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10/28/2023

5 Most important food that will reduce fats

1. **Oatmeal**
Oatmeal is a high-fiber, low-calorie food that can help you feel full and satisfied after eating. It is also a good source of protein, which can help to boost your metabolism and promote fat burning.

2. **Greek yogurt**
Greek yogurt is a good source of protein, calcium, and probiotics. It is also low in calories and fat. Greek yogurt can be eaten on its own or used in a variety of recipes, such as smoothies, parfaits, and dips.

3. **Fatty fish**
Fatty fish, such as salmon, tuna, and mackerel, are good sources of omega-3 fatty acids. Omega-3 fatty acids have been shown to reduce inflammation, boost heart health, and promote fat burning.

4. **Nuts and seeds**
Nuts and seeds are a good source of protein, fiber, and healthy fats. They can be eaten as a snack or added to meals and smoothies.

5. **Fruits and vegetables**
Fruits and vegetables are low in calories and fat and high in fiber and nutrients. They can be eaten fresh, frozen, canned, or juiced.

It is important to note that there is no magic food that will help you lose weight or burn fat overnight. The best way to reduce fat is to eat a healthy diet and exercise regularly. However, the foods listed above can be helpful in promoting fat loss as part of a healthy overall lifestyle.

Benefits of reducing fat:
*Improved cardiovascular health.**
Reducing fat can help to lower your blood pressure, cholesterol levels, and risk of heart disease and stroke.

*Reduced risk of type 2 diabetes.**
Excess fat can build up in the pancreas and interfere with the production of insulin, which can lead to type 2 diabetes. Reducing fat can help to improve insulin sensitivity and reduce your risk of developing type 2 diabetes.

* Weight loss.**
Fat is a dense form of energy, so reducing fat can help you to lose weight and improve your body composition.

* **Reduced risk of certain cancers.**
Obesity is a risk factor for several types of cancer, including breast cancer, colorectal cancer, and endometrial cancer. Reducing fat can help to reduce your risk of developing these cancers.

*Improved mental health**
Reducing fat can help to improve mental health

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09/18/2023

Lets check out some lunch recipes

1. Grilled Chicken Salad:
- Grilled chicken breast with mixed greens, cherry tomatoes, cucumbers, and a light vinaigrette dressing.

2. Quinoa and Black Bean Bowl:
- Cooked quinoa mixed with black beans, diced avocado, bell peppers, and a squeeze of lime.

3. Tofu Stir-Fry:
- Stir-fried tofu with broccoli, bell peppers, snap peas, and a low-sodium soy sauce.

09/16/2023

Here are 11 foods that can help in melting away belly fat:


1. **Avocado:** Avocados are rich in healthy fats, specifically monounsaturated fats, which can help reduce belly fat. They are also a good source of fiber and potassium.

2. **Fatty Fish:** Fish like salmon, mackerel, and sardines are high in omega-3 fatty acids, which have been shown to reduce visceral fat (belly fat) and improve insulin sensitivity.

3. **Berries:** Berries like strawberries, blueberries, and raspberries are packed with antioxidants and fiber. They can help control appetite and reduce belly fat over time.

4. **Green Tea:** Green tea contains catechins, which are antioxidants that can boost metabolism and promote fat loss, including abdominal fat.

5. **Yogurt:** Probiotic-rich yogurt can improve gut health and aid in weight management. Choose Greek yogurt for higher protein content.

6. **Nuts:** Almonds, walnuts, and other nuts are a good source of healthy fats, protein, and fiber. They can help control hunger and promote weight loss.

7. **Leafy Greens:** Vegetables like spinach, kale, and Swiss chard are low in calories and high in fiber, making them excellent choices for weight loss.

8. **Whole Grains:** Foods like oats, quinoa, and brown rice are rich in fiber and can help regulate blood sugar levels, reducing the risk of abdominal fat storage.

9. **Beans and Legumes:** Beans, lentils, and chickpeas are high in protein and fiber, which can help control appetite and reduce belly fat.

10. **Cinnamon:** This spice can help regulate blood sugar levels, reducing the likelihood of storing excess fat around the abdomen.

11. **Lean Protein:** Lean protein sources like lean meats, poultry, and tofu can help increase feelings of fullness and support muscle growth, which can aid in fat loss.

