Avocado
Avocado contains about 15g of monounsaturated fat per 100g, mainly oleic acid, a fat that has been shown to improve insulin sensitivity and increase satiety after meals.
People who ate 1 avocado a day for 12 weeks significantly reduced visceral fat without overall weight gain, thanks to the effect of regulating hunger hormone (ghrelin).
Eating avocado with oatmeal or green salad in the morning will increase weight loss.
Whole olive oil
Olive oil is a major component of the Mediterranean diet, which is known for its weight loss and prevention effects on cardiovascular disease. extra virgin olive oil is rich in MUFA and polyphenols, which help reduce inflammation and stimulate fat oxidation.
People who follow a diet with more extra virgin olive oil will lose weight and maintain a stable weight for longer than those with limited fat.
Use 1-2 teaspoons of olive oil to mix the salad or drizzle on the steamed dish.
Nuts ( dog breed, almonds, cashews)
Seeds contain polyunsaturated fats (PUFA), especially omega-3 and omega-3, which help increase satiety and reduce total energy intake during the day. Seeds are also rich in plant protein and fiber to aid digestion.
People who eat 30g of nuts per day have a 23% lower risk of obesity than those who do not eat, although the total energy from nuts is quite high.
Eat a small handful (20-30g) of unsalted roasted beans in the mid-morning or late afternoon.
Fatty fish (almon, mackerel, sardines)
Fatty fish contains omega-3 EPA and DHA, PUFA that reduce insulin resistance, increase fat burning in muscles and regulate the hormone no leptin.
Supplementing 3 fatty fish meals per week helps reduce body fat and significantly improve BMI, especially in people with pre-diabetes.
Steep or grill salmon with vegetables, avoid frying too much fat.
Flaxseeds
Flaxseeds contain alpha-linolenic acid (ALA), a form of plant omega-3, along with lignans and soluble fiber mucilage, which help control blood sugar and reduce fat storage in the abdomen.
Supplementing 1 tablespoon of flaxseed per day helps lose an average weight of 1.2kg for 3 months without having to follow a strict diet.
Add the mashed flaxseeds to smoothies, yogurt or oatmeal congee.
