想瘦?多吃這些食物吧

Apples

蘋果

"An apple a day may keep extra pounds away," says Katherine Brooking, RD, co-founder of Appetite for Health. A medium apple has around 95 calories and 5 grams of filling fiber. Apple peels are also a rich source of ursolic acid, a natural plant compound that has been shown in preliminary studies to increase fat-burning. In addition, one study reported that women who added three small apples (equal to 200 calories) to their diet per day lost a little more than 2.5 pounds in 12 weeks-more than dieters who did not include the fruit in their diet.

"一天一個蘋果，肥胖遠離我，"健康食慾（Appetite for Health）公司的聯合創始人凱瑟琳·布魯克林註冊營養師說道。中等大小的蘋果含95卡左右，且含有5克令人飽腹的纖維。蘋果皮富含熊果酸，這種天然的植物化合物已在初期研究中被證明能加快脂肪燃燒。此外，一項研究報道，每天攝入三小份蘋果的女性在12周內減掉了2.5磅以上--比飲食中沒有蘋果的節食者減重更多。

Beans

大豆

As a plant-based, protein-packed choice, beans are one of the best foods to enjoy when you're trying to trim down. "Beans are metabolized slowly, so they may aid in weight loss by keeping you feeling fuller longer," notes Bonnie Taub-Dix, RDN. A half-cup of beans provides about 110 calories and 7 grams of protein, around the same amount of protein as you'd get in an ounce of chicken or fish. Beans are also considered a nutrient-rich superfood providing antioxidants, iron, potassium, and zinc.

大豆是一種植物基富含蛋白質的食物，也是您減肥時的最佳食物伴侶。"大豆代謝慢，所以會讓你的飽腹時間更長久，從而起到減肥的作用，"註冊營養師Bonnie Taub-Dix指出。半杯大豆提供約110卡及7克蛋白質，相當於從一盎司雞肉或魚肉中獲得的蛋白質。大豆還被認爲是一種富含營養的超級食物，能提供抗氧化劑、鐵元素、鉀元素和鋅元素。

Berries

漿果

Want something sweet to enjoy that can help you trim down and tone up too? Eat more berries, suggests Susan Burke March, RDN. Berries are low in calories, high in fiber, and will satisfy your cravings for something sweet without any added sugar. One study revealed that eating a snack of 65 calories of mixed berries resulted in participants eating 133 fewer calories at dinner, compared to those who ate a 65-calorie sugary treat instead. Another study that looked at the eating patterns of more than 130,000 adults for more than 20 years found that berries were one of the best fruits for maintaining a healthy weight.

想吃甜食卻又想瘦？還想皮膚好？那就多吃些漿果吧，蘇珊·波克·馬奇註冊營養師建議道。漿果熱量低、纖維高，會滿足你對甜食的渴望，而且不含添加糖。一項研究揭示：相比攝入65卡含糖甜食的受試者，零食吃一份含有65卡什錦漿果盤的受試者會在晚餐時少攝入133卡。另一項爲期20年的研究對13萬名以上成年人的飲食模式展開了調查，發現：漿果是保持健康體重的最佳水果之一。

Citrus fruit

柑橘類水果

A medium orange has just 60 calories and 3 grams of fiber, while a grapefruit has around 100 calories and 4 grams of fiber. Due to their high water and fiber counts, citrus fruits have lower glycemic index scores and can help temper blood sugar levels to keep you satisfied for longer.

一箇中等大小的橙子只含60卡和3克纖維，而一個葡萄柚大約含100卡和4克纖維。由於柑橘類水果的水分和纖維含量高，所以它們的血糖指數低，有助於調節血糖水平，讓你的飽腹感更持久。