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09/15/2023

Here are 7 incredible drinks to help boost metabolism and promote weight loss:

1. Water: Water is essential for good health and can also help with weight loss. It helps to keep you hydrated and can also help to reduce hunger. Aim to drink eight glasses of water per day.
2. **Green tea: Green tea is a great drink for weight loss because it contains catechins, which are antioxidants that can boost metabolism and promote fat burning. Green tea is also low in calories and caffeine.
3. **Coffee: Coffee is another drink that can help with weight loss. It contains caffeine, which can boost metabolism and increase alertness. Coffee can also help to reduce appetite and cravings.
4. **Black tea: Black tea is similar to green tea in that it contains catechins that can boost metabolism and promote fat burning. However, black tea also contains caffeine, which can provide an additional boost of energy.
5. **Apple cider vinegar: Apple cider vinegar is a popular folk remedy for weight loss. It is thought to help with weight loss by increasing satiety, reducing calorie intake, and boosting metabolism. However, more research is needed to confirm these effects.
6. **Ginger tea: Ginger tea is another drink that may help with weight loss. It is thought to help by boosting metabolism, reducing inflammation, and improving digestion.
7. **Protein shakes: Protein shakes can be a good way to increase your protein intake and boost your metabolism. Protein can also help you feel full and satisfied, which can lead to eating fewer calories overall.

Here are some tips for incorporating these drinks into your diet for weight loss:

* Drink water throughout the day to stay hydrated and reduce hunger.
* Drink green tea or black tea before or after meals to boost metabolism and promote fat burning.
* Drink coffee in the morning to boost metabolism and increase alertness.
* Add a tablespoon of apple cider vinegar to a glass of water and drink before meals.
Drink ginger tea after meals to improve digestion and boost metabolism.
Drink a protein shake after your workout or as a snack to increase protein intake and boost metabolism.

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09/14/2023

10 ways to stop overeating and start mindful eating

1. **Eat slowly and deliberately.** Take your time to chew each bite thoroughly and savor the taste of your food.
2. **Put your fork down between bites.** This will help you to slow down and avoid overeating.
3. **Pay attention to your body's signals of fullness.** Stop eating when you are satisfied, not when you are full.
4. **Eat in a quiet and distraction-free environment.** This will help you to focus on your food and your eating experience.
5. **Be mindful of your thoughts and feelings while you are eating.** Are you eating because you are hungry, or because you are bored, stressed, or upset?
6. **Identify your triggers for overeating.** What are the things that make you want to eat more than you need? Once you know your triggers, you can start to develop strategies for avoiding them.
7. **Find healthy ways to cope with stress and difficult emotions.** Eating is not the only way to deal with difficult emotions. Find other healthy coping mechanisms, such as exercise, journaling, or spending time with loved ones.
8. **Don't beat yourself up if you overeat.** Everyone overeats from time to time. The important thing is to learn from your mistakes and move on.
9. **Be patient with yourself.** It takes time and practice to develop mindful eating habits. Don't get discouraged if you don't see results immediately.
10. **Find a support system.** Talk to a friend, family member, therapist, or other trusted person about your goals for mindful eating. Having a support system can help you to stay motivated and on track.

Here are some additional tips that may help you to stop overeating and start mindful eating:

* **Cook more meals at home.** This way, you can control the ingredients and portion sizes.
* **Use smaller plates and bowls.** This will make your food seem more abundant, even if you are eating less.
* **Drink plenty of water throughout the day.** This can help you to feel full and avoid overeating.
* **Get regular exercise.** Exercise can help to regulate your appetite and reduce your cravings for unhealthy foods.
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09/12/2023

Several drinks can aid in weight loss when incorporated into a balanced diet and healthy lifestyle.



1. Green Tea:
How it Helps: Green tea contains catechins, which are antioxidants that can boost metabolism and promote fat burning. It also provides a mild caffeine boost that can increase energy expenditure.
Why it Helps: The combination of catechins and caffeine can enhance the body's ability to burn calories and fat, potentially aiding in weight loss.

