10 nutrients that help lose weight

When you eat 12 apples or 2 cups of oatmeal at one time, you are definitely overwhelmed and you can not eat anything for a long time. However, some foods create exactly such an effect and it is possible to lose weight by staying with these foods for a long time.

Nutrition and dietary expert Dilan Eker said, "The foods you eat to lose weight have fewer calories, take up more room in your stomach, and stay longer for 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.

1. eggs

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. Oatmeal

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. Lean meats

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. Sweet potato

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. Legumes

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.