Weight-loss foods for those aged 30-40
Being overweight or obese is a nightmare for many people, but rapid weight loss often involves losing muscle mass. Therefore, you should lose weight gradually and try incorporating some of the foods below into your diet.
Drink water and lemon to lose weight.
According to Associate Professor Dr. Bui Thi Nhung from the National Institute of Nutrition, weight-loss drinks are those made from fruits and vegetables. They can combine various fruits or vegetables, are low in calories, rich in vitamins and minerals, aid digestion, reduce hunger, and increase fat metabolism.
Some low-calorie drinks can be consumed as snacks to reduce hunger, which can help with weight loss.
A study conducted with 240 women in California (USA) showed that those who drank water instead of sugary drinks could lose an average of about 1.5 kg per year compared to those who drank sugary drinks. Those who drank more than 4 glasses of water a day could lose an additional 1 kg compared to those who drank less.
In addition, the phosphoric acid in soda can cause osteoporosis because it disrupts the acid balance in the blood.
Lemon water is low in calories and rich in minerals that help metabolize fat. Additionally, drinking lemon water with salt daily is also very good for weight loss.
Eat plenty of fiber.
According to a study in the UK, people who eat a high-fiber breakfast can burn twice as much fat as those who eat refined foods (low in fiber). Enjoy a breakfast with at least 4 grams of fiber.
Eating plenty of fiber helps you feel full for longer. (Illustration: NP)
Refined foods lower insulin levels, limiting the body's ability to use fat as fuel.
Flax seeds
Flax seeds are considered a superfood, helping to prevent cancer, aid weight loss, and improve cardiovascular health. Flax seeds also contain both soluble and insoluble fiber, both of which are known to help regulate our digestion.
Flax seeds are considered a superfood. Photo: Health
Fiber can also help us lose weight because it helps us feel full for longer. This prevents us from overeating and significantly reduces calorie intake.
According to Nguyen Tri Phuong Hospital (Ho Chi Minh City), flax seeds are rich in fiber and beneficial fats that help stabilize blood sugar levels, so you can eat them freely.
Several studies suggest that these seeds may also reduce signs of hormonal imbalance because they contain many plant estrogens. Ground flax seeds are easier to digest. You can incorporate them into cereals, soups, or salads.
Walnut
Walnuts are rich in omega-3 fatty acids, which help you feel fuller for longer. A one-year study in Australia was conducted on people with diabetes who had to follow a low-fat diet.
They found that people who ate about 8-10 walnuts a day lost more weight and excess fat. These study subjects also reduced their insulin levels.
Cinnamon
Instead of sugar, add a pinch of sweet cinnamon to your coffee, and you could cut down on several hundred calories a week. Cinnamon also helps protect your cardiovascular health; according to Pakistani researchers, half a teaspoon of cinnamon a day can help reduce heart-damaging cholesterol by 18% and triglycerides by 30%.
Cinnamon is the number one spice for people with high cholesterol. This is partly because high cholesterol is often associated with high blood sugar levels, and cinnamon has been shown to help lower blood sugar in people with diabetes.
Cinnamon also possesses anti-inflammatory properties, and using it as a substitute for fat, sugar, and salt is part of a heart-healthy diet.
Some studies suggest that salmon is effective for weight loss. Photo: NP
Salmon
Salmon is a rich source of protein, omega-3 fatty acids, vitamin D, and B vitamins. A 100g serving of raw salmon provides 20.5g of protein, 50% of the daily requirement of vitamin B3, 36% of the daily requirement of vitamin B6, 173% of the daily requirement of vitamin B12, 54% of the daily requirement of vitamin D, and 0.6g of omega-3 fatty acids.
Several studies have shown that salmon helps you lose weight effectively while providing a rich source of vitamin D and plenty of calcium. These nutrients are very beneficial for your waistline.
