Top 10 Healthy Snacks: Smart Snacks During Weight Loss and Common Snack Misconceptions

1. Apples are rich in nutrients, especially polyphenols (particularly in raw apples) and pectin (soluble dietary fiber). The renowned British nutritionist Patrick Holford discovered that apples also contain peroxidase and catalase. Westerners say, "An apple a day keeps the doctor away." Scientists at the U.S. Department of Agriculture have found that one apple can provide 4,000-6,000 ORAC antioxidants. It is recommended to eat the apple with the peel and seeds, a common practice in many longevity villages. Approximately one-third to one-half of the nutrients are found in the peel and seeds, which protect the fruit and support life.

2. Carrots are rich in beta-carotene. A medium-sized carrot contains 20,253 IU of beta-carotene. Carrots are an essential vegetable in the Gerson Therapy's fruit and vegetable juice. In the human body, beta-carotene is mainly distributed under the epidermis and in mucous membranes to resist the attack of free radicals and ultraviolet rays, and is responsible for protecting the health of the skin and mucous membranes. Beta-carotene can be called a "skin nutrient" and a natural "sunscreen". Eating one medium-sized carrot a day can meet the body's need for beta-carotene. Eating carrots raw can preserve many nutrients and allow for full absorption of beta-carotene. Heating will partially destroy the B vitamins, vitamin C, and antioxidants in carrots, and increase the sugar content.

3. Walnuts are rich in various vitamins, minerals, amino acids, fatty acids, antioxidants, and dietary fiber, especially linolenic acid and vitamin E. Linolenic acid can be converted into DHA, a major component of the brain, making walnuts an excellent brain tonic. It is recommended to eat raw, shelled walnuts immediately after cracking them open. Heating above 70 degrees Celsius will destroy linolenic acid. Walnut kernels exposed to air will also oxidize and deteriorate. Studies have shown that consuming 5-10 walnuts daily can significantly reduce the risk of chronic diseases such as coronary heart disease and stroke.

4. Almonds are rich in various vitamins, minerals, amino acids, fatty acids, antioxidants, and dietary fiber, especially monounsaturated fatty acids, vitamin E, and selenium. In Hansh, Pakistan, located in the Himalayan valleys, home to some of the world's longest-living populations, almonds are a common snack. Note: Almonds come in two types: sweet and bitter. Sweet almonds are large and flat, while bitter almonds are small and thick. Bitter almonds are slightly toxic and should not be eaten in large quantities. Studies have shown that eating 20-25 sweet almonds daily can significantly reduce the risk of cardiovascular disease. Sweet almonds should be eaten with the skin on, as the skin is rich in antioxidants.

5. Eggs are rich in DHA, lecithin, and all amino acids. The amino acid ratio in eggs is extremely close to that in the human body; nutritionists call it the "golden ratio" of amino acids. A medium-sized egg provides about 5 grams of protein. DHA and lecithin are contained in the yolk, so don't discard the yolk when eating eggs, and the yolk should be eaten raw. There's a huge misconception that eating eggs raises blood cholesterol levels. This is completely wrong. If prepared properly, the more eggs you eat, the more normal your serum cholesterol will be. It's recommended to eat 2-5 eggs daily, which can be raw, boiled, or fried. The optimal nutritional state is when the egg white is just set but the yolk is still runny.

6. Cocoa powder is rich in various vitamins, minerals, amino acids, fatty acids, antioxidants, and dietary fiber, especially protein, dietary fiber, and bioflavonoids, which have strong antioxidant effects. It is a high-quality antioxidant food that can help with weight loss, prevent high blood pressure, high cholesterol, and high blood sugar, beautify teeth, and enhance sexual function; it is a natural weight-loss health food. Ordinary solid chocolate or chocolate powder contains only a small amount of cocoa powder; the majority is sugar, fat, and additives. Not only does it not help with weight loss, it can actually increase obesity. Currently, there are cocoa powder meal replacements available on the market.

7. Soybeans are rich in high-quality protein, lecithin, isoflavones, oligosaccharides, and other nutrients. Soybeans are the only plant whose nutrition can rival that of meat, earning them the nickname "plant-based meat" and making them a crown jewel of plant nutrition. Soy milk's nutritional value is comparable to cow's milk, yet it avoids the various health problems associated with cow's milk. Except for a lack of methionine, the amino acid composition of soybeans is close to that of animal protein, and it contains lysine, which is lacking in most grains. Therefore, it's important to eat soybeans alongside rice, and eggs alongside soybeans. Soybeans, including yellow soybeans, black soybeans, and green soybeans, all contain lectins and enzyme inhibitors, making them indigestible when eaten raw. Therefore, soy milk must be cooked before drinking. After bringing it to a boil over high heat, simmer over low heat for 5 minutes.

