15 Best Foods for Weight Loss!

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.

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. Healthy natural foods for weight loss

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. You should Go here: HS code

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)

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

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.

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. Click here Incoterms

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. How To GROW Your Eyelashes Fast

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.

Chia Seeds

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." Best Weight Loss Diets

Coconut Oil

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.

8 Incredibly Heart-Healthy Foods!

Below are the best types of foods that are good for heart health, according to the American Heart Health Organization. These types protect the heart and arteries, so try to include them in your daily diet.

Tofu

It is a plant source rich in protein and also contains many plant elements necessary for heart health, such as calcium, magnesium, folic acid, potassium and niacin

Tuna is an easy-to-prepare food that can be added to a lot of dishes. It can also be consumed by sandwiches with tomatoes and lettuce, and can be added to pasta and pasta instead of meat. Benefits of organic food for the body

Brown Rice

In addition to its delicious taste, brown rice is a heart-friendly food, rich in B vitamins, fiber, niacin and magnesium.

Rice is considered one of the multiple choices in cooking, as you can eat it with vegetables, add it to soups, or eat it with tofu.

Soy Milk

Soy milk contains isoflavones (flavonoids), B vitamins, niacin, calcium, magnesium, potassium, and phytestrogens. It is worth noting here that the protein found in soy milk differs from the protein found in animal-based milk. Soy milk helps reduce bad cholesterol levels and has many benefits for the heart and blood vessels.

It can add soy milk to breakfast, or mix with drinks, or replace it with milk from an animal source.

Berries

Berries are very beneficial foods for the general health of the body in general and the heart in particular. It is very rich in very beneficial elements such as calcium, folic acid, vitamin C, carotene, anthocyanins and ellagic acid.

Raspberry kernels form an integrated food meal on their own, and you can add it to breakfast cereals or pies, or add it to juices, or with low-fat milk or with the authorities.

Carrots

Sources rich in alpha carotene, carotene, hand and fiber. Carrot is one of the light snacks that you can add to many meals, such as salads, soups, sauce, cakes and pies. Where Is The HEART Located

Spinach

It is a rich source of nutrients necessary for a healthy heart, as it contains beta-carotene, vitamin C-E, potassium, folic acid, calcium and fiber. Spinach can be added to salads and can be used in sandwiches, juices, pizza or omelette.  How To GROW Your Eyelashes Fast

Broccoli

Among the plants that are considered a reservoir of healthy nutrients, it is rich in beta-carotene (carotide), vitamin C-E, potassium, folic acid, calcium and fiber.

Broccoli has a very delicious taste, and you can add it to soups, salads, and fish dishes.

Sweet Potato

It is considered one of the rich sources of vitamin A-C-E, potassium, folic acid, calcium and fiber. Sweet potatoes differ from the regular potatoes that we use for cooking, as regular potatoes are healthy and contain a lot of high nutritional value, but not to the degree of sweet potatoes. Best Weight Loss Diets

You can eat sweet potatoes alone as a snack and useful, or you can add them to salads and some soups.

The 4+ Best Foods To Eat Before Bed!

Deep sleep is very important to maintain general health, as it reduces the increase of some chronic diseases and maintains the health of the brain and digestive system and enhances the immune system.

List some of the foods you can eat before bed to improve it:

1- Fatty Fish:

Like salmon, tuna, trout and mackerel, they are extremely healthy. What makes it unique is its exceptional vitamin D content as 100 grams of salmon contain 525 to 990 IU of vitamin D, more than 50% of your daily need. In addition, fatty fish contain omega-3 amino acids, especially EPA and DHA, both of which are known to reduce inflammation and omega-3 amino acids protect against heart disease and enhance brain health.

The amino acid complex, omega-3 and vitamin D, may increase the chance of promoting sleep. Both increase the production of seroconin and chemicals in the brain that improve sleep. In one study, it was found that people who eat 300 grams of Atlantic salmon three times a week for six months have sleep faster about 10 minutes than people who eat chicken, beef or pork. Thanks to the vitamin D contained in salmon, which is a fish that has a high content of it. Eating some types of fish before bed may help them sleep faster and deeper, but that needs more research to give a definite result on the ability of fish to promote sleep. Healthy natural foods for weight loss

Summary: Fatty fish is a great source of Vitamin D and omega-3 amino acids as they both have properties that may help improve sleep.

2- Walnut:

It is known nuts and is rich in nutrients and provides more than 19 vitamins and minerals in addition to two grams of fiber in one ounce. Walnuts are especially rich in magnesium, phosphorous, copper and manganese, in addition to being a great source of healthy fats, including omega-3 fatty acids and linoleic acid. They also contain 4 grams of protein in one ounce, which helps reduce appetite. Walnut also promotes heart health and more than that, walnut promotes sleep because it is one of the best sources of melatonin, the sleep-regulating hormone.

