OMEGA weight loss method, easily lose 2.5 kg! 10 must-eat foods to lose weight

Omega-3 is a high-quality source of fat intake. In addition to promoting brain development and protecting eye health, it is also helpful for weight loss. The "OMEGA diet" refers to consuming 10 foods rich in Omega-3 every day to assist in weight loss. This was developed by Simopoulos of the Center for Genetics, Nutrition and Health in Washington, DC. According to the British Daily Mail, previous research conducted by the University of South Australia has confirmed that regular intake of omega-3 can help with weight loss.

Omega-3 good fat source

According to research results from the University of South Australia, long-term intake of sufficient Omega-3 unsaturated fatty acids can reduce body fat and weight, and Omega-3 will be converted into EPA and DHA in the body. Both can help lower blood cholesterol, stabilize blood pressure, reduce allergies and inflammation, and improve immunity. They are excellent sources of fat.

The resulting OMEGA diet integrates this concept of nutritional intake and emphasizes healthy weight loss through long-term dietary adjustments. On average, if you follow the principles for about a month, you can lose 2.5 kilograms.

Long-term intake of sufficient OMEGA3 unsaturated fatty acids can reduce body fat and weight, and OMEGA3 will be converted into EPA and DHA in the body. Both can help lower blood cholesterol, stabilize blood pressure, reduce allergies and inflammation, and improve immunity. They are excellent sources of fat.

Eat 10 kinds of food every day and you will lose weight

【protein】

• 150 grams of oily fish. For example, salmon, mackerel, and sea bass, but smoked salmon should only be eaten occasionally because the smoking process may cause carcinogens, and the fish skin contains a lot of Omega-3 ingredients, so you can eat more of it.

• 125 grams of beef, lamb shank, or pork ribs.

• 175 grams of seafood. For example, shrimp, crab, squid, octopus, clams, and add 1 to 2 fish oil capsules.

【Oil】

• olive oil. The Mediterranean diet, which is highly praised by most nutritionists, includes olive oil as a key ingredient, which can lower cholesterol, blood pressure and act as an antioxidant.

• Perilla oil. Sprinkle some perilla oil on cold vegetables, which are rich in Omega-3, but be careful not to consume more than 2 to 4 grams per day.

【Nuts and seeds】

• 20 grams of mixed nuts. Nuts are rich in monounsaturated fatty acids, minerals such as selenium and zinc, vitamin B and vitamin E, protein, fiber, iron, calcium, magnesium, etc.

20 grams of mixed nuts. Nuts are rich in monounsaturated fatty acids and minerals.

【Vitamin C Fruits】

• Eat at least 1 serving of the following fruit every day. Guava, strawberry, papaya, orange, kiwi, mango, grapefruit, raspberry, black currant. One serving is defined as one large fruit plus two smaller fruits, for example, one guava, kiwi and raspberry.

【Green leafy vegetables】

• 150g of green leafy vegetables. Cabbage, bean sprouts, spinach, celery, green beans, lettuce, and kelp are rich in iron, magnesium, and calcium in addition to Omega-3.

Colorful Foods

• 150 grams of red, orange and yellow fruits and vegetables. For example, colorful peppers, tomatoes, carrots, and corn.

Beans

• 150 grams of beans. Including broad beans, peas, lentils, tofu, etc., and try to eat soy products 2 to 3 times a week, such as soy milk or tofu.

【Calcium】

• 200g low-fat yogurt or calcium-fortified soy milk yogurt.

• 300 ml of skim milk or calcium-fortified soy milk.

• 100 grams of low-fat cheese.

【High-quality starch】

• 1 80g bread. Choose rye, oats or multigrain cereals.

• 60g pasta/60g brown rice/50g oatmeal.

• 225 grams of potatoes and other root vegetables.

【water】

• Drink 8 glasses of water every day (1 glass is 225~300 ml). Drink a glass of water before meals to help increase satiety and avoid overeating.

Drink 8 glasses of water every day (1 glass is 225~300 ml). Drink a glass of water before meals to help increase satiety and avoid overeating.

【Unlimited eating area】

• Lettuce salad. Lettuce, cucumber, onion, celery, carrot, pepper, mushroom, and watercress.

• Herbal, unsweetened tea. Chamomile or rosehip tea, green tea, fresh lemon juice, avoid sugary drinks and soda.

When implementing the OMEGA weight loss method, the first 14 days are particularly important. You must adhere to the above principles. The focus is on how to choose and consume high-quality fat sources. After two weeks, the body will naturally adapt to this way of eating, and will naturally lose interest in other high-fat foods. Let the body get used to accepting healthy and burden-free foods.

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