What are nutrient-dense food sources that help you lose weight? – VnExpress International

Response:

The basic principle in losing weight is to have a healthy lifestyle, reduce calorie intake and exercise frequently. However, to avoid harm to health, it is still necessary to provide the body with all mandatory food groups.

Below are food sources that those who want to lose weight should include in their diet plans, as they are rich in nutrients and help improve overall health.

the vegetables

This food source is rich in water and fiber, which makes you feel less hungry and gets enough vitamins.

Vegetables belonging to the spinach family, including cauliflower, broccoli, and cabbage, are some of the types that provide the most fiber and the fewest calories, making them a great option for those trying to lose weight.

Vegetables are rich in water and fiber, which makes people feel less hungry and get enough vitamins. Photo illustration by Freepik

Whole grains

It provides a lot of fiber and a small amount of fat. Oats, brown rice and quinoa are among the healthiest grains.

Beans

Certain types of beans, such as black turtle beans and green beans, are rich in protein, fiber, and resistant starch, which significantly contribute to weight control. They also contain a good amount of resistant starch, which also helps in weight loss.

potato

This is another food source with a lot of resistant carbohydrates. Also, a large amount of vitamin C can be found in peeled boiled potatoes.

Avocado

Avocados are rich in healthy fats, water, potassium, and fiber, and they help improve the absorption of fat-soluble vitamins, including vitamins A, D, E, and K.

However, avocados are high in calories, so you need to calculate how much you eat to avoid weight gain.

nuts

It is another food source rich in unsaturated fats, protein, fiber and other nutrients that are beneficial for the cardiovascular system. It improves the speed of the metabolic process and also helps you to be fit.

However, like avocados, certain types of nuts contain high amounts of calories and fat, so they shouldn’t be consumed in excess.

Nuts are rich in unsaturated fats, protein, fiber and other nutrients that are beneficial for the cardiovascular system. Photo illustration by Freepik

Fish

Consuming fish provides the body with high amounts of protein and healthy fats that help control appetite and maintain a healthy weight.

Fish is also rich in other nutrients that benefit the cardiovascular system, brain, thyroid function, and metabolic processes.

Lean meat

Chicken fillet and other types of lean meat contain less protein, iron and saturated fat than other types of meat, so they can help control weight and improve the performance of the cardiovascular system.

egg

Eggs are rich in protein and healthy fats. The protein in egg whites is not only fat-free, but also easily absorbed. Eating eggs and fiber-rich foods for breakfast not only provides enough nutrients for the entire day, but also makes you feel fuller for longer.

Greek yogurt

Greek yogurt because it is rich in protein and good bacteria, especially those without sugar and fat. Helps in effective weight control.

Cheese

Another protein-rich food source, cheese helps build and maintain muscles as well as strengthen bone structure.

Dr. Nguyen Anh Duy Tung

Nutrihome nutrition clinic system