To achieve a significant and healthy reduction of our body weight, some foods provide highly beneficial nutrients for our body.
To lose weight you do not need pills or expensive treatments. Nature has rewarded us with many foods that can help us achieve our goal without much effort. Losing weight in a healthy way can be easy if you follow these tips that we describe below.
Not all calories are the same. Until recently, many nutritionists thought that yes, they were all at least similar and, since fats are the type of nutrient that contributes more energy to our body, they should be the first to reduce if you want to lose weight.
Broadly speaking, this is the hypothesis of energy balance: we gain weight because we eat more of those we burn. A formula that for decades has been the only one to explain obesity. But, according to the nutritionist José María Ordovás and other experts, it is a limited and erroneous conception.
10 foods to lose weight in a healthy way
It is difficult to make a selection of foods to lose weight. Although there are many that are not recommended, there are also some proven ones. However, these have the endorsement of institutions, scientists and a large group of people who have followed them successfully to lose weight in a healthy way.
Avocados are full of healthy fats and are perfect as an ingredient in salads . They are especially rich in monoinstarrated 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 one study, people who consume avocado feel more satiated and have less desire to eat in the next five hours.
Eggs, like fats, are experiencing a second youth, thanks to new studies that certify that they do not contribute to raising cholesterol levels or increase the risk of cardiovascular problems .
But in addition, eggs are a perfect food if we want to lose weight, because they are rich in protein and healthy fats, which allows us to be satiated with a relatively low contribution of calories
3. Include fruits to lose weight in a healthy way
Although it contains sugar, fruit is essential in a diet, as it fulfills the perfect role of dessert (for people who are unable to finish the meal with something sweet in the mouth) and its calorie / satiety ratio is perfect.
Numerous epidemiological studies also show that people who eat a lot of fruits and vegetables are healthier than low consumers. We must remember that these foods are rich in vitamins and minerals essential for the organism.
Legumes are vegetables rich in protein and fiber, which fill a lot and fatten little. The most healthy are lentils and black beans (more rich in fiber) , although there is no reason to avoid chickpeas either. The problem of vegetables is that in Spain we tend to cook them with a lot of fat.
5. Lean chicken and veal
Meat has been unfairly demonized when, in reality, cuts with less fat are ideal for weight loss . Leaving aside the processed meats like sausages or sausages.
Chicken and veal are necessary in any diet, because they are the ones that really will make us not go hungry. Several studies show that an increase in protein intake of around 25% can reduce our cravings by 60%, thus preventing us from chopping between hours.
6. Cruciferous vegetables
Like other vegetables, cruciferous vegetables are rich in fiber and tend to be incredibly satisfying to the appetite. In addition, these types of vegetables also contain considerable amounts of protein.
Thanks to its combination of fiber, protein and low energy density, the cruciferous vegetables are the perfect food if you are trying to lose weight.
7. Salmon: an essential food to lose weight in a healthy way
Salmon is rich in healthy fats, high quality protein and contains a lot of essential 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.
In addition, salmon is also rich in omega 3 fatty acids , which help improve the lipid profile in blood, an important factor for obesity and metabolic diseases.
8. Yogurt and cottage cheese
For a long time, people who wanted to lose weight were recommended to reduce the intake of dairy products, given its high fat content. But, regardless of whether the fat is not so bad, not all dairy products are the same.
One of the best is cottage cheese, which has many proteins and few carbohydrates and fats. Again, it is a very satiating and little fattening meal.
But neither can we disgust conventional yogurt, which is rich in fat, it fills so much that it can replace any dish that, in the end, was going to give us many more calories. Of course, we must avoid varieties of flavors that always carry a lot of sugar.
The more we fill a food in proportion to their caloric intake is better to lose weight. Thus, the only thing that does not get fat is water. Therefore, if we add water to our food, we will fill more consuming the same calories and eat less in what remains of the day. This is how some studies claim.
10. Nuts, your allies to lose weight in a healthy way
Although they have many calories, nuts are the perfect snack , they contain protein, fiber and healthy fats. Several epidemiological studies have shown that people who consume these are healthier and thinner than those who do not .
Now, it is a food that should be consumed with great moderation. A handful, perfect; a bag of half a kilo, bad.
Finally, we hope that these recommendations will help you and encourage you to follow a diet to lose weight in a healthy way. If you have any doubt, consult a nutrition specialist to guide you through this process.