Over the years, carbs have gained a bad reputation for causing weight gain. On the contrary, you do need carbs on a weight loss diet, in case you want to sustain that weight for a long period. Instead of going on a low-carb or zero-carb diet can increase cravings and make dieters irritable and more prone to mood swings, in the US they often use oats Alternate fast-metabolizing, and low-nutrient starches and it's quite popular and easy to find due to oats being grown in temperate climates like the United States.

Oats are cereals with high nutritional value, rich in protein, minerals, oat fat, and soluble fiber. In addition, they also contain many antioxidants and lipid-lowering substances such as flavonoids, sterols, saponins. Oats stand up for slimming because they help lower cholesterol and blood sugar levels and control relish for food., the amount of fiber will help you feel full longer than other foods, limiting excess calories from other foods because of a calorie deficit is the most important part of weight loss.

Last but not least, oats are a product that stimulates the body's metabolism, supports the digestive system, helps promote fat loss, and preserves the body's muscles during exercise.

Nutrition facts in 100 grams of edible oats:

• Energy: 389 kcal
• Water: 8%
  
• Protein: 16.9 grams
• Carbs: 66.3 grams
• Sugar: 0 grams
• Fiber: 10.6 grams
• Fat: 6.9 grams

If you're going to turn to foods that convert slowly for healthy weight loss, you should consider rye bread. There are so many kinds of slow absorption foods, but this one that can stand out from the rest in the US.

Rye bread is classified as a special food group with the best ability to help lose weight as well as the highest weight loss effect. According to a study conducted and published in the American Journal of Nutrition, people who have the habit of eating breakfast and using rye bread in these meals tend to control hunger better than those who have a habit of eating breakfast with people who eat other types of bread especially white bread because it has more fiber and fewer calories.

Handily, rye bread is incredibly high in fiber, with twice as much as most standard wheat-based bread. Rye bread is traditionally made from wheat that has all the ingredients of the grain. Thanks to that, bread retains vitamins, healthy fats, fiber, and minerals. When using rye bread, it will make you not feel gas, bloating, or other digestive symptoms, can help control appetite, help digest more nutrients, but help the body can absorb as few calories as possible. This is also the reason why rye bread is chosen for meals because of its health and good weight-loss ability.

Nutrition facts in 32 grams (one slice) of rye bread:

• Calories: 83
• Carbs: 15.5 grams
• Protein: 2.7 grams
• Fat: 1.1 grams
• Fiber: 1.9 grams
• Thiamine: 11.6% DV
• Selenium: 18% DV
• Niacin: 7.6% DV
• Riboflavin: 8.2% DV
• Manganese: 11.5% DV
• Copper: 6.6% DV
• Vitamin B6: 7.5% DV
• Iron: 5% DV
• Folate: 8.8% DV

Furthermore, there are so many small amounts of pantothenic acid, magnesium, phosphorus, zinc, calcium, and other important micronutrients in rye bread.

When we overeat fat, it will build up as a layer in our body as excess fat. However, fat is still one of the most important groups of substances for the human body. So according to the fact that in the US, people in the process of getting in shape and improving their health are advised to use unsaturated fats, which are not hydrogenated, such as olive oil, instead of trans fats which are found in fast food and preserved cooking oils.

Olive oil is a traditional crop of the Mediterranean region. It has tremendous uses in pharmaceuticals, cooking, soaps, and cosmetics and has fueled traditional kerosene lamps. Olive oil is made by crushing olives and extracting the oil from the olives. This is the type of oil they often use in cooking, drying on pizza, pasta, and or using as an ingredient in salads.

Its aroma regulates the satiety hormone - serotonin in the blood makes you feel full, helps with digestion, and relieves symptoms of constipation as well as reduces the level of carbohydrates in the body. The oleic acid present in it helps the body make oleoylethanolamide which reduces weight and appetite. It lowers blood sugar, increases metabolism, and burns fat. In addition, when eating good fats like olive oil will reduce the risk of cardiovascular disease and type 2 diabetes.

Nutritional facts in 100 grams of olive oil:

• Saturated fat: 13.8%.
• Omega-6: 9.7%.
• Omega-3: 0.76%.
• Vitamin E: 72% of the RDA.
• Vitamin K: 75% RDA.P Extra

As you may know, high fiber foods help reduce appetite, decrease the risk of high blood pressure, and serve to lower your cholesterol levels. So does avocados - high in fiber, which promotes loss of body fat and raise metabolic health.

