Toàn quốc: Best Diet Chart For Weight Loss

Fish is often called “brain food,” but it’s also good for your waist. Its omega-3 fats may help you lose body fat, and salmon is a top source. Plus, one 3-ounce serving packs in 17 grams of protein. Serve it with a baked sweet potato for a filling yet light meal. A 5-inch-long spud has 4 grams of fiber and just 112 calories.

 

Salmon is a rich source of high-quality protein and provides plenty of good omega-3 fatty acids. A 2019 review in Nutrition Research Reviews suggests that people who eat both lean and fatty fish—like salmon—tend to naturally reduce their overall calorie intake, which helps with weight loss and weight management. Eating salmon can be a delicious and versatile way to get your recommended two weekly servings of heart-healthy fish, per the FDA.

 

This diet consistently comes out on top, and there are a few reasons for that, says Jessica Cording, R.D., author of The Little Book of Game-Changers. It’s high in fiber, which is great for improving digestion, she says. “It’s also good for heart health and cancer risk reduction.” The Mediterranean diet is rich in healthy fats and tends to be low in unsaturated fat, encouraging you to fill up good, nutrient-dense foods and taking a pass on unhealthy options, Cording points out.

 

Based on the heart-healthy lifestyle of Greece, Italy, Spain, and Portugal, Mediterranean-style diets include healthy fats such as avocados, olive oil, nuts, and fish at least twice a week, plenty of beans, fruit, leafy greens, and whole grains, and even a daily glass of red wine. You can eat cheese in moderation, but limit the red meat to once or twice a week.