1五减肥-Friendly Foods to Add to Your Diet

There are certain foods from all food groups — fruits, vegetables, lean proteins, whole grains, dairy — that have been studied extensively for their role in weight loss. Here are the ones to prioritize when your goal is dropping pounds.

这第一个是位上被称为一个舒展的“食物”，但它是你的基础。水是几个不同的原因很重要。通过多喝水，你可能切割出可能已经加入糖等饮料（读：卡路里）。此外，脱水可以使你的饥饿干渴迷惑的感觉，这可能会让你吃得更多。

According to an April 2018 study published in the国际肥胖杂志，谁取代水在饮食饮料的减肥者减掉的体重更多，而且他们的身体质量指数（BMI）下降超过那些谁继续喝减肥饮料。因此，请在你的减肥计划，水您所选择的饮料。

绿党 - 菠菜，羽衣甘蓝，生菜，甜菜等 - 是有两个原因的减肥食品友好：他们具有较高的水含量和低热量。这意味着他们将填补你没有（直译）称量你失望。

在2017年4月的研究中美国临床营养学杂志发现，只是热量的12％下降导致体重显著下跌，腰围和体内脂肪。因此，即使seemingly small swaps- 像沙拉来代替炸薯条 - 可以帮助你减肥和保持它关闭。

你可能已经听说橄榄油是对心脏有好处，但它可能是你的腰围好了。据发表在了2018年10月的研究European Journal of Nutrition，study subjects who were given olive oil over soybean oil lost more weight over nine weeks.

研究人员并没有完全的原因清楚，特别是因为有油之间无热量差异，但它可能有一些做的抗炎性质of olive oil (inflammation and obesity are often present together).

通过对其他油或黄油代替橄榄油，而不是在你的饮食中增加总量保持在检查热量。

It may be a "fatty" fish (meaning it's a good source of omega-3 fatty acids), but don't let that fool you —salmonis a boon for weight loss.

A 3盎司片熟鲑鱼的包近22克蛋白质，每USDA，which helps you feel full longer without the added saturated fat from proteins like red meat.

另外，根据2018年8月刊登以评论在营养生物化学的，omega-3s may not help you lose weight, but they can help you maintain the weight you've lost, making them a must-have in any diet.

鹰嘴豆或鹰嘴豆，是一种多用途的豆用于豆沙和沙拉和烤甚至吃零食。像其他豆类，鹰嘴豆是减肥友好的食物，因为它们是充满纤维 - 一种营养我们大多数人没有得到足够的。事实上，鹰嘴豆半杯将会给你04克纤维。

那么，如何纤维有助于减肥？它有助于填补你，让你充分。它也不会被人体消化，因此，虽然它填补你，也去的权利，通过你 - 作为奖金，大干快上的出路摆脱一些膳食胆固醇。

事实上，一项研究发表2015年2月在Annals of Internal Medicine发现根本目的吃30克纤维的每一天可以帮助你减肥同样有效更复杂的饮食。

This one may seem a little opposite of conventional dietary advice you've been given, but opting for full-fat yogurt over fat-free yogurt may actually help you lose more weight, according to哈佛健康出版。

其原因可能是选择全脂帮助你感到更满意，这意味着你很可能会停止进食更快，而不是吃多少。加入新鲜水果或坚果酸奶的UPS纤维的摄入量，这将真正让你充满了一会儿。

燕麦一直被视为减肥的友好食品。燕麦含有特种纤维所谓的β-葡聚糖。高的食物中的β-葡聚糖，如燕麦，可携带FDA健康声明，他们支持有利于心脏健康的饮食和降低心脏疾病的风险。

这如何帮助减肥？这种类型的纤维通过你的身体，这有助于保持你充满增加它需要的食物要移动时有助于控制血糖。事实上，根据2013年3月发表的研究中植物性食物为人类营养，燕麦有助于降低体重科目消耗燕麦谷物12周。

Watermelon is a perfect summer snack for your weight-loss goals because it's 90 percent water.西瓜两杯is less than 100 calories and will help keep you hydrated — and feeling full.