8. Fruit and Vegetable Juices: Fruits and vegetables are rich in vitamins, minerals, active enzymes, chlorophyll, dietary fiber, and natural phytochemicals, especially antioxidants. Generally speaking, vegetables have a higher nutritional value than fruits, and fruits cannot replace vegetables. Dark-colored vegetables are more nutritious than light-colored vegetables, leaves are more nutritious than roots and stems, and leafy greens are more nutritious than gourds. Fruit peels and seeds contain abundant antioxidants and nutrients. Fruit and vegetable juices are very easily oxidized and destroyed, while the pulp is rich in dietary fiber. It is recommended to blend the juice with the peel and seeds, drink it immediately, and consume the pulp as well. Drinking 3-5 cups or more of fruit and vegetable juice daily for 28 consecutive days can promote bowel movements, detoxify, and improve skin. Drinking it continuously for 4 months can help cancer patients recover.

9. Grape Juice: Red (or purple) grapes are rich in polyphenols, especially in the skin and seeds, and particularly in the seeds. Grape seed extract contains 27 kinds of proanthocyanidins (OPCs), whose antioxidant capacity is 20 times that of vitamin C and 50 times that of vitamin E. The renowned British nutritionist Patrick Holford discovered that grapes also contain peroxidase and catalase. American Nobel laureate Louis J. Ignarro believes that purple grape juice has a similar polyphenol content and health benefits to red wine. He recommends juicing the grapes with the skin and seeds. Drinking two glasses of purple grape juice daily can significantly increase the level of nitric oxide in the blood, preventing the formation of blood clots.

10. Mulberry Juice: Mulberries are rich in bioflavonoids, resveratrol, and phytosterols ("phytoestrogens"), which can have antioxidant, anti-cancer, and anti-hypertension, hyperlipidemia, and hyperglycemia ("the three highs"). Regular consumption can restore physical strength and prevent disease.

Can fruits, vegetables, and cookies help you lose weight? Cookies not only won't help you lose weight, but they can actually make you gain weight, including regular cookies, diet cookies, and sugar-free cookies. Regular cookies contain a lot of sugar and starch, which can be converted into fat in the body. Diet cookies contain more dietary fiber than regular cookies, but their main components are still sugar and starch. So-called "sugar-free" cookies on the market actually mean "no sucrose," but they usually contain other sugars, such as white sugar, glucose, maltose, and starch. These convert to fat even faster than sucrose! Regular chocolate on the market is usually half sugar-how can it not make you gain weight? Besides sugar, most chocolate also contains hydrogenated oils, which are difficult to digest and increase blood lipids. If you must eat chocolate, dark chocolate is better because it contains more cocoa. Natural cocoa beans are low in carbohydrates, high in fat, and contain a large number of antioxidants, which can stabilize appetite and control blood sugar.

Among vegetables, leafy greens do not cause obesity and can help improve metabolism. However, many starchy root vegetables, such as potatoes and sweet potatoes, can significantly increase obesity! Replacing meals with cookies or potatoes to lose weight is like adding fuel to the fire! Can cucumbers, pumpkins, or bitter melons help with weight loss? Of course not! Drinking water definitely helps with weight loss, but eating melons may not! Drinking water does not increase calories, but it can speed up the metabolic rate. Of course, the weight loss effect of drinking water or ordinary tea is very limited. In fact, weight loss teas are either basically ineffective or contain drugs, usually laxatives. Many fruits contain fructose (or glucose), so they cannot help with weight loss. High-sugar fruits (such as dried fruit, dates, bananas, and pineapples) and fruit juices can cause weight gain, medium-sugar fruits (such as pears, oranges, apples, and watermelons) are not conducive to weight loss, and low-sugar fruits (such as blueberries, strawberries, cherries, and grapefruits) are the best.

Dr. Ximu's Q&A: The problem with obese people is excess calories and malnutrition; the obese they are, the worse their nutrition. Obese people have a lot of useless fat but little muscle, and even less of nutrients such as vitamins and minerals. Obese people are usually deficient in nutrients such as B vitamins, vitamin C, zinc, chromium, L-carnitine, and coenzyme Q10, which can help burn fat, hence the name "fat burners." It is precisely because of the lack of these nutrients that the excess fat in obese people's bodies cannot be effectively burned and generate energy. Another problem with nutritional deficiencies is that obese people always feel hungry because their instincts drive them to find and replenish those missing nutrients. People say that obese people are lazy and love to eat, but in reality, they are not in control of their bodies and lack the energy. The basic principles of the Lucaso raw food diet are: sugar-free, low-carb, nutritionally supplemented, and organic raw food. You need to eat Lucaso green light foods, including ten categories of food: fish, seafood, seaweed, meat, eggs, animal organs, nuts and seeds, leafy green vegetables, low-sugar fruits, and fungi. You need to supplement with nutrients like Vitamin C, chromium, and L-carnitine, as well as fat-burning agents. It's best to choose organic foods and eat them raw as much as possible, especially leafy green vegetables. The human body does need sugar, but only a small amount; the sugar in fruits and nuts is sufficient. If food contains no sugar at all, animals and the human body will automatically synthesize sugar. Drinking water half an hour before meals, and avoiding drinking water during and immediately after meals, is precisely to protect stomach acid. On an empty stomach, water passes through the stomach within 5 minutes. Practice is the sole criterion for testing truth; you'll understand once you experience it.