are also low in sodium and saturated fat, making them a heart-healthy choice as well.

This gluten-free lentil is rich in fiber and a complete source of protein. It’s also one of the few complete plant-based sources of complete protein.

9. Dark green leafy vegetables

Spinach, kale and other dark green leafy vegetables are low in calories and on the glycemic index, making them ideal for maintaining a healthy body weight. More importantly, adding more greens to a balanced diet can increase fiber intake, improve digestive health, and aid in weight management. Plant-based foods rich in nutrients and fiber, like dark green leafy vegetables, help promote feelings of fullness.

Spinach is packed with minerals like potassium, which can help offset the effects of sodium. And kale is virtually fat-free and one cup contains about 30 calories, along with generous amounts of vitamins A, K, C, B6, calcium, potassium, and magnesium, among others.

Whether mixed as a salad or sautéed as a dinner side dish, dark leafy greens are a must-have for those on a weight loss plan. They can be added to smoothies for an extra boost and include both fiber and important vitamins and minerals.

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