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Acibadem Taksim Dilan Eker Hospital, specialist in nutrition and diet, the foods you eat to lose weight contain fewer calories, take up more room in your stomach and stay longer to ensure a feeling of saturation . The amount of pulp and protein in a fattening, the volume of food and the amount of water it contains are the most important factors in the sensation of saturation. Dilan Eker, a specialist in nutrition and nutrition, has shown tenacity to help lose weight with 10 nutrients.
1 EGG
Eggs are a miraculous nutrient, rich in protein, nourishing and having a powerful effect on the feeling of satiety. A full egg contains the 9 amino acids that your body can not produce, and these amino acids trigger the release of suppressive hormones for appetite in your intestines after ingestion.
2. OAT PASTE
Oatmeal has a high fiber content and its water absorption capacity is quite high due to its total retention capacity. Soluble fiber, such as beta-glucan in oatmeal, intensify by drawing water into the stomach.
3. LOW OIL MEAT
Proteins that are found in large quantities in meat, chicken, turkey and fish and which have the longest macronutrient of the resistance period. ghrelin and GLP-1, such as toughness on hormones. Red meat and low fat and high protein red chicken / turkey breasts are high in protein and their fat content gives them the feeling of being full and full longer.
4. SWEETS
Did you know that 1 cup of boiled or baked sweet potato 1 is the same calorie as thin slices of bread? The sweet potato, rich in antioxidants, helps you stay tighter longer and eat less at the next meal compared to other high energy foods with high water and pulp content.
5. LEADERSHIP
Dietary and Diet Expert Dilan Eker iller Herbal protein sources such as chickpeas, beans, lentils, black-eyed peas are powerful weapons in the diet for resistance. These are sources rich in protein and protein. At the same time, thanks to their resistant starch content, they help sugar to slow the circulation compared to other carbohydrates.
6. GREEN SHEET AND SULFUR VEGETABLES
Green leafy vegetables such as spinach, arugula, parsley and sulfur-like vegetables such as cabbage and broccoli contain a lot of pulp and water. These vegetables have a high volume and a very low energy. It also takes a long time to consume and cut vegetables. The consumption time is therefore longer. We consume fewer calories longer and we feel more saturated.
7. PINEAPPLES, APPLE AND ORANGE
Since fruits contain large amounts of water and pulp, they have much more space in the stomach than in the same calorie juice or dessert and they contribute to the feeling of saturation. The water and saturation levels of pineapple, apple and orange are particularly high. If you wash the apple with plenty of water and peel the orange, you can take more and eat it longer by consuming the shell with the white stamen that is thin.
8. Yogurt
Yogurt, a good source of protein, also helps reduce fat around the abdomen and stay dry for a long time thanks to CLA masiyi conjugated linoleic acid. Studies show that waist circumference and body mass indexes of yogurt consumers are consistently lower.
9. KARABUĞDAĞ, KİNOA AND BULGUR
Whole grains, such as buckwheat, quinoa and bulgur, contain more protein than other grains. These low glycemic whole grains help activate the hormones that suppress the appetite in the intestine by the pulp that they contain. When they are replaced by white flour, bread or rice in the diet and consumed in a targeted way, they contribute greatly to tenacity and weight loss for a long time.
10. LOR CHEESE
Expert in nutrition and diet Dilan Eker is a cheese with cheese content isi Lor and energy is relatively low, a type of cheese very protein. Kontrol Curd cheese, which is also an important source of calcium, helps you feel more intense and control your weight longer thanks to its high protein content and high volume.
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