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10 healthy foods to fight fat

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The fiber in oats helps slow digestion, increase satiety, and suppress appetite.

Photo: Daria Shevtsova / Pexels

Foods that help you lose fat are not only those that have a greater impact on your metabolism and burn fat, but also those that increase satiety and control appetite.

We present 10 healthy foods that you can integrate into a balanced diet and promote fat loss.

Oats

Oatmeal is rich in fiber and plant chemicals that fight chronic inflammation. Its main fiber is beta-glucan helps slow digestion, increase satiety and suppress appetite. This fiber can also help flush cholesterol-rich bile acids from your body, as the Harvard School of Public Health explains.

Avoid oatmeal flavored and with added sugars.

Beans, lentils and chick peas

lentil soup
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Legumes are a source of protein and fiber. They also provide folate or folic acid, iron, zinc and antioxidants.

Why integrate them into your diet? They are nutritious, cholesterol free, low glycemic index, low fat, gluten free (in case you are allergic). They help you control hunger, you will feel full with very few calories. Thanks to their fiber, they also help food to move through your digestive system.

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Plain yogurt

10 healthy foods to fight fat
Photo: Pxhere

Yogurt offers protein, calcium, and probiotics. Studies show that eating less calorie and protein-rich snacks like yogurt improves appetite control, satiety and reduces subsequent food intake.

Opt for yogurt natural and sugar free, either strained (Greek yogurt) or without straining.

Apples

10 healthy foods to fight fat
Photo: Pxhere

Apples are a source of fiber and antioxidants. The quercitin it provides has antioxidant effects and anti-inflammatory, while pectin is a fiber that helps you prevent constipation and promotes intestinal health.

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Instead of any snack, the fibers in apples help you feel fuller longer and burn more calories by digesting them. Opt for whole fruit instead of juices or smoothies.

Coffee

10 healthy foods to fight fat
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Studies reveal that moderate consumption of coffee can help you lose weight. Cold coffee stimulates the thermogenesis, a way that your body generates heat and energy by digesting food.

Caffeine increases your resting metabolic rate by up to 11%, which means a faster with which you burn fat.

Walnuts and peanuts

10 healthy foods to fight fat
Photo: Pxhere

A daily serving of nuts and peanuts (one ounce) instead of chips or desserts may prevent weight gain and benefit health.

The extra benefits is that they contain fatty acids omega-3, protein, vitamin E, minerals and fiber. They can help lower “bad” LDL cholesterol, They are good for your skin, memory and heart.

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Fatty or blue fish

10 healthy foods to fight fat
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An excellent option to acquire a high quality protein is the fish. Another of its qualities that benefit you the most is its content in Omega 3.

Protein is necessary in the diet and also helps you counteract hunger. For its part, Omega 3 can reduce the risk of heart disease and promote brain function.

Among the fatty fish are: salmon, sardines, tuna, scoundrel and herring.

Egg

10 healthy foods to fight fat
Photo: Foodie Factor / Pexels

The egg is part of a good breakfast, for its proteins, B vitamins and minerals What are they fuel for your body and your brain. In addition to nurturing you, studies reveal that a breakfast with eggs helps control hunger.

Apple vinager

10 healthy foods to fight fat
Photo: Getty Images

Add 1 to 2 tablespoons apple cider vinegar to your daily diet can help you lose fat. A human study indicates that in addition to reducing fat, it can lower triglycerides in the blood.

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He acetic acid in apple cider vinegar is the substance that promotes reduced appetite and increases the fat burning, according to animal studies.

Strawberries

10 healthy foods to fight fat
Photo: Katie175 / Pixabay

Berries like strawberries, blueberries, or blackberries are much better than eating a loaf or cookie. They have water and fiber. Help to hydrate you, give you satiety and maintain regular bowel movements.

The best thing is that the berries are rich in antioxidants, contain anthocyanins, polyphenols (ellagic acid) and vitamin C. They benefit your skin and prevent premature aging.

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