2. Lemon Water:
How it Helps: Lemon water is low in calories and can help increase feelings of fullness. The high vitamin C content in lemons supports digestion and detoxification.
Why it Helps: Drinking lemon water before meals may reduce overall calorie intake by promoting satiety, and it can also support hydration, which is important for weight management.

3. Apple Cider Vinegar (ACV):
How it Helps: ACV contains acetic acid, which has been shown to reduce appetite, lower blood sugar levels, and improve insulin sensitivity.
Why it Helps: Consuming a small amount of ACV before meals may help control blood sugar spikes and reduce cravings, potentially aiding in weight loss.

4. Ginger Tea:
How it Helps: Ginger has thermogenic properties, meaning it can increase the body's temperature and metabolism. It also aids digestion and reduces inflammation.
Why it Helps: Drinking ginger tea can boost calorie expenditure and support digestion, potentially helping with weight management. It may also reduce muscle pain after exercise.

5. Protein Shakes:
How it Helps: Protein is known to increase feelings of fullness and promote muscle preservation during weight loss. Protein shakes provide a convenient and controlled source of this nutrient.
Why it Helps: Replacing high-calorie snacks or meals with protein shakes can help reduce overall calorie intake. Protein also requires more energy for digestion, which contributes to calorie burning.

While these drinks can be beneficial for weight loss, it's essential to remember that they work best when combined with a balanced diet and regular physical activity.
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09/11/2023

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An Idea Pin by SANTÉ & BEAUTÉ/Régime & Perte de poids

09/07/2023

Why do you need Fiber in diet, Is it beneficial for weight loss??

Fiber is an important part of a healthy diet. It is a type of carbohydrate that the body cannot digest. Fiber helps to keep you feeling full, regulate your blood sugar levels, and improve your digestion.

There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water and forms a gel-like substance in the stomach. This can help to slow down digestion and absorption of food, which can help you feel full longer. Insoluble fiber does not dissolve in water and helps to keep your digestive system healthy by adding bulk to your stool.

Fiber is beneficial for weight loss in a few ways. First, it helps you feel full longer, which can help you eat fewer calories overall. Second, fiber can help to regulate your blood sugar levels, which can help to prevent you from overeating. Third, fiber can help to improve your digestion, which can help to boost your metabolism.

The recommended daily intake of fiber for adults is 25 grams for women and 38 grams for men. You can get fiber from a variety of foods, including fruits, vegetables, whole grains, and legumes.

Here are some tips for getting more fiber in your diet:

* Eat plenty of fruits and vegetables. Fruits and vegetables are naturally high in fiber.
* Choose whole grains over refined grains. Whole grains are more nutritious and contain more fiber than refined grains.
* Add beans and lentils to your diet. Beans and lentils are a great source of fiber and protein.
* Eat oats for breakfast. Oats are a good source of soluble fiber.
* Snack on nuts and seeds. Nuts and seeds are a good source of insoluble fiber.

If you are trying to lose weight, adding more fiber to your diet can be a helpful way to reach your goals.

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09/05/2023

What Happens to Your Body if You Eat Blueberries Every Day, It has a role in weightloss

Eating blueberries every day can indeed have a role in weight loss and weight management. Here's how blueberries can contribute to weight loss:

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1. **Low in Calories:** Blueberries are relatively low in calories compared to many other snacks and desserts. A cup of fresh blueberries contains about 84 calories, making them a satisfying yet calorie-friendly option.

2. **High in Fiber:** Blueberries are a good source of dietary fiber, with about 4 grams of fiber per cup. Fiber is essential for promoting feelings of fullness and satiety, which can help reduce overall calorie intake.

3. **Reduced Hunger:** The fiber content in blueberries can help curb hunger and reduce the likelihood of overeating between meals. When you feel full, you're less likely to reach for unhealthy, calorie-dense snacks.

4. **Slow Digestion and Blood Sugar Regulation:** Dietary fiber, particularly soluble fiber found in blueberries, slows down the digestion and absorption of carbohydrates. This can lead to more stable blood sugar levels and reduced cravings for sugary foods that often lead to weight gain.

5. **Antioxidants and Inflammation Reduction:** Blueberries are rich in antioxidants, especially anthocyanins. These antioxidants help reduce inflammation in the body. Chronic inflammation can interfere with hormones that regulate hunger and metabolism, potentially contributing to weight gain. By reducing inflammation, blueberries may indirectly support weight loss.

