20 foods to lose weight in a healthy way
To lose weight you don't need expensive pills or treatments. Nature has rewarded us with many foods that can help us lose those extra kilos.
Do you want to lose weight and don't know where to start? Here is a list of 20 great foods to lose weight in a totally healthy way.
1. Avocados
Avocados are packed with healthy fats and are perfect as an ingredient in salads.
They are especially rich in monounsaturated oleic acid, the same type of fat found in olive oil.
In addition, they also contain a lot of water, so their energy density is not as high, and they are rich in other important nutrients such as fiber and potassium.
But that's not all: According to a study, people who eat avocado feel more satiated and have less desire to eat in the next five hours.
2. Cruciferous vegetables
Cabbage, broccoli, Brussels sprouts, and cauliflower are cruciferous vegetables.
Like other vegetables, cruciferous vegetables are high in fiber and tend to be incredibly satisfying for appetite.
Furthermore, these types of vegetables also contain considerable amounts of protein.
What does this mean? Thanks to their combination of fiber, protein and low energy density, cruciferous vegetables are the perfect food if you are trying to lose weight.
At the same time, they are highly nutritious and contain anti-cancer substances.
3. Whole eggs
Eggs are one of the best foods you can consume if you want to lose weight.
A study of 30 overweight women revealed that eating eggs for breakfast, instead of sweets, increases the feeling of satisfaction and causes a reduction in food consumption for the next 36 hours.
Eggs are rich in protein, healthy fats and cause a satiated feeling with a small amount of calories.
They contain an incredible density of nutrients, most of them in the yolk, and can help you get all the nutrients you need if you have a calorie-restricted diet.
4. Pulses
Legumes, like black beans, red beans and lentils, can be really beneficial for weight loss.
These foods are often rich in protein and fiber, two nutrients that cause satiety and therefore reduce appetite.
However: There are many people who do not tolerate legumes, so it is important to cook them properly.
5. Salmon
Salmon is rich in healthy fats and high-quality protein and contains all the important types of nutrients.
It is a food that satisfies the appetite and keeps you satiated for many hours with few calories, so it can help you lose weight.
Salmon is also rich in omega 3 fatty acids that help reduce inflammation, an important factor in obesity and metabolic diseases.
And there is even more: Fish, and seafood in general, provide a significant amount of iodine, a nutrient necessary for the proper functioning of the thyroid.
6. Fruit
Most specialists agree that fruit is a very healthy food.
Although it contains sugar, it has a low energy density and it takes time to chew it.
In addition, the fiber contained in the fruit helps prevent sugar from being released into the bloodstream too quickly.
In other words: Fruit can be a delicious and effective supplement to a weight loss diet.
7. Yogurt
Yogurt contains probiotic bacteria that improve the function of your intestine.
This results in: Protection against inflammation and resistance to leptin, the main hormonal driver of obesity.
Whole yogurt or low-fat yogurt? Studies show that whole, and not low-fat, dairy products are associated with a lower risk of obesity and type 2 diabetes. In addition, low-fat yogurts often contain a lot of sugar.
8. Nuts
Nuts are an excellent snack that contains balanced amounts of protein, fiber and healthy fats.
Despite its high fat content, nuts are not fattening.
Population studies have also revealed that people who eat nuts tend to be healthier and thinner than people who do not eat them.
But beware! Nuts are also quite high in calories, so watch out for binge eating.
9. Lean meat and chicken breast
Despite the fact that there are no studies to confirm this, meat has always been unfairly classified as having negative health effects.
Various studies have shown that unprocessed red meat does not increase the risk of heart disease or diabetes.
But what is the best of all? Thanks to its high levels of protein, meat is a food that helps lose weight.
Studies have shown that increasing protein intake to 25-30% of calories can reduce cravings by 60%, halve the urge to snack late at night, and cause a weight loss of nearly half a pound a day. week.
Protein is the nutrient that most satisfies your appetite, and eating a protein-rich diet can burn up to 80-100 more calories a day.
10. Green leafy vegetables
Leafy green vegetables have various properties that make them a perfect food for weight loss.
They are low in calories and carbohydrates and are packed with fiber.
Leafy green vegetables are incredibly nutritious and are rich in all types of vitamins, minerals, and antioxidants, including calcium.