Can not deny that avocado is a fruit rich in minerals and vitamins, even rich in natural monounsaturated fats. This fat, called oleic acid, is good for the heart and reduces inflammation. The fat in avocado also promotes the burning of more fat and calories in the body, so it does not increase weight but also helps to lose weight effectively. This miracle fruit also contains a lot of fiber, which slows down the digestion process in the stomach, makes you feel full for a long time, and limits hunger.

Everything has two sides so does it? If you eat avocado as much as you want, the calorie content of the body will increase fastly. Therefore, the way you eat more or less will affect the results of weight gain or loss. Should control the amount of food and follow a reasonable diet.

Many research has shown that eating an avocado at lunch reduces cravings for 5 hours afterward. Americans often put avocado in salads, as ingredients for sandwiches and eggs, use them as a baking substitute for eggs, mix them into smoothies, and eat them straight out of the peel with a touch of salt. They usually eat breakfast – the best time to absorb nutrients and don't get bloated after eating.

Nutrition facts in 100 grams of avocado:

• Vitamin K: 26% of the Daily Value (DV)
• Folate: 20% of the DV
• Vitamin C: 17% DV
• Potassium: 14% of the DV
• Vitamin B5: 14% of the DV
• Vitamin B6: 13% of the DV
• Vitamin E: 10% of the DV

One of the simplest ways to lose weight is to reduce your daily calorie intake. Protein is the key to the process of getting into shape, it helps people lose weight for a long time and strengthen muscles.

Eggs are low in calories. Eggs are one of the foods rich in protein, in 100g of eggs, there are about 13g of protein. A 100g hard-boiled egg contains at least 155 calories. If you eat it with vegetables, you still get an integral meal with about 300 calories. Therefore, not difficult to understand that adding eggs to the bill of fare every day tend to be the choice for many people in the US.

Eating eggs with the correct dose and in the right way, your body will easily use amino acids to enhance metabolism. When the metabolism is favorable, the food that is tolerated in the body will create effects. heat response. This effect is the energy needed for the body to burn more calories. Therefore, losing weight with eggs is a good practice you should try.

Eggs are also very easy to buy and cheap, affordable for students, there are many ways to cook eggs to keep the nutrients as much as possible such as boiled, omelet on bread,... like how Americans eat.

Nutrition facts 1 egg with 100 grams edible such as:

• Calories: 166 kcal
• Protein: 14.8 grams
• Fat: 11.6 grams
• Glucid: 0.5 grams
• Fiber: 0 grams
• Vitamins: folate, vitamin B12, vitamin A, vitamin D, vitamin K,...
• Minerals: Calcium, iron, potassium, zinc, magnesium,...

If you are a person who is struggling and vague to find the kind of meats to include in the weight loss menu, then please refer to the chicken breast which is rich in an array of important nutrients and can be excellent for a healthy, well-rounded diet. It is one of the most popular options due to its high protein content and low fat, no starch, the remaining nutrient density is water.

With the main ingredients being protein and water, diet chicken breast will support muscle gain and limit the accumulation of excess fat. 100 grams of chicken breast contains only 165 calories, so it does not cause the problem of excess accumulating into fat. In addition, this food is lean without fat along with the amount of water that will help users eat quickly and minimize cravings. Thus, eating chicken breast will help you maintain your ideal weight or even lose weight effectively when needed.

In the US, according to their eating habits, they often use boiled, fried, or cooked chicken breast according to individual needs. In addition to stir-fries, cooked, fried, and steamed dishes, chicken breasts can be used to eat rolls or make salads with green vegetables and spices. Or you can use cream sauce or yogurt to serve with it.

Nutritional facts in 100g of chicken breast:

• Calories (kcal) 164
• Lipids 3.6 g
• Saturated fat 1 g
• Cholesterol 85 mg
• Sodium 74 mg
• Potassium 256 mg
• Carbohydrates 0 g
• Fiber 0 g
• Sugar 0 g
• Protein 31 g

Chia seeds are kinds of seeds derived from the plant Salvia Hispaniola, they are tiny black or white seeds. They used the seeds in their diets, as well as for medicinal purposes, religious rituals, and cosmetics. Today, chia seeds are relished by dieters all over the world.