Also, the fatty acids contained in nuts help to promote sleep, as it contains ALA, the omega-3 fatty acid, which is converted into DHA, which increases the production of serotonin, a chemical from the brain that promotes sleep. Unfortunately, there is little evidence to say that nuts improve sleep and in fact there are no studies that specifically focus on the role of nuts in promoting sleep. Regardless, if you have trouble sleeping, eating a little nuts before bed may help. Where Is The HEART Located

Summary: Walnuts have some properties that may promote sleep because they contain melatonin and healthy fats.

3- Passionflower Tea:

It is a well-known herbal tea that has been used for many years to treat a number of health ailments. It is a rich source of flavonoids, which are known to reduce inflammation, enhance immune health and reduce the risk of heart disease. In addition to its ability to reduce anxiety. This is because it contains apigenin and is an antioxidant that produces a sedative effect by binding to specific receptors in the brain. There is also some evidence that drinking passionflower tea increases the production of GABA, a chemical in the brain that works to suppress other chemicals in the brain that stimulate stress, such as glutamate.

One of the characteristics of Passiflora tea is to promote drowsiness, so it is beneficial to drink it before bed. In a seven-day study, 41 adults drank a cup of passionflower tea before bed. They rated their sleep quality better after drinking tea compared to the previous. Passionflower tea needs more research to confirm its ability to promote sleep, but it is definitely worth a try if you want to improve the quality of your sleep. How To GROW Your Eyelashes Fast

Summary: Passionflower Tea affects sleep due to its anti-oxidant apigenin content as well as its ability to increase GABA production.

4- White rice:

It is widely used in many countries. The main difference between white and brown rice is that white rice has been removed from its bran and pulp, which reduces fiber, nutrients and antioxidants. However, white rice still contains a good amount of vitamins and minerals. As 100 grams of white rice contains 14% of your daily need of folic acid, 11% of thiamine, and 24% of manganese.

It also contains a high percentage of carbohydrates (28 grams in 100 grams). These carbohydrates and the lack of fiber contribute to the high blood sugar index, which is a measure of how fast food increases blood sugar. Eating foods that increase the glycemic index such as white rice a few hours before sleep helps improve sleep quality, most likely because carbohydrates contain the amino acid tryptophan that stimulates sleep. Not only does tryptophan stimulate drowsiness, but it also helps increase serotonin levels in the brain, which is important for regulating sleep.

In one study, sleep habits of 1,848 people were compared based on eating white rice, bread or pasta. So sleep was better for rice eaters for a longer period. It is also mentioned that white rice may be more effective at improving sleep if consumed at least 1 hour before bed. Although white rice may help sleep, it is best consumed in moderation because of its lack of fiber and nutrients. Best Weight Loss Diets

Summary: It may be beneficial to eat white rice before bed because of the high blood glucose index and its tryptophan content. Both are sleep-enhancing properties.

Other Foods that may promote sleep:

There are many foods that improve sleep, but their effects on sleep are not specifically studied.

The Milk:

Another known source of tryptophan, it has been shown that milk improves sleep in the elderly. And specials when taking escort Melatonin in addition to exercising.

The Banana:

Contains tryptophan and is a good source of magnesium. All this helps you sleep a good night.

Oats:

Similar to rice, oatmeal contains a high percentage of carbohydrates, which stimulates drowsiness when eating before bed, in addition to oats a known source of melatonin.

Quraish cheese:

Contains a large amount of casein and is a milk protein well known for repairing muscles very quickly and helps in growth when consumed before bed.

Lettuce:

It is the source of lactocarium, which is a fluid that is believed to have calming properties that affect sleep.

Summary: Many foods have known properties to improve sleep, but their role is limited and not supported by scientific evidence.

Conclusion:

Getting enough sleep is very important to health. Fortunately, many foods may help with this thanks to their content of sleep hormones and the regulation of chemicals in the brain, including melatonin and serotonin.

In addition, some foods contain high amounts of antioxidants and specific food items such as magnesium, which are known to enhance sleep by helping you sleep faster or stay asleep longer.

 To reap the benefits of sleep-promoting foods, it is best to consume them 2-3 hours before bed. This is because eating right before bed may cause digestive problems, such as acid reflux.

In general, more research is necessary to extract the specific role that foods play in promoting sleep, but their known effects are very promising.

12 Reasons To Become Vegetarian!

Here we follow the reasons for some people becoming vegetarian:

#1 - The risk of foodborne illness will be reduced:

The CDC states that diseases that are transmitted and carried by foods of all kinds cause 76 million illnesses per year and this leads to 325,000 cases requiring hospitalization and 5,000 deaths in the United States; and according to data from the US Food and Drug Administration (FDA) contribute rich foods With protein such as meat, poultry, fish and seafood, it is frequently involved in outbreaks of foodborne illness.

#2 - It will relieve menopausal symptoms:

Many foods contain nutrients beneficial to women in the menopause period and the period leading up to this stage, as some foods are rich in phytoestrogens, which are phytochemicals that mimic the action of estrogen. In your diet to ensure you pass and skip menopause more comfortably.