6. **Improved Gut Health:** The fiber in blueberries also promotes a healthy gut. A balanced gut microbiome can influence metabolism and weight regulation. Consuming fiber-rich foods like blueberries can contribute to a more diverse and beneficial gut microbiota.

7. **Metabolism Boost:** Some studies suggest that compounds in blueberries may enhance fat metabolism, potentially leading to increased calorie burning.

It's important to note that while blueberries can be a valuable part of a weight loss or weight management plan, they should be combined with a balanced diet and regular physical activity for the best results.

09/04/2023

5 Dietician favorite healthy diet reciepes
Five healthy diet recipes for dinner favored by dietitians:

1. **Grilled Salmon with Quinoa and Steamed Broccoli:**
- Grill a salmon fillet seasoned with olive oil, lemon juice, and your favorite herbs.
- Serve it with cooked quinoa and steamed broccoli. Drizzle with a light vinaigrette for added flavor.

2. **Vegetable Stir-Fry with Tofu:**
- Stir-fry a variety of colorful vegetables like bell peppers, broccoli, carrots, and snap peas in a wok with a small amount of sesame oil.
- Add cubed tofu for protein and flavor with a sauce made from low-sodium soy sauce, ginger, and garlic.

3. **Zucchini Noodles with Pesto and Cherry Tomatoes:**
- Spiralize zucchini to create "zoodles" and lightly sauté them in a pan with a touch of olive oil.
- Toss with homemade or store-bought pesto sauce and cherry tomatoes for a fresh and low-carb dinner.

4. **Grilled Chicken with Quinoa Salad:**
- Marinate chicken breasts in a mixture of olive oil, lemon juice, garlic, and herbs before grilling.
- Serve the grilled chicken over a refreshing quinoa salad made with cucumber, tomato, red onion, and a lemon vinaigrette.

5. **Black Bean and Sweet Potato Tacos:**
- Roast sweet potato cubes with a drizzle of olive oil and your favorite spices until tender.
- Create tacos by filling whole-grain tortillas with the roasted sweet potatoes, black beans, avocado, and salsa. Top with fresh cilantro and a squeeze of lime.

These recipes are not only delicious but also packed with nutrients, making them great choices for a healthy and satisfying dinner. Remember to adjust portion sizes to meet your dietary needs and goals.

09/04/2023

09/02/2023

5 PLANT-BASED PROTEINS YOU SHOULD TRY ADDING TO YOUR DIET

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Tofu is a versatile ingredient that can be used in many different dishes. It is made from soybeans that have been pressed into a curd. Tofu is a good source of protein, iron, and calcium. It is also low in calories and fat. Tempeh is another good source of protein made from fermented soybeans. It has a nutty flavor and a chewy texture. Tempeh can be cooked in a variety of ways, such as stir-fried, baked, or grilled. Lentils are a good source of protein, fiber, and iron. They are also a good source of complex carbohydrates, which can help you feel full. When choosing plant-based proteins, it is important to consider the following factors: Protein content: The protein content of plant-based proteins varies. Some good sources of protein include tofu, tempeh, lentils, chickpeas, and edamame. Nutrient content: In addition to protein, plant-based proteins also contain other important nutrients, such as fiber, iron, and calcium. Taste and texture: Plant-based proteins come in a variety of flavors and textures. Some people prefer the mild flavor and soft texture of tofu, while others prefer the stronger flavor and chewier texture of tempeh. Cost: Plant-based proteins can vary in cost. Some good options for budget-friendly plant-based proteins include lentils, chickpeas, and beans. Once you have considered these factors, you can start to add plant-based proteins to your diet. There are many ways to incorporate plant-based proteins into your meals. You can add them to stir-fries, soups, salads, sandwiches, and pasta dishes. You can also make them the star of the show by making tofu scramble, tempeh tacos, or lentil burgers. Including plant-based proteins in your diet is a great way to improve your overall health. Plant-based proteins are low in saturated fat and cholesterol, and they are a good source of fiber, iron, and calcium. They can also help you feel full and satisfied, which can help you control your weight. So, if you are looking for a healthy way to add more protein to your diet, consider incorporating some plant-based proteins.