根据发表在2019年3月的研究营养成分，研究对象被给予两种西瓜或低脂的曲奇饼相同数量的卡路里。西瓜小组减掉的体重更多，它有着比饼干组更大的丰满的反应，证明品质是一样的量很重要，当涉及到的热量。

If you're trying to lose weight, you're probably cutting out some foods that have a tendency to make you overeat, like bread and pasta. You never want to cut out complete food groups, though, because grains are a source of B vitamins and fiber. This is where other whole grains come in, like farro and藜麦。

One serving of farro is one-quarter cup of dry farro and it gives you 7 grams each of fiber and protein — not too shabby. That fiber and protein are going to keep you full long after you eat. Pair this with roasted vegetables and grilled chicken breast and you have a hearty and complete meal.

黑莓have a whopping8克纤维的每杯,这很重要。黑莓are high in phytochemicals, too, which are being studied for their effects on weight loss, according to October 2016 research published in营养成分。

水果往往冷落在减肥的世界，因为他们简单的糖(read: carbs), but researchers — including those in the营养成分上述研究 - 发现，水果的摄入量实际上是成反比的重量。这意味着，多吃水果不会让你发胖，但是实际上可以帮助你减肥。

坚果一般是脂肪，这意味着他们是高热量高，所以它怎么能是坚果减肥友好的食物吗？

那么，像坚果杏仁也有蛋白质，纤维和抗氧化剂，所以代替不健康的零食的有他们的少数（认为：芯片）是一个不错的选择减肥。根据2014年7月发表的评论中美国临床营养学杂志，when nuts were included in a diet, there was lower risk of weight gain. Keep yourservings to a handful，though.

Snacking when you're losing weight is a good way to quash hunger between meals, but you'll want to choose the right one. When you air-pop your own popcorn, you control how many calories you get. If you're craving a crunch, three cups of空气爆米花is less than 100 calories and serves up almost 4 grams of fiber.

所有这些纤维意味着你可能会觉得吃爆米花后更饱满。根据发表在2012年九月的研究Nutrition Journal，popcorn was found to be more satisfying than potato chips and study participants ate less at their next meal.

发酵食品是一个热门话题，并在杂货店受欢迎的项目。他们提供了一个probiotic benefitbecause of the bacteria they produce. Introducing more bacteria into the gut is a way to keep your body healthy. A decrease in gut diversity if often found in those who are obese, according to February 2019 research published in营养成分。

There isn't conclusive evidence to support the use of probiotic foods for weight loss specifically, but restoring gut diversity with foods likesauerkraut，红茶菌和泡菜不能伤害。

While eggs are typically considered a breakfast food, they have a place at all hours of the day when it comes to weight loss because they're high in protein and relatively low in calories. If you'd like to stick with breakfast, though, research has your back.

根据2013年6月出版的研究中European Journal of Nutrition当被提供了三种不同的早餐选择（吐司鸡蛋，牛奶和面包，或橙汁一个羊角面包玉米片），谁吃鸡蛋的人有饱腹感的更大的感情，吃午餐和晚餐的热量少。如果你想减少卡路里来减肥的大。

The low-carb darling of the dieting world isn't just the king of keto, but might also help you keep your calories low by losing weight with a healthy diet that includes all foods. One菜花杯has only 27 calories and 2 grams of fiber.

什么是更令人印象深刻的是，根据在2015年9月分析PLOS Medicine时，增加十字花科蔬菜 - 包括花椰菜，西兰花和卷心菜 - 用在重量的降低相关联。研究者认为在重量上这些蔬菜对血糖生成指数表是低纤维的减少（的食品如何快速提高你的血糖测量）和高。

You obviously can't eat all of these foods every day. But fitting in some of these weight loss-friendly foods is a great place to start. For example, your day might look like this:

• 早餐：咸味燕麦片配上一个煎鸡蛋and 1 cup blackberries
• Snack 1:杏仁一把
• 午餐：Pistachio and Chickpea Crunch Salad
• Snack 2:Air-popped popcorn with olive oil and herbs
• Dinner:Farro的炭化了的蔬菜与烤鲑鱼淋上

如果你不知道从哪里开始或担心可能会影响你的能力来减肥医疗条件，必须与你的初级卫生保健提供者交谈，并得到一个转诊到注册营养师谁可以帮助评估你目前的饮食和集您的成功。