Bên cạnh việc tập luyện, chế độ ăn uống đóng một vai trò quan trọng trong hành trình giảm cân của bạn. Trong bài viết này, sẽ giới thiệu đến bạn top những thực đơn giảm cân hiệu quả mà lại an toàn cho sức khỏe.

1. Chicken Breast, Chicken Meat

Chicken breast and chicken are foods that are confirmed to be high in protein and very low in fat. Therefore, eating chicken helps to bring a feeling of fullness for longer, the effect will limit nausea and support you to lose weight very effectively. Refer to the recipe for Chicken Soup Diet Weight Loss, which is clearly effective, chosen, and endorsed by many cooking lovers.


Chicken Soup Diet For Weight Loss

Chicken Soup Diet For Weight Loss -


Indispensable ingredients to cook Chicken Soup


  • 2 Skinless chicken breast halves, with a little bone in.
  • About 2 - 3 large leeks (depending on servings), peel the green and white parts and wash thoroughly and mince.
  • 5 - 6 Stalks of celery, cleaned and chopped.
  • 1- 2 Carrot.
  • 1-2 garlic cloves (I don't like garlic so I only have 1 clove), smashed and minced.
  • 2 Tablespoons fresh ginger root, not chopped (one large slice).
  • 2 - 4 Dashes of hot sauce.
  • 1 - 2 tablespoon salt.
  • Cilantro.
  • Thinly sliced jalapeno.
  • Spice: Sesame oil, Hot chili oil, Salt.


Steps for cooking Chicken Soup


  • Put all the ingredients for the soup into a large pot of water about 8-10 liters and start to boil.
  • Turn the heat down to medium-low and simmer for an hour or so until the chicken is tender and falling off the bone.
  • Remove the chicken to just cool and you can easily handle to remove the chicken bones.
  • Shred the chicken into small (don't so small, as this will lose the chicken) and put the chicken in the pot.
  • Bring to a boil again, and then turn down on a very low simmer.
  • The longer it simmers, the tastier it becomes.
  • Just ladle some of the soup into a bowl, add a few scoops of rice, and top with garnishes to taste.


2. Oatmeal

Oats are also named in effective weight loss foods. As you know, fiber is an important nutrient in the weight loss process. Oats are nutritious cereals with 2g of fiber, 3g of protein, calcium, magnesium... and no sugar. Therefore, in addition to weight loss, oats are also used for people with heart disease, high blood pressure, and digestive support. You can use oats daily.


Oats with Banana for Weight Loss -

Oats with Banana for Weight Loss -


Here is a recipe with Banana with Oatmeal for weight loss, please refer to it.


Ingredients for cooking Banana Oatmeal


  • 1 - 1/4 Cups skim milk
  • 1 Pinch salt
  • 1 Tablespoon brown sugar
  • 1/8 Teaspoon vanilla
  • 1/2 Cup oatmeal (not instant)
  • 1 Small banana, cut 4 or 5 slices, save for the top of oatmeal, and cut the rest into small pieces
  • 1 Pinch allspice


Steps for cooking Banana Oatmeal


  • First, bring milk, salt, vanilla, and brown sugar to a boil.
  • Add oats and allspice.
  • Reduce to medium boil for 5 - 6 minutes.
  • Add banana, turn off the heat, and let set for 2-4 minutes.
  • Put into 2 bowls, sprinkle brown sugar for color, and place 2 banana slices.


3. Cauliflower (Broccoli)


Cauliflower is one of the golden weight loss dishes. Broccoli is rich in minerals, fiber, and vitamins, especially vitamin C. One broccoli contains 104g of vitamin C but only 50 kcal. Eating cauliflower helps to convert nutrients into energy, increases resistance, and is good against aging. Broccoli also reduces the risk of prostate cancer and cardiovascular disease.


Boiled Broccoli for weight loss -

Boiled Broccoli for weight loss -


Cooking is easy with the recipe for Boiled Broccoli, Cook it now.


Ingredients for cooking Boiled Broccoli


  • 300 grams Broccoli
  • 1 Teaspoon Salt
  • 1 Tablespoon Mayonnaise
  • 1 Tbsp Chili Sauce


3 Basic steps for cooking Boiled Broccoli


  • Broccoli washed, cut into bite-sized pieces, drained. You can replace broccoli with cauliflower if you like.
  • Boil 3 cups of water with 1 teaspoon of salt, add the broccoli and boil it (about 7-10 minutes, depending on your preference, if you like it harder, it can be 5-7 minutes).
  • Then, take out the broccoli, and pour it through 1 time to make the vegetable green. This dish should be served with a bowl of mayonnaise mixed with chili sauce will better.


4. Banana


An average banana contains 105 calories, of which 90% are carbohydrates and 3g of fiber. Bananas provide great energy, limit gas, and reduce hunger. Bananas are low in fat, so they are good for health and help fight oxidation. You can make banana smoothies, and eat them with oats, yogurt, cereals, etc.


It would be remiss if you omit this fruit in your weight loss diet. Because just enjoying 1 or 2 bananas also gives you a feeling of fullness and limits snacking. If you don't know how to eat bananas to lose weight effectively, let's learn Japanese to lose weight with bananas right away!


Boiled Banana

Boiled Banana -


A few basic and simple steps to make boiled banana that you should refer to cook.


Ingredients for cooking Boiled Banana


  • Boil bananas, there will certainly be bananas, but note, you should choose bananas that have just been ripe, if the bananas are green, they will not be full of flavor when eaten.
  • Quantity: Depending on your serving size, it can be 1 to 2 bananas.


A few basic and simple steps for cooking Boiled Banana


  • Wash the bananas and soak them in salted water for 10 minutes.
  • Cut off 2 banana heads, then put them in a pot and boil for about 7-10 minutes.
  • Check if the banana is ripe or not, then turn off the heat and enjoy.


5. Watermelon


Watermelon is the most popular summer cooling food with its sweet taste, eye-catching red color, and high water content. Eating watermelon properly loads less energy, flushes out excess water, and boosts metabolism. As a result, you will reduce swelling and burn fat quickly. 1 cup of watermelon juice 350ml contains less than 50 kcal, so you don't have to worry about gaining weight.


Watermelon Salad

Watermelon Salad -


The uses of Watermelon Salad are many, but how to make Watermelon Salad? Check out the quick recipe below, compiled by the team.


Ingredients needed to make Watermelon Salad


The ingredients are for 2 people, so you can increase or decrease the ingredients, depending on the number of people.


  • Watermelon -  500 grams
  • Cucumber - 200 grams
  • Bell pepper - 300 grams
  • Hot chili Jalapeno - 50 grams (you can substitute with other hot peppers)
  • Onions - 20 grams
  • Coriander - 20 grams
  • Salt - 10 grams
  • Lemon - 20 grams

Easy steps to make Watermelon Salad


  • Watermelon peeled and halved. With a serving for 4 people, only 1/2 of the fruit is used, the rest can be stored in the refrigerator to use for other dishes.
  • Cut the watermelon into thin slices about 2cm then dice.
  • Wash bell peppers and Jalapeno peppers, cut them in half, remove the seeds, then dice.
  • Peel and dice onion. Clean cilantro, cut the root, and finely chop.
  • Place the watermelon along with the chili, onion, and cilantro in a bowl to mix.
  • Add 1/2 teaspoon of salt and then squeeze the lemon juice into the bowl of prepared ingredients.
  • The amount of lemon juice can be increased or decreased depending on the taste of each person.
  • Mix well so that all the ingredients are absorbed and our refreshing salad is complete.


6. Avocado

7. Tofu

8. Grapes

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