Research shows that eating healthy protein, healthy fats, and healthy carbs can help slim your stomach. These 14 foods are among the best sources of protein, fiber, and all the other ingredients and nutrients that help fight fat. In fact, they're so good for you that they'll just about single-handedly exchange your fat for a toned, lean body and sexy abs. You can base entire meals and snacks around them, but you don't have to. Just be sure to follow these simple rules.
• Incorporate two or three of these foods into each of your meals and at least one of them into each snack.
Diversify your food at every meal to get a combination of protein, carbohydrates, and fat.
• Sneak a little protein into each snack.
1. Almonds and other nuts (with skins intact)
Superpowers: Builds muscle, reduces cravings
Fights: Obesity, heart disease, muscle loss, wrinkles, cancer, high blood pressure
2. Beans and legumes
Superpowers: Builds muscle, helps burn fat, regulates digestion
Fights: Obesity, colon cancer, heart disease, high blood pressure
3. Spinach and other green vegetables
Superpowers: Neutralizes free radicals, molecules that accelerate the aging process
Fights: Cancer, heart disease, stroke, obesity, osteoporosis
4. Dairy products (fat-free or low-fat milk, yogurt, cheese)
Superpowers: Builds strong bones, fires up weight loss
Fights: Osteoporosis, obesity, high blood pressure, cancer
5. Instant oatmeal (unsweetened, unflavored)
Superpowers: Boosts energy, reduces cholesterol, maintains blood sugar levels
Fights: Heart disease, diabetes, colon cancer, obesity
6. Eggs
Superpowers: Builds muscle, burns fat
Fights: Obesity
7. Turkey and other lean meats
Superpowers: Builds muscle, strengthens immune system
Fights: Obesity, various diseases
8. Peanut butter
Superpowers: Boosts testosterone, builds muscle, burns fat
Fights: Obesity, muscle loss, wrinkles, cardiovascular disease
9. Olive oil
Superpowers: Lowers cholesterol, boosts immune system
Fights: Obesity, cancer, heart disease, high blood pressure
10. Whole grains
Superpowers: Prevents body from storing fat
Fights: Obesity, cancer, high blood pressure, heart disease
11. Extra-protein (whey) powder
Superpowers: Builds muscle, burns fat
Fights: Obesity
12. Blueberries, raspberries, and other berries
Superpowers: Protects heart; enhances eyesight; improves balance, coordination, and short-term memory; prevents cravings
Fights: Heart disease, cancer, obesity
13. Chia seeds
Superpowers: high in fiber, calcium, omega-3s; prevents body from storing fat
Fights: Obesity, osteoporosis
14. Dark chocolate
Superpowers: helps control insulin and cortisol levels
Fights: Obesity, sugar cravings
How can I decrease 4kg / month? anybody help me T_T