Dietitians say that eating enough protein can increase satiety and reduce appetite; pictured here is a situational photo. (Picture taken from freepik)
[Health Channel/Comprehensive Report]If you want to lose fat, lose weight, and be healthy, dietitians remind you that you must follow the principle of a balanced diet and eat six types of food. Therefore, the top 3 illustrations of 6 types of low-calorie foods are specially compiled. , for public reference.
Cheng Hanyu, a home care nutritionist from the Taipei Dietitian Association, posted on Facebook “Cheng Hanyu Nutritionist” pointed out that the six categories of food include fruits, whole grains, dairy products, beans, fish, eggs, meat, vegetables, and nuts and seeds.
Please read on…
6 types of low-calorie foods
●Fruits
Star fruit is low in calories, only 27 calories, and is rich in vitamin C, 1.2 times that of lemon, but Cheng Hanyu reminded that star fruit contains a lot of oxalic acid, which is easy to cause acute oxalate nephropathy in patients with chronic kidney disease, and eventually lead to renal failure; The special neurotoxin it contains will affect the GABA system through the blood-brain barrier. Therefore, it is recommended that patients with chronic kidney disease do not consume it. The average person should also avoid taking a large amount on an empty stomach, limited to half to one capsule at a time. There are also red watermelon and cantaloupe with the same heat as star fruit.
● Whole grains
The lowest calorie is jicama with 29 calories, followed by oat milk with 46 calories and American colored potatoes with 57 calories.
Cheng Hanyu explained that whole grains are often referred to as starch, and their main function is to provide calories. Unrefined whole grains contain various vitamins, minerals and dietary fiber. It is recommended that 3 meals should be whole grains as the staple food, or at least 1/3 of them should be unrefined whole grains.
●Dairy
Contains protein and calcium required for muscle gain and fat loss. It is both low-calorie and healthy. Low-fat fresh milk with the lowest calorie is only 45 calories. The body burns calories when digesting and metabolizing protein, and a protein-rich diet can also reduce appetite; getting enough calcium can help suppress appetite, promote fat breakdown in the body, and inhibit fat synthesis.
Cheng Hanyu said that abdominal obesity is also related to insufficient calcium intake. If calcium intake is less than 398 mg per day, the probability of abdominal obesity will increase by 30%. Also low-calorie dairy products are low-fat long-lasting milk and zero-fat Greek yogurt.
●Beans, fish, eggs and meat
Among the bean, fish, eggs and meat, clams have the lowest calorie content, with 21 calories per 100 grams, followed by black ginseng and duck blood, both with 29 calories.
Cheng Hanyu said that the body burns calories when digesting and metabolizing protein. A protein-rich diet can promote metabolism of up to 80-100 calories per day. A sufficient protein diet can also increase satiety and reduce appetite.
●Vegetables
Vegetables are large in size and low in calories, and are rich in water and dietary fiber, which can provide satiety. Studies have also found that viscous fiber is found to be particularly effective in reducing appetite. The lowest calorie is 2 calories of aloe vera, 5 calories of Boston lettuce, and 6 calories of bok choy.
Cheng Hanyu reminded that when eating aloe vera, you should pay attention to the common narrow-leaf aloe vera, which has thick leaves without patterns or white spots. Yes, be sure to peel when eating, otherwise emodin will cause intense diarrhea. Pregnant women and people with deficient constitution are also not recommended to use it, because aloe vera is cold and easy to cause diarrhea. Long-term consumption for more than 2 weeks will cause chronic toxic hepatitis.
● Nut seeds
When most people hear fatty foods, they think that they are high in calories and fat, but in fact, avocados with the lowest calories are only 9 calories per 100 grams, and chia seeds and flax seeds are 43 calories and 48 calories respectively.
Cheng Hanyu said that weight loss should not just look at the eyes. Nut seeds are rich in protein and delicious, and can increase satiety. They are very suitable for snacks. The dietary fiber in them can also help improve digestion and maintain heart health. Weight loss and blood sugar control.
Nutritionists provide the top 3 low-calorie foods in 6 categories. (Provided by Cheng Hanyu)
☆Do not miss health news, follow by likefan page。
☆For more important medical news, please go toFree Health Network。
No need to draw, no need to grab, now use the APP to watch the news to ensure that you will win the lottery every dayClick me to download APP
Follow me to see how the event works
