If you want to lose weight, you must eat at least these 6 kinds of foods every day!

Today I want to tell you: what kinds of foods do we need to eat during weight loss?

1: Vegetables (including fresh kidney beans) & fruits

Vegetables and fruits are rich in dietary fiber and antioxidants, as well as trace minerals and vitamins, which can protect our body from disease and make our body healthier.

At the same time, this type of food is generally low in calories, which is conducive to weight management. Across the world, eating more vegetables and fruits is the golden rule of health.

Daily recommendation:

Eat enough 2 servings of vegetables and 2 servings of fruit every day.

A serving of vegetables (200g): about a handful

Serving Fruit (150g): One medium-sized fruit

2: Staple food (including grains and potatoes)

Such as rice, noodles, bread, steamed bread, oatmeal, potatoes, sweet potatoes, etc. They are a major source of dietary fiber that keeps your gut functioning and healthy.

Some people do not eat staple food or eat very little staple food in order to lose weight, which is extremely wrong. If you eat too little staple food, your muscles and brain will not get enough energy, and you will be prone to fatigue, lack of energy, and weakened immunity. And it's easy to get constipated.

However, when eating staple foods, you must avoid processed foods that are rich in carbohydrates and fat at the same time, such as cakes, biscuit cookies, and various Chinese moon cakes and zongzi.

Daily recommendation:

Eat 3 main meals a day

A staple food (about 100g) per meal: such as 2 slices of bread, 1 steamed bun, 1 bowl of oatmeal (or other rice porridge), a sweet potato, etc...

3: Milk, yogurt and cheese

Dairy products are the main source of calcium for the body and also provide some protein.

Daily recommendation:

Eat 2 servings of dairy products a day.

Examples of dairy products per serving: 1 cup of milk, 40 grams of cheese, 200 grams of yogurt

4: Meat (lean meat), eggs

These foods are a major source of protein and important minerals, such as iron and zinc, which are found in lean meat. If you want to maintain or gain muscle mass during weight loss, protein supplementation is a must.

Daily recommendation:

Eat 1 serving of meat and 1 serving of dairy products per day

Example of a serving of meat: 100 grams of cooked meat or chicken, 120 grams of cooked fish, 2 eggs, 1/2 cup of beans, 1/3 cup of nuts, etc.

5: Oils and Fats

Fat is an important part of our body's cell membranes. In other words, there is something wrong with your body if you don't eat fat at all. Although it's high in calories, it's important.

So what you need to do is eat less, not nothing. The recommended intake is 20-30 grams per day. But keep in mind that many natural foods contain fat, such as lean meats, beans, nuts, and more. Therefore, it is always right to use as little oil as possible when cooking.

6: Water

An active person will consume 1500-3000ml of water every day, but the food we eat also contains a certain amount of water. So drink as much water as your body needs. Usually 6-8 cups a day is enough.