Why is calcium important? According to various studies, calcium helps burn fat. Eating green leafy vegetables is an excellent way to increase the volume of your meals without increasing calories.
11. Quesillo
Cottage cheese is a food that quite satisfies your appetite, making you feel full with few calories.
It is rich in protein and contains very little carbohydrates and fat.
As it is a dairy product, it is also rich in calcium, which, as we have already mentioned above, helps in the fat burning process.
12. Whole grains
Although cereals have had a bad reputation for the past few years, some are definitely healthy.
Brown rice, oatmeal, or quinoa are gluten-free whole grains full of fiber and with a considerable amount of protein.
Oatmeal is loaded with beta-glucans, soluble fibers that increase satiety and improve metabolic health.
Don't forget: Refined cereals are unhealthy, and sometimes the foods that include "whole grains" on their labels are highly processed products that fatten and harm the body.
13. Grapefruit
Eating half a grapefruit a half hour before your daily meals can help you feel more satiated and consume fewer calories.
In a study of 91 obese people, consuming half of fresh grapefruit before meals led to a weight loss of 1.6 kg over a period of 12 weeks.
In addition, a reduction in insulin resistance, a metabolic abnormality involved in many chronic diseases, was also observed.
14. Tuna
Tuna is a lean fish, so it does not have much fat. It is another low-calorie, protein-rich food.
It is popular with bodybuilders and fitness models because it is a great way to keep protein levels high and calorie and fat levels low.
15. Chia seeds
Chia seeds are one of the most nutritious foods on the planet. 28 grams of chia contains 12 grams of carbohydrates, a fairly high amount, but 11 of those grams are fiber.
In other words: Chia seeds are one of the best sources of fiber in the world.
Although some studies have revealed that chia seeds can help reduce appetite, no statistically significant effect has been found in causing weight loss.
However, thanks to their composition in nutrients, it makes sense to say that they can be useful in a weight loss diet.
16. Apple cider vinegar
Apple cider vinegar is a very popular natural product for its properties.
Various human studies indicate that apple cider vinegar is useful for people who want to lose weight.
Consuming vinegar with foods rich in carbohydrates can increase the feeling of satisfaction and, as a consequence, lead to a lower consumption of calories during the rest of the day, from 200 to 275 calories less.
In a study in obese people: Consuming 15 or 30 ml of vinegar daily for 12 weeks caused a loss of 1.2-1.7 kilos.
Vinegar has also been shown to reduce the highs and lows of sugar after meals, which can have all sorts of long-term beneficial health effects.
17. Cooked potatoes
Potatoes are a perfect food both for weight loss and for iron health.
They contain a wide variety of nutrients and are especially rich in potassium, a nutrient that most people lack and with an important role in controlling blood pressure.
According to the Satiety Index (SI), which measures satiety produced by food, cooked potatoes have the highest satiety index compared to other foods.
This means that: By eating cooked potatoes, your stomach fills up sooner and you eat less of other foods. When you cook potatoes, let them cool for a while: they will form large amounts of starch. This fiber-like substance has all kinds of health benefits, including weight loss.
18. soup
As we have mentioned before, low energy density foods and diets make people consume fewer calories.
Most low energy density foods are those that contain a lot of water, such as vegetables and fruits.
Some studies have shown that consuming the same food in the form of soup, rather than solid, makes people fill up more and eat far fewer calories.
19. Coconut oil
Coconut oil is rich in medium-length fatty acids.
According to various studies, these fatty acids, called medium-chain triglycerides, increase satiety and burn calories.
There are two studies, one in women and one in men, that prove that coconut oil decreases the amounts of abdominal fat.
Important: Coconut oil also contains calories, so using it as a dressing in your meals is not a good idea.
It is not about adding coconut oil to your diet, but replacing some cooking fats with coconut oil.
20. chili
Eating chili peppers can be very useful to lose weight. Chili pepper contains a substance called capsaicin which, according to some studies, reduces appetite and increases fat burning.
This substance is also sold in supplement form and is a common ingredient in many commercial weight loss supplements.
One study revealed that consuming 1 gram of red hot pepper reduced appetite and increased fat burning in people who did not eat chili peppers regularly.
However, no effects were observed in those used to eating spicy food, indicating that some tolerance may develop.
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