You don't have to put in extra effort to lose weight, just include these things in your diet...you will get amazing results

To lose weight, not only exercise but good sleep and a nutritious diet are also necessary. Include foods that reduce body fat in your diet daily. Including these 10 things in your diet can help you lose fat in a month and give good results

In today's changing lifestyle, people are very worried about increasing weight. Most people think that weight can be reduced by exercise. But to lose weight, along with exercise, it is also important to have good sleep, reduce stress, and follow a diet rich in nutrients. If you want to lose weight, then include such foods in your diet that help in reducing body fat. Consume them regularly.

According to ISSA and IIN expert Terry Tateosian, eating right makes you feel full and active. It stabilizes your sugar and helps burn body fat. Include protein, fiber, and some healthy fat in every meal to keep you full and maintain energy. According to Tateosian, including these 10 things in your diet can help you lose fat in a month and give good results.

Egg
Eggs are a great source of protein and help reduce body fat. Eating 2-3 eggs in the morning keeps diabetes stable, reduces appetite and burns more calories in protein digestion. The leucine in eggs strengthens muscles and the choline in the yolk helps in liver and fat digestion, so you can lose fat without fatigue.

Leafy Vegetables

Leafy and cruciferous vegetables such as spinach, arugula, broccoli and Brussels sprouts are great for weight loss and health. They are low-calorie, filling foods. They contain potassium, magnesium and fiber, which maintain insulin, muscle and hormonal balance, reducing hunger.

Greek Yogurt

Unsweetened Greek yogurt is great for fat loss and nutrition. One cup contains 15-20 grams of protein, which is slow to digest and keeps you full for a long time, reducing cravings. The probiotics in it are good for the gut, and the calcium helps burn fat. Eat it plain or add it to breakfast or meals by mixing it with berries and cinnamon.

Wild Salmon

Wild salmon, sardines and mackerel are rich in protein and omega-3. They reduce inflammation in the body, increase insulin sensitivity, and help burn fat. The vitamin D and selenium present in them help keep the thyroid and metabolism healthy.

Berries

Blueberries, raspberries, and strawberries are good options when you feel like eating something sweet. They have less sugar, but they also have sweetness and fiber, which keeps insulin in balance. They increase good bacteria in the stomach and reduce fatigue after eating sweets. Eating them mixed in yogurt or a smoothie keeps the stomach full and satisfied for a long time.

Avocado

Avocado is a healthy fruit. Half an avocado contains 7-10 grams of fiber and healthy fats, which keep insulin in balance. The stomach feels full for a long time, and there is less desire to eat more or snack at night. Avocado also helps in absorbing vitamins from leafy vegetables. Eating about ¼ to ½ avocado a day is enough.

Pulses and Beans

Pulses and beans are an easy way to increase protein and maintain health. They contain plant protein, soluble fiber, and resistant starch, which keep you full for a long time and control sugar cravings after meals.

Chia Seeds

Chia seeds are small but have huge benefits. They form a gel in the stomach, slowing down the digestion of carbohydrates, controlling glucose levels, and keeping you full for a longer time. Adding 1-2 tablespoons of chia seeds to yogurt, smoothies, or puddings can make for a low-sugar, healthy breakfast.

Chicken

Breadless chicken or turkey breast helps in reducing body fat. It contains a good amount of protein and leucine, which helps in maintaining muscle during weight loss. Strong muscles keep the metabolism fast. You can cook chicken or turkey in advance, slice it, and add it to a salad, bowl, or protein pasta to fulfill your daily protein requirement.

Green Tea

Green tea or matcha is not only delicious but also helps in weight loss. The catechins (especially EGCG) and a little caffeine present in it help burn fat, especially during workouts. It boosts energy before cardio without sugar. It is considered good to drink 2-3 cups of green tea daily.

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