Weight Lose | Foods to Lose Weight in a Healthy Way
To Achieve a Significant and Healthy Reduction of Our Body Weight, Some Foods Provide Highly Beneficial Nutrients for Our Body.
To lose weight you don't 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 simple if you follow these tips that we describe below.Not all calories are the same. Until recently, many nutritionists thought so, that they were all at least similar and, since fats are the type of nutrient that brings 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 than we burn. A formula that for decades has been the only one to explain obesity. But, according to nutritionist José María Ordovás and other experts, it is a limited and erroneous conception.
10 healthy weight loss foods
It is difficult to make a selection of foods for weight loss Although there are many that are not recommended, there are also some proven effectiveness. However, these have the backing of institutions, scientists and a large group of people who have followed them successfully to lose weight in a healthy way.1. Avocados
Avocados are full of 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'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.
2. Eggs
Eggs, like fats, are living 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 calorie intake
3. Includes fruits to lose weight in a healthy way
Although it contains sugar, the fruit is essential in a diet, because it fulfills the perfect dessert role (for people who are unable to finish the meal with something sweet in their mouths) and their 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 body.
4. Legumes
Legumes are vegetables rich in protein and fiber, which fill a lot and make you little fat. The healthiest are lentils and black beans (richer in fiber), although there is also no reason to avoid chickpeas. The problem with legumes 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. Apart from processed meats such as sausages or sausages.Chicken and veal are necessary in every diet, since they are the ones that are really going to 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 picking between meals.
6. 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.Thanks to its combination of fiber, protein and low energy density, cruciferous vegetables are the perfect foods if you are trying to lose weight.
7. Salmon: an essential food for healthy weight loss
Salmon is rich in healthy fats, high quality protein and contains lots of essential 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.
In addition, salmon is also rich in omega 3 fatty acids, which help improve the blood lipid profile, an important factor for obesity and metabolic diseases.
8. Yogurt and cottage cheese
For a long time, people who wanted to lose weight were advised to decrease their milk intake, given its high fat content. But, regardless of the fact that 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 we can not disgust conventional yogurt that, although it 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 enough sugar.
9. Soups
The more we fill a food in proportion to its caloric intake the better it is to lose weight. Thus, the only thing that does not make you fat is water. Therefore, if we add water to our food, we will fill more by consuming the same calories and eat less in the rest of the day. This ensures some studies.
10. Nuts, your allies to lose weight in a healthy way
Although they have many calories, nuts are the perfect snack, because they contain protein, fiber and healthy fats. Various 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 in great moderation. A handful, perfect; A half kilo bag, bad.
Finally, we hope that these recommendations serve you and encourage you to follow a diet to lose weight in a healthy way. If in doubt, consult a nutrition specialist to guide you in this process
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