Maintaining weight and health requires a diet menu. Professionals have proven that eating healthy foods can lose weight naturally.
If you are on a healthy diet, do regular exercise and choose healthy foods. Pay attention to foods that must be avoided while on a diet such as fast food, meat, chocolate, milk, high sugar drinks, and fried fish which contain high calories.
You have to be selective in choosing foods to suppress hunger, affect hormones, and pay attention to calorie intake in the body.
Food Menu for Healthy Diet
The following types of food for a healthy diet menu quote from: healthline.com:
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Green vegetable
Green leafy vegetables such as kale, spinach, mustard greens, and radishes are good for a healthy diet. Leafy greens contain compounds to increase fiber for satiety and relieve overeating.
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Boiled eggs
Boiled eggs are good for a diet rich in vitamins and protein. Eggs are rich in nutrients such as vitamin D and choline in egg yolks. Meanwhile, egg whites contain 4-6 grams of protein for energy sources.
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Salmon
Salmon contains protein and omega-3 fatty acids. Protein is good for energy sources, while omega-3 fatty acids can prevent inflammation and obesity.
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Broccoli, Cauliflower and Cabbage
In addition to beans, protein is in broccoli, cauliflower, and cabbage. The vegetables above contain protein, fiber, and are low in calories. This protein contains compounds that can reduce the risk of developing cancer.
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Chicken breast
Red meat and chicken breast are high in iron and protein. You can cook skinless chicken breast and red meat for a diet menu. Chicken breast contains less saturated fat than other chicken meat.
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Lean Beef
Lean beef contains protein and iron which is good for the body. This lean portion is good for a low-carb diet.
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Sheep’s meat
It turns out that lamb is good for the diet menu because it contains unsaturated fatty acids.
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Boiled Potato and Sweet Potato
Vegetables such as potatoes and tubers contain carbohydrates as a healthy diet menu. Boiled potatoes contain potassium which plays a role in maintaining stable blood pressure.
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Tuna
Tuna fish contains healthy fats and protein that are good for the heart. In addition, this fish meat can nourish the eyes and brain.
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Nuts
Peanuts and peas can be boiled to be consumed as a diet menu. Nuts contain protein and fiber to increase satiety. However, you should pay attention to the portion of the consumption of nuts, because the fiber content in them can cause gas and bloating if consumed too much.
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Mung beans
Another name for green beans is long beans. Long beans are usually cooked for stir-fried vegetables and soups. These green beans contain vitamins, magnesium, and iron which are good for the body. This type of nut is good for dealing with depression, improving bone health, and preventing stroke.
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Red beans
Kidney beans contain vitamins, fiber, and minerals. Kidney beans are good for heart health, diet, and weight loss.
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Lentils
Lentils are beans that look like green beans. These beans contain fiber, calories, protein, and carbohydrates. Consumption of lentils is good for smooth bowel movements, maintaining heart health, and anti-inflammatory.
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Tomato
Tomatoes can be called a fruit and vegetable. Usually tomatoes are added in vegetable soups or mixed fruit juices. Tomatoes are rich in antioxidants and aid digestion. You can consume raw tomatoes that have been cleaned. Raw tomatoes can lower cholesterol levels and help the digestive process.
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Garlic
Garlic is used as a spice in the kitchen as a flavor enhancer in food. Garlic includes tubers that are still in the same family as scallions and shallots. The benefits of onions are healthy for the heart, control blood pressure, and treat acne.
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Vegetable Soup
Soups contain vegetables and whole grains that are good for a healthy diet. Soup with clear water contains vegetables that are important for the body. You can make vegetable soup with a mixture of carrots, potatoes, beans, and others to make the body healthy.
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Avocado
Avocados contain fiber, vitamins and healthy fats. In addition, the content of unsaturated fatty acids is good for consumption. Avocados are good to eat to prevent hunger and fill the body.
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Biji-Bijian
Whole grains such as oats, brown rice, and oatmeal contain fiber. This fiber can increase metabolism and increase satiety. If you are on a diet, choose brown rice which contains higher fiber.
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Cayenne pepper
Chili is usually used as a spice in the kitchen to increase the spicy taste in food. It turns out that cayenne pepper contains capsaicin which is good for weight loss.
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Fruits
Fruit contains natural sugars for energy and helps prevent sugar. Fresh fruit is good consumed to replace low-calorie and carbohydrate snacks.
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Pomelo
Grapefruit contains vitamins, fiber, and nutrients to increase satiety. You can add grapefruit and vegetables to a healthy diet menu.
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