These 12 main foods not only make you starving, but also allow you to increase muscle and effectively promote weight loss. In addition, it has other attractive effects: strengthen bones, enhance immunity, lower blood pressure, reduce the risk of cancer and heart disease.
As long as your dinner and snacks are paired around these 12 kinds of food, you can easily enjoy the above benefits.
The specific approach is:
1) According to the best calorie budget? With a healthy diet? Choose food from the mint food bank;
2) Make sure that you have two or three of the 12 foods in your dinner. There is at least one in the snack.
3) Diversify your food, each meal contains carbohydrates, fats and proteins;
4) Increase protein intake in snacks.
1, almonds, walnuts, peanuts and other nuts
Tips: Eat together with the skin (eg the red layer outside the peanut kernel); do not exceed the recommended amount for a healthy diet.
Magic: increase muscles, increase satiety
Secret weapon: protein, unsaturated fat, vitamin E, folic acid (peanuts are rich in folic acid), fiber, magnesium, phosphorus
Confrontation: obesity, heart disease, muscle loss, cancer
Partners: Pumpkin Seeds, Sunflower Seeds, Avocados
Counterfeiters: Pickled or smoked nuts (high levels of sodium can cause pressure on blood pressure).
Perhaps from the calorie table, you will find that the nut calories are not low, and since then it has been listed as a guy who refuses to come during weight loss. In fact, you do not fully understand this good partner in weight loss. The monounsaturated fatty acid contained in the nut is a very friendly fatty acid to the human body. At the same time, it can make you no longer feel hungry. The high protein in nuts, which is one of the main sources of protein, can delay the time you feel hungry. And high quality fiber will increase your fullness.
In addition, nuts can also provide vitamin E, it can keep young, delicate skin, especially for women. In addition, it is also rich in trace elements such as magnesium and phosphorus.
Therefore, bravely let them always accompany you, use it as a substitute for cookies or popcorn in snacks, and include it in the list of foods that encourage eating.
2, beans
Tips: Including soybeans, red beans, kidney beans, green beans, chickpeas, lima beans, etc.
Magic: increase muscles, help burn fat, regulate digestion
Secret weapons: fiber, folic acid, protein, unsaturated fatty acids (soy, etc.), iron, calcium (soy, etc.), magnesium
Confrontation: obesity, colon cancer, heart disease, high blood pressure
Partners: lentils, peas, beans, unsweetened bean paste
Counterfeiters: fried beans (containing high saturated fat); baked beans (high sugar).
When you understand the benefits of beans, you can't reject it: it's packed with protein, but it contains only a small amount of fat and is rich in fiber and trace elements. Vegetarians treat it as a substitute for meat, and better than meat, it contains less fat (of course, plant proteins can not completely replace animal protein). As one of the 12 magical foods recommended by Mint, all you have to do is not to ignore it and replace it with a portion of the meat. In the week you will find that a lot of saturated fat is cut off and replaced with a high amount of fiber .
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