Almost all the fiber in chia seeds is soluble fiber. Water is usually absorbed by chia seeds, becomes gel-like, Your digestion will be slowed down as the chia seeds expand in the stomach and you will feel full after eating. Therefore, it is confirmed that appetite and weight loss will be supported by the soluble fiber in chia seeds. Following many researchers suggest that eating fiber may play a role in against overweight and obesity issues. In addition, the protein in chia seeds can help reduce cravings and intake.

Chia seeds have almost no taste, so they pair well with many recipes. These seeds can be mixed with any liquid, such as juice or water. You can add chia seeds to smoothies, oatmeal, salads, yogurt, soups, muffins, etc.

Nutrition facts in 1 ounce of chia seeds (equivalent to 28 grams):

• Calories: 137
• Carbohydrates: 1 gram
• Protein: 4 grams
• Fat: 9 grams (mostly omega-3s)
• Fiber: 11 grams
• Calcium: 18% of the RDI
• Magnesium: 30% RDI
• Manganese: 30% RDI
• Phosphorus: 27% of the RDI

“An apple a day keeps the doctor away,” says the proverb. Many studies have shown the benefits of eating apples, researchers have suggested that including apples in a healthy and balanced diet may encourage weight loss.

Very low-calorie content, an average of 100g of an apple contains only 50 calories, so it is considered an effective weight loss support fruit. Apples are low in calories and a lot of water. Water-rich foods often lead to reduced calorie intake and in medium-sized apples, water is about to 86%.

And yet, if you choose to eat apples to get into shape, you also avoid the risks. Apples also contain malic acid, which helps break down fat cells and support blood sugar circulation. It is a kind of small, easy-to-find, low-priced fruit that has many health benefits. Apples are helpful for weight-loss-friendly for adults. Besides, they can also improve overall diet quality and reduce the risk of obesity in children.

Nutrition facts in unpeeled, medium-sized 100-gram apple:

• Calories: 52
• Country: 86%
• Protein: 0.3 grams
• Carbs: 13.8 grams
• Sugar: 10.4 grams
• Fiber: 2.4 grams
• Fat: 0.2 grams

Fruit is a source of food that is both delicious and cheap and helps a lot in the weight loss process. Use it instead of snacks like chips, cakes, etc.

Bananas are a healthy addition to a balanced diet, and as bananas provide a host of important nutrients, they can be said to be a lifesaver when you feel hungry. While eating bananas can't directly lead to weight loss, some of the fruit's properties can help reduce bloating, control cravings, and replace processed sugar.

They are high in fiber, low in carbs, some essential vitamins, and minerals, and low in blood sugar. Fiber is an integral part of a person following a healthy diet. Nearly all the fiber in bananas is called soluble fiber, which helps control cholesterol and blood pressure and helps reduce inflammation. Studies have shown that although bananas are high in fiber, they contain very little energy.

Ripe bananas are low in fat and protein as well as several beneficial plant compounds and antioxidants, including dopamine and catechins. Green bananas are high in a type of starch called resistant starch. It works like insoluble fiber, which is a starch that can help keep your digestive system in tip-top shape.

Nutrition facts in medium-sized banana (100 grams):

• Calories: 89
• Water: 75%
• Protein: 1.1 grams
• Carbohydrates: 22.8 grams
• Sugar: 12.2 grams
• Fiber: 2.6 grams
• Fat: 0.3 grams

Broccoli has been found in the Mediterranean region since the time of the Roman Empire. American farmers started growing it in the 1920s. Today, the average American consumes about 3kg of broccoli per year.

Broccoli is called a superfood by nutritionists with many uses for the body such as anti-aging, anti-cancer, digestive support, diabetes control. This is one of the foods that Coach - Fitness and Yoga encourages people who want to lose weight and reduce fat to use every day.

This green vegetable is also rich in magnesium, water, and fiber to keep you full for a long time. According to the coach, broccoli helps you feel full but does not take in too much energy. Especially for sedentary people, the first days of exercise will be very easy to sore muscles, the amount of protein in broccoli will help the muscles recover quickly. Along with a good protein-rich diet from chicken breast, steamed and boiled fish, a relaxed mind, and a regular exercise regimen, broccoli is a positive support to help the body tone and repel diseases.

Nutrition facts in 100g of broccoli:

• Calories: 34 calories
• Water: 89%
• Protein: 2.5 grams
• Carbs: 6 grams
• Sugar: 1.5 grams
• Fiber: 2.4 grams
• Fat: 0.4 grams

Besides, broccoli also contains many vitamins, compounds, and minerals.