Soybeans are the most abundant natural source of phytoestrogens, and we can also find these compounds in hundreds of other foods such as apples, beets, cherries, dates, garlic, olives, peaches, raspberries, squash, and potatoes.

Eating a low-fat, high-fiber vegetable diet can help avoid excess weight because menopause is also related to being overweight and slow-acting food. Best natural foods for weight loss

#3 - You will have more energy:

Michael F. says Michael F. Roizen “Doctor of Medicine” in The RealAge Diet: Good Nutrition Provides More Usable Energy - Energy That Helps Us Keep Up With Babies, Carry Out Improvements At Home Or Even For Better Sex More often Having too much fat in the bloodstream means that your arteries will not be opened properly and that your muscles will not get enough oxygen.

#4 - Result? You will feel liberated and taken off:

Balanced vegetarian diets are naturally free of cholesterol-consuming animal products that block arteries that actually slow us down and keep us pressing the snooze button in the morning after morning; and because whole grains, legumes, fruits, and vegetables are rich in complex carbohydrates, they provide the body with a lot of stimulating energy.

#5 - Your health will become more regular:

Eating a large amount of vegetables inevitably means consuming more fiber, which leads to the disposal of waste from the body, unlike eating meat that does not contain fiber; there is a significant decrease in cases of constipation, hemorrhoids, and diverticulitis in people who eat less food in the food chain.

#6 - Will help reduce pollution:

Some people turn and become vegetarians after realizing the damage the meat industry is causing to the environment, according to the Environmental Protection Agency. The flow of chemical and animal waste from factory farms is responsible for more than 173,000 miles of polluted rivers and streams.

Surface runoff from agricultural land is one of the greatest threats to water quality today; agricultural activities that cause pollution include confined animal installations, tillage, pesticide spraying, irrigation, fertilizing, and harvesting. Where Is The HEART Located

#7 - You will avoid toxic chemicals:

The Environmental Protection Agency (EPA) estimates that about 95 percent of the pesticide residue found in the typical American diet comes from meat, fish, and dairy products, as fish particularly contain carcinogens (PCBs, DDT) and heavy metals ( mercury, arsenic, lead, cadmium) that cannot be disposed of by cooking or freezing.

Meat and dairy products can also contain steroids and hormones, so be sure to read labels on the dairy products you buy.

#8 - Will help reduce famine:

About 70 percent of the grain produced in the United States is devoted to feeding livestock raised for the purpose of meat; the 7 billion livestock in the United States eat five times the amount of grain directly consumed by the American population; David Pimentel says Professor of Ecology at Cornell University: “If people eat all the grain that livestock are currently fed directly to, then the number of people who can be fed is about 800 million.” If the grain is exported, that will boost the US trade balance by $ 80 billion a year. How To GROW Your Eyelashes Fast

#9 - The animals will be saved:

Many vegetarians give up eating meat because of their interest in animals. Ten billion animals are slaughtered for human consumption every year. Unlike old farms where animals roamed freely, most animals today are raised farms in factories that are crammed into cages so that they can barely move and their feeding depends on Diet contaminated with pesticides and antibiotics.

These animals spend their entire lives in boxes or within stables in stalls so small that they cannot even rotate. In reality, these animals have no protection from cruel treatment under the law. Most state laws against cruelty exclude farm animals in particular from basic human protection.

#10 - You will save money:

Americans spend 10 percent on meat than they spend on food. Eating vegetables, grains, and fruits instead of 200 pounds of beef, chicken, and fish that non-vegetarians eat annually will reduce their food bills per person by $4,000 annually.

#11 - Your dinner plate will be full of color:

The disease-fighting phytochemicals give fruits and vegetables their rich and diverse colors and are concentrated in two main categories: Carotenoids and Anthocyanins. Carotenoids give fruits and vegetables yellow and orange color, as in carrots, oranges, sweet potatoes, mangoes, squash, and corn. Green leafy vegetables are rich in carotenoids, but they take a green color from chlorophyll; while fruits and vegetables in red, blue, and violet colors such as peaches, cherries, and red peppers contain anthocyanins.

Color cooking is a good way to ensure that a variety of naturally occurring substances are eaten that enhance immunity and contribute to the prevention of a range of diseases.

#12 - It's so easy:

Finding great-tasting vegan food requires almost no effort these days whether you are strolling through the local supermarket corridors or if you are walking on the street during lunchtime, look no further than the internet when you need inspiring ideas in the kitchen, or use the bookstore Your favorite or your local vegetarian newsletter for great cooking tips and recipes; and if you eat out, which of the specialized restaurants will offer you almost vegan options quickly and quickly? Most informal fast food and fast food restaurants now include healthy and innovative salads, and sandwiches and appetizers are on their menus. Best Weight Loss Diets

Conclusion

So instead of asking yourself why you're a vegetarian, the real question is: Why have you yet to switch to a vegetarian diet?