10 Healthy Weight Loss Foods
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| weight lost |
To lose weight you don't need pills or expensive 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 excellent foods to lose weight in a
totally healthy way.
1. Avocados
avocados.jpg Avocados are packed with healthy fats and are
perfect as an ingredient in salads.
They are especially rich in mono-unsaturated 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 so high, and they are rich in other important nutrients
such as fiber and potassium.
But that is not all:
According to one study, people who consume avocado feel more
satiated and have less desire to eat in the next five hours.
2. Cruciferous vegetables
cruciferous vegetables Cabbage, broccoli, Brussels sprouts
and cauliflower are cruciferous vegetables.
Like other vegetables, cruciferous vegetables are rich in
fiber and tend to be incredibly satisfying for appetite.
In addition, these types of vegetables also contain
considerable amounts of protein.
What does this mean?
Thanks to its combination of fiber, protein and low energy
density, cruciferous vegetables are the perfect foods if you are trying to lose
weight.
At the same time, they are very nutritious and contain
anticancer substances.
3. Whole eggs
bol-de-eggs.jpg Eggs are one of the best foods you can eat
if you want to lose weight.
A study of 30 overweight women revealed that eating eggs for
breakfast, instead of donuts, increases the feeling of satisfaction and causes
a reduction in food consumption during the next 36 hours.
Eggs are rich in protein, healthy fats and cause a feeling
of satiation with a small amount of calories.
They contain an incredible nutrient density, most of them in
the yolk, and can help you get all the nutrients you need if you have a calorie
restricted diet.
Do not miss the delicious properties of the egg.
4. Beans and legumes
judias-y-legumbres.jpg Some beans and legumes, such as black
beans, red beans and lentils, can be really beneficial for weight loss.
These foods are usually rich in protein and fiber, two
nutrients that cause satiety and, therefore, reduce appetite.
But nevertheless:
There are many people who do not tolerate legumes, so it is
important to cook them properly.
Discover now The best properties of legumes.
5. Salmon
rodajas-de-salmon.jpg Salmon is rich in healthy fats and
high quality protein and contains all important types of nutrients.
It is a food that satisfies the appetite and keeps you
satiated for many hours with low calories, so it can help you lose weight.
Salmon is also rich in omega 3 fatty acids that help reduce
inflammation, an important factor for obesity and metabolic diseases.
And there is still more:
Fish, and shellfish in general, provide a significant amount
of iodine, a nutrient necessary for thyroid function.
6. Fruit
Fruit Bowl 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 for a
weight loss diet.
7. Whole yogurt
yogurt1
Yogurt contains probiotic bacteria that improve the
functioning of your intestine.
This translates into:
A protection against inflammation and resistance to leptin,
the main hormonal driver of obesity.
Whole yogurt or low fat yogurt?
Various studies show that whole and non-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-dried1 Nuts are an excellent snack that contains balanced
amounts of protein, fiber and healthy fats.
Despite its high fat content, nuts do not get fat.
Population studies have also revealed that people who eat
nuts tend to be healthier and thinner than people who do not eat them (9).
But, eye !:
Nuts are also quite high in calories, so watch out for binge
eating.
9. Lean meat and chicken breast
lean-meat Although there are no studies confirming this,
meat has always been unfairly cataloged for having negative effects on health.
Several 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 you lose weight.
Studies have shown that increasing protein intake to 25-30%
of calories can reduce cravings by 60%, halve the desire to snack late at night
and cause weight loss of almost half a kilo to week.
Protein is the nutrient that most satisfies the appetite and
following a diet rich in protein can make you burn up to 80-100 more calories a
day.
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