A diet low in fat and high in protein is very beneficial for people’s health, especially for those who want to maintain their figure. However, in daily meals, which foods are actually low in fat?

1, Egg

Eggs, yolks, and everything related to eggs are not harmful to the heart and can help you lose weight. Research shows that women who eat scrambled egg toast for breakfast while on a low-calorie diet lose twice as much weight as those who eat the same amount of calories from a doughnut. Protein makes you feel full, so you are less likely to feel hungry and eat less. Fried eggs and omelets are the best choices, but if you don’t have time to make them before work, you can bake some vegetable meat filling omelets on Sunday, cut them into slices, chill them, and enjoy them throughout the week.

2, Goji

Goji berries contain 18 types of protein, making them an astonishing source of protein. They are also rich in beta-carotene, and a heaping tablespoon of goji berries only contains 35 calories. Mix 1/4 cup of dried goji berries, 1/4 cup of raisins, and 1/4 cup of walnuts to make a travel mix of dried fruits. Alternatively, pour 1/4 cup of boiling water into an empty bowl, add 2 tablespoons of dried goji berries, soak for 10 minutes, drain, and then mix with 1/2 cup of vanilla-flavored frozen low-fat yogurt as a dessert.

3, Yogurt

Original flavor yogurt contains sugar, protein, and fat, which can stabilize blood sugar levels, making it very filling. Studies have shown that people on a low-calorie diet who include yogurt in their meal plan lose 61% more body fat and 81% more abdominal fat than those on the same plan without yogurt. Replace mayonnaise on chicken or potato salad with low-fat plain yogurt, or sprinkle some yogurt on baked potatoes and add a few drops of lemon juice.

4, Apple

Research shows that eating an apple a day can suppress weight gain. People who eat an apple as a snack before eating pasta for a meal consume fewer calories than those who eat other snacks. Apples are high in fiber, with each containing 4 to 5g, which makes people feel full. Additionally, the antioxidants in apples help prevent metabolic syndrome. Apples are the ideal low-calorie snack. To make a pie, chop a medium-sized apple, sprinkle with 1/2 tablespoon of sweet pepper and 1/2 tablespoon of cinnamon, and heat in the microwave for one and a half minutes.

5, Cereal

Cereal is the most filling food, and unlike other carbohydrates, even quick-cooking cereal is absorbed slowly, so it has a very small impact on blood sugar. Each serving of oat cereal contains up to 5g of fiber, making it the most filling. The fiber content in quick-cooking cereal is 3 to 4g per serving. Replace breadcrumbs with oat cereal on meat rolls. However, the most recommended is still oatmeal, where you can add any food you like, even meatballs, making this healthy breakfast irresistible.

6, Sardines

Rich in protein and ω-3 fatty acids, it can maintain body muscle mass. And with low mercury content and high calcium content, this little fish is very suitable for pregnant women to eat. If you don’t like the taste of this fish, soak it in milk for an hour and there will be no fishy smell at all. In any recipe that uses mackerel as an ingredient, mackerel can be replaced with sardines. Or mix a whole sardine with chopped scallions, fresh spices, and chopped bell peppers, spread it on coarse grain bread or rye bread, and add a slice of cheese and bake.

7, Wild salmon

Fish oil is not only good for heart health but also helps reduce waist circumference. ω-3 fatty acids can improve insulin sensitivity, which helps build muscle and reduce abdominal fat. The more muscle you have, the more calories your body will burn. You don’t need to do much to add flavor to salmon; the simpler, the better. Just season with salt and pepper, add two large spoons of oil, and fry in a flat pan for 1 to 3 minutes on each side.

8, Buckwheat noodles

Buckwheat is high in fiber and, unlike most carbohydrates, it contains protein. These two nutrients make buckwheat noodles have a full feeling, so it is easier to control the amount when eating buckwheat noodles compared to regular noodles. Cook buckwheat noodles in the same way as rice: cover with a lid and simmer over low heat. For a meal, you can mix and eat with broccoli, carrots, mushrooms, and onions.

9, Blueberries

All berries are beneficial to the body, but the blue fruits are the best among them. Studies have shown that the content of antioxidants in blueberries is the highest among commonly eaten fruits. The fiber content in each cup of berries is 3.6g. Fiber can effectively prevent the absorption of dietary fat. Don’t just put a few blueberries on the top of a bowl of cereal; have an entire bowl of blueberries instead, sprinkle some cereal on top, add some milk or yogurt, and the taste will definitely be great.

10, Olive

One cup of fresh olives contains 34 calories, about 1.3g of fiber, and is rich in iron and calcium. If you are not accustomed to the taste of olives, you can choose to eat spinach, which is also rich in nutrition, especially in iron content, of course, with a better taste. Mix chopped olives into cooked black beans. Or cut into strips, add a small amount of broth to cook, and then add a few thin slices of orange on top of the cooked dish.

11, Pomegranate

Pomegranates are not only rich in folic acid and disease-preventing antioxidants, but they are also low in calories and high in fiber, so pomegranates can satisfy your sweet tooth without affecting your diet. Put fresh pomegranate seeds as snacks on the table, and use these instead of nuts in salads.

12, Chili

Chilies can promote metabolism, and after eating chilies, they can burn calories for another 20 minutes. Stuff chilies with quinoa and tomato sauce, then bake until almost black, peel off the charred skin, and make the chili meat into a sauce. Then, use the chili sauce to mix with noodles, or add some red chili peppers to any dish you like.

13, Quinoa

Quinoa contains both fiber (2.6g per 1/2 cup) and protein, both of which can keep you feeling full for several hours. Replace rice with quinoa and stir-fry. Or try this wonderful breakfast: mix 1/2 cup quinoa, 2/3 cup water, and 1/3 cup orange juice, and cook for 15 minutes. Add a tablespoon of raisins and chopped walnuts.

14, Lentils

Lentils are a great food for flattening the abdomen. Lentils are high in protein and soluble fiber, both of which have a stabilizing effect on blood sugar levels. Eating lentils can prevent an increase in insulin secretion, which can cause fat gain, especially in the abdomen. There are many types of lentils, among which red lentils and yellow lentils are the fastest to cook (about 15 to 20 minutes). Put the cooked lentils in a sauce to make a healthy dish.

15, Tarragon

You can use this main seasoning of French cuisine to replace salt, used in marinating processes or salad dressing. Excessive sodium can lock in body moisture, so using less salt can prevent weight gain. Before roasting, spread 2 tablespoons of dried tarragon leaves on chicken. Or mix a spoonful of chopped fresh tarragon leaves with 4 ounces of plain yogurt, add a spoonful of Dijon mustard paste, and stir to make a delicious dip.

16, Avocado

Don’t be scared by the fat content in avocados (about 29g per fruit), which is exactly why it ranks high on the weight loss food list. The unsaturated fatty acids in avocados, which are beneficial for heart health, can increase satiety, allowing you to eat less. The calorie content of avocados is indeed not low, so it is best to pay attention to the amount added. A simple way to eat: you can try making a vegetable salad with avocado dressing.