Weight loss foods for 30-40 years old
Being overweight or obese is a concern for many people, but losing weight quickly is associated with the loss of muscle mass. So, lose weight slowly and try some of the foods below.
Drink water and lemon to lose weight
According to Associate Professor, Dr. Bui Thi Nhung, National Institute of Nutrition, weight loss support drinks are drinks made from fruits and vegetables. You can combine many types of fruits or vegetables, have low energy, many vitamins and minerals, help digest food, reduce hunger and increase fat metabolism.
Some low-calorie drinks can be used as a snack to reduce hunger and help with weight loss.
A study conducted with 240 women in California (USA) showed that those who used water instead of soft drinks could lose an average of about 1.5kg/year compared to those who drank soft drinks. Those who drank more than 4 glasses of water/day could lose 1kg more than those who drank less.
Additionally, the phosphoric acid in soda can cause osteoporosis because it upsets the acid balance in the blood.
Lemon juice provides little energy and is rich in minerals that help metabolize fat. In addition, drinking salted lemon juice every day is also very good for weight loss.
Eat lots of fiber
According to a British study, people who ate a high-fiber breakfast burned twice as much fat as those who ate refined foods (low in fiber). Enjoy a breakfast with at least 4 grams of fiber.
Eating lots of fiber helps you feel full longer. Illustration: NP
Refined foods reduce insulin levels, limiting the body's ability to use fat as fuel.
Flaxseed
Flaxseeds are considered a superfood, helping to prevent cancer, lose weight, and improve heart health. Flaxseeds also contain both soluble and insoluble fiber, both of which are known to help regulate our digestion.
Flaxseed is considered a superfood. Photo: Health
Fiber can also help us lose weight because it helps us feel fuller for longer. This prevents us from overeating and significantly reduces our calorie intake.
According to Nguyen Tri Phuong Hospital (HCMC), flaxseed is rich in fiber and beneficial fats that help stabilize blood sugar levels, so you can eat comfortably.
Some studies suggest that these seeds may also reduce signs of hormonal imbalance because they contain phytoestrogens. Ground flaxseeds are easier to digest. You can add them to cereals, soups, or salads.
Walnut
Walnuts are rich in omega-3 fatty acids, which keep you feeling fuller for longer. A study in Australia was conducted over a year on people with diabetes who were on a low-fat diet.
They found that people who ate about 8-10 walnuts a day lost more weight and body fat. These study subjects also had reduced insulin levels.
Cinnamon
Add a dash of cinnamon to your coffee instead of sugar and you could save a few hundred calories a week. Cinnamon also helps protect your heart, as Pakistani researchers found that half a teaspoon a day can 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 linked to high blood sugar, and cinnamon has been shown to help lower blood sugar in people with diabetes.
Cinnamon also contains anti-inflammatory properties and using it as a substitute for fat, sugar and salt is part of a heart-healthy diet.
Some studies show that salmon helps lose weight effectively. 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 is effective in helping you lose weight while also providing a good amount of vitamin D and lots of calcium. These are very beneficial for your waistline.
