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
They are especially rich in monounsaturated oleic acid, the same type of fat that we find in olive oil, and Camellia oil (Camellia sinensis) is honored as “Oriental 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's not all: According to one study, people who eat avocados feel more satiated and have a lower desire to eat in the next five hours.
2. Cruciferous Vegetables
Like other veggies, cruciferous veggies are high in fiber and tend to be incredibly satisfying to your appetite.
Moreover, these types of vegetables also have considerable pretty amounts of protein.
What does this mean? Lot thanks due to the good combination of fiber, protein, and low energy density, and cruciferous vegetables are the perfect foods if you are trying to lose weight.
At the same time, they are full of nutritious and contain anticancer substances.
3. Whole Eggs
Many people suspect that egg fat can make increase body weight by coagulating fat but the idea is now proven wrong and eggs are one of the best foods you can You can definitely eat them 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 high in protein, and healthy fats, and leave you feeling full with a small number of calories.
They hold an implausible density of nutrients, most of them in the yolk, and can help you get all the nutrients you need if you are on a calorie-restricted diet.
4. Legumes
Legumes are usually rich in protein and fiber, their nutrients are helpful that causing satiety and, therefore, reducing 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 a high-quality source of protein which is significant for sustaining bone health, stopping muscle loss as well as helping the body heal and repair. Salmon 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 not only that salmon is pretty rich in astaxanthin which may help maintain skin elasticity, reduce the signs of aging and protect the skin against UV damage.
Salmon is also rich in omega-3 fatty acids that help reduce inflammation, an important factor in obesity and metabolic diseases.
And there is still more: Fish and shellfish in general, provide a significant amount of iodine, a nutrient necessary for the proper functioning of the thyroid.
6. Fruit
Like any sugar, if you take too much fruit sugar isn't good for you but compared to refined sugar, fruit is a much better option for regular consumption. Moreover, 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 addition to a weight loss diet.
7. Yogurt
This translates into Protection against inflammation and resistance to leptin, the main hormonal driver of obesity.
Whole yogurt or low-fat yogurt? Several studies show that whole dairy products, and not low in fat, are associated with a lower risk of obesity and type 2 diabetes. In addition, low-fat yogurts tend to contain a lot of sugar.
8. Nuts
Nuts are a great snack that contains balanced amounts of protein, fiber, and healthy fats.
Despite their high-fat content, nuts are not fattening.
Nuts contain fiber and good-quality oil and many population studies have revealed that people who eat nuts tend to be healthier and leaner than people who don't.
But beware: Nuts are also quite high in calories.
9. Lean Meat and Chicken Breast
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 you lose weight.
Studies have shown that increasing protein intake to 25-30% of calories can reduce cravings by 60%, cut the desire to snack late at night in half, and cause a weight loss of nearly a pound per week.
Protein is that nutrient that satisfies your appetite the most and eating a protein-rich diet can burn up to 80-100 more calories a day.
10. Green Leafy Vegetables
Leafy vegetables are low in calories and carbohydrates and are loaded with fiber.
Green leafy vegetables are amazingly nutritious and rich in all kinds of vitamins, minerals, and antioxidants, including calcium.
Why is calcium important? According to several types of research, calcium helps burn fat. Less Carb and eating leafy greens is a great way to bulk up your meals without increasing calories.
11. Quesillo
It is rich in protein and contains very few carbohydrates and fat.
Being 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
Breakfast is the most important meal of the day special for the kids and particularly no better way to kick-start the morning than with a big bowl of milky, chocolate, although in recent years cereals have got a bad reputation some are definitely healthy.
Among the cereals brown rice, oatmeal, or quinoa is gluten-free whole grains that are packed with fiber and high in protein.
Oats are pretty loaded with beta-glucans, soluble fibers that increase satiety as well as improve metabolic health.
Don't forget: Refined cereals are unhealthy, and sometimes the foods labeled "whole grains" are highly processed products that fatten and damage the body.
13. Grapefruit
Eating half a grapefruit half an hour before your daily meals can help you feel more satiated and consume fewer calories.
In a study of 91 obese people, consuming half a fresh grapefruit before meals caused a weight loss of 1.6 kg over a 12-week period.
Moreover, a reduction in insulin resistance was also monitored, a metabolic abnormality involved in many chronic diseases.
14. Tuna
Tuna is a lean fish, so it doesn't have a lot of fat. Besides, it is another low-calorie and high-protein food.
It's popular with bodybuilders and fitness models because it's a great way to keep protein levels high and calorie and fat levels low.
15. Chia Seeds
In other words, Chia seeds are one of the best fiber sources in the world.
Although some studies have shown 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 great for weight loss and as a source of antioxidants and it is a very popular natural product for its properties.
Many studies indicate that apple cider vinegar is very functional for people who want to lose weight.
Consuming vinegar with carbohydrate-rich meals can increase feelings of satisfaction and, as a consequence, cause lower calorie consumption for the rest of the day, 200 to 275 fewer calories.
In a study on obese people: Consuming 15 or 30 ml of vinegar a day for 12 weeks caused a loss of 1.2-1.7 kilos.
Vinegar has also been shown to reduce post-meal sugar highs and lows, which can have all sorts of beneficial long-term health effects.
17. Cooked Potatoes
Potatoes are perfect food for both weight loss and iron health.
They contain a wide variety of nutrients and are especially rich in potassium, a nutrient that most people lack and that play an important role in controlling blood pressure.
According to the Satiety Index (SI), which measures the satiety produced by food, cooked potatoes have the highest satiety index compared to other foods.
When eating cooked potatoes, your stomach fills up faster and you eat less of other foods. Noted that 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 mentioned before, low-energy-density foods and diets cause people to consume fewer calories.
Vegetables and fruits are Low-energy foods that contain a lot of water which is good for your health.
Some studies have shown that consuming the same food in the form of soup, rather than solid, causes people to fill up more and eat far fewer calories.
19. Coconut Oil
According to various studies, these fatty acids, called triglycerides could potentially have health benefits, increase satiety and burn calories.
There are two studies, one in women and one in men that prove that coconut oil reduces the amounts of abdominal fat.
Important: Coconut oil also contains calories, so using it as a topping in your meals is not a good idea.
It is not about adding coconut oil to your diet, but about substituting some cooking fats for 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 supplements designed for weight loss.
One study revealed that consuming 1 gram of red chili peppers reduced appetite and increased fat burning in people who did not eat chili peppers regularly.
However, no effects were seen in those used to eating spicy food, indicating that some tolerance may develop.
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