Sustainable weight loss not only depends on cutting calories but also comes from choosing foods that help boost metabolism, control cravings and support effective fat burning.
1. Fish and seafood
Fish and seafood are great choices for weight loss thanks to their high protein content, healthy fats and low calories. Studies show that regular consumption like fish and seafood can reduce energy intake by 4-9%, helping to prevent energy imbalances and fight obesity.
2. Lean meat
Meats such as chicken breast, turkey, lean beef and pork provide a lot of protein, low in fat. They help maintain muscle mass, increase metabolism and prolong feelings of fullness, thereby supporting fat reduction, especially belly fat. A study published in the National Library of Medicine emphasizes that adding lean beef and pork to the diet can improve cardiovascular and metabolic health, while supporting maintaining and losing weight. In addition, lean proteins such as chicken and turkey are not only low in calories but also help reduce belly fat, becoming a great choice for those who want to reduce belly fat.
3. Low-fat milk
Milk and low-fat dairy products are rich in protein and calcium, helping to control weight, limit fat accumulation and support bone health. When used reasonably, this group of foods helps reduce calorie intake while still ensuring nutrition. At the same time, low-fat milk is also consistent with nutritional recommendations on reducing calories and saturated fat, contributing to improving overall health.
4. cruciferous vegetables
Broccoli, cauliflower, kale... are high in fiber, water and low in calories. These vegetables help create a feeling of fullness, support digestion and promote a healthy gut microbiome, thereby contributing to effective weight control.
