想減肥？吃這8種食物能幫你哦～

AlMonds

杏仁

The key to finding superfoods for weight loss is going back to the basics, according to Libby Mills, MS, RD, LDN, spokesperson for the Academy of Nutrition and dietetics. “You need to look for nutrient-dense foods.” Nuts, particularly almonds, fall into that category because they’re packed with protein and healthy fats that will keep you feeling full longer. 

據營養師行業協會發言人稱，尋找減肥食品的關鍵在於迴歸基層。“你需要攝入營養豐富的食物。”堅果，特別是杏仁，就屬於這一類，因爲它們含有蛋白質和脂肪，可以讓你有更長時間的飽腹感。

Berries

漿果

Look for raspberries, blackberries, blueberries, and more: They all have a high water content plus plenty of fiber. “They’re sweet, tart, and a filling choice for weight loss,” says Marisa Moore, RDN, a registered dietitian nutritionist in Atlanta, Georgia. Check out how adding berries to your breakfast can make weight loss a breeze.

攝入覆盆子，黑莓，藍莓等：它們都有高含水量以及大量膳食纖維。佐治亞州，亞特蘭大的註冊營養師瑪麗莎摩爾說：“它們口味酸甜，是減肥的最佳選擇。”嘗試在早餐中加入漿果可以減輕體重。

Pomegranate

石榴

Packed with fiber to fill you up, these tiny bulbs are also disease-fighting antioxidant powerhouses. One study found that women who ate a diet high in antioxidant flavonoids had lower total body fat than women who missed out on these valuable nutrients.

這些微小的顆粒含有豐富的膳食纖維，它們也是對抗病毒的抗氧化劑。經研究發現，那些飲食中含有高抗氧化劑黃酮類化合物的女性體內，脂肪含量遠遠低於飲食中不含這些營養素的女性。

Avocado

牛油果

Science is catching up with the avocado toast trend: A study by researchers at Loma Linda University found that eating half of an avocado at lunch helped participants feel satisfied longer and helped balance blood sugar much better than an avocado-free meal. The key seems to be all the healthy fats in this fruit (and yes, avocados are fruit!). 

洛馬林達大學的研究人員進行的一項研究發現，午餐時吃半個牛油果讓實驗對象感到更滿足，並且比無牛油果餐更能幫助平衡血糖。關鍵在於這種水果中的所有脂肪都是健康的（是的，鱷梨是水果！）。有跡象表明你可能吃了太多不好的脂肪。

Oats

燕麥

A steaming bowl of oatmeal might be cozy, but uncooked oats are the way to go if weight loss is your goal. “Uncooked oats are a source of resistant starch, which can help you feel full and control blood sugar,” says Moore. Try soaking them overnightfor an easy way to work them into your diet, she says.

一碗熱氣騰騰的燕麥片非常可口，但如果減肥是你的目標，生燕麥是更好的選擇。摩爾說： “生燕麥能抗澱粉吸收，它可以讓你飽腹感並控制血糖。”

她說，試着將它們浸泡一晚，這樣就可以將它們輕鬆融入你的飲食中。

Chicken

雞肉

Padding your meals with lean proteins like chicken is a smart way to build muscle and feel satisfied after eating. If you’re tight on time, try pairing a chipotle chicken patty from Tribali Foods with a salad or your favorite veggie mix for a meal big on flavor but low in fat and calories.

用雞肉等瘦肉蛋白作爲食物是一種增強肌肉的好辦法並且吃完後會感覺很滿足。如果你的時間緊迫，可以嘗試將雞肉餡餅和沙拉或你喜歡的蔬菜混合搭配起來，這樣做出來的食物口感豐富但脂肪和熱量都很低。

Apples

蘋果

An apple a day keeps the belly fat away: Several studies have found that eating the forbidden fruit between meals or right before you sit down to eat can tame hunger. “It fills you up because it contains significant amounts of pectin, a soluble fiber that expands in your stomach when it comes in contact with liquid,” says Mills. 

每天吃一個蘋果可以防止腹部脂肪堆積：一些研究發現，在兩餐之間或在你坐下吃之前吃蘋果可以克服飢餓感。米爾斯說：“它會填滿了你的胃，因爲它含有大量的果膠。果膠是一種可溶性纖維，當它與液體接觸時會在胃裏膨脹。”

Beans

豆類

Beans and lentils are packed with plant-based protein, which stimulates hormones that boost the feeling of fullness, says Moore. They’re also high in fiber and require extra chewing time, which helps you eat less overall, she says.

摩爾說，豆類和扁豆中含有植物性蛋白質，能刺激荷爾蒙，增強飽腹感。 它們的纖維含量很高，需要更長的咀嚼時間，這有助於減少整體食物的攝入量。

Eggs

雞蛋

“Whole eggs deliver 6 grams of high-quality protein, and studies show that swapping them for foods like bagels can help boost satiety and weight loss,” says Moore. Try them beyond breakfast by sliding a sunny side up or fried egg on top of a pile of roasted veggies or mound of protein-packed pasta from Explore Cuisine. 

摩爾說：“全蛋提供6克優質蛋白質，研究表明，將它們替換百吉餅等食物可以增加飽腹感和減肥效果。” 吃早餐時，加一個太陽蛋，或者你可以在烤蔬菜或者意大利麪上加個煎雞蛋。 以下是將雞蛋加入每餐飲食的更多辦法。