For losing weight, you do not require any magical pills or costly treatments. The solution to your weight issues is in foods you eat. While some foods will make you fat, others will help you slim down. So, what you need is to know what to eat to help you in achieving your goal. These are the healthy foods that your diet should not lack.
Best Foods to Eat to Lose Weight
Although they contain sugar, the fructose or sugar contained in fruits not cause a rapid rise in blood sugar and will not make you fat stores as easily as if it happens when you eat other simple carbohydrates fruits are essential in a diet, because they are suitable for dessert (for people who are unable to finish the meal without something sweet in the mouth) and their satiety index is perfect. Numerous epidemiological studies also find that people who eat lots of fruits and vegetables are healthier than those eating few. You can virtually eat all kinds of fruit, but the followings are what we recommend the most.
This refreshing citrus fruit tastes great and is very low in calories, making it ideal for a snack. It is full of cancer-fighting antioxidants such as lycopene. It also helps a lot to improve your body’s response to insulin, which is a hormone that causes your body to store fat. More importantly, a 2006 study published in the Journal of medicinal food has shown that eating a fresh grapefruit or drinking grapefruit juice before every meal, 3 times per day helps a lot to lose weight!
They are full of antioxidants that fight fat, helping to keep your immune system healthy … and your body metabolism work at full speed. Berries are also very versatile. You can enjoy them alone, in a fruit salad, or can add them in the blender (with a serving of whey protein powder) to create a delicious shake.
Eating apple is synonymous with eating well. Apples are low in sodium, calories, and fat. They have high levels of vitamins and minerals, including fiber that helps regulate the body metabolism, satisfy your hunger and keep you full longer than other foods. Apples also have vitamins that consequently produce vitality in the body and it is true that when you have more energy, your body burns more calories.
This is a very particular fruit very good for weight loss. Avocados are delicious and nutritious. They contain an amino acid called L-carnitine which drives your metabolism and accelerates weight loss. Yes, they are also one of the fruits with more calories, but they have a huge satiating power and they are high in healthy fats, the same type of the olive oil. Because of these benefits, avocados should be included in the daily diet of those who want to lose weight.
Nuts were once the antithesis of a diet to lose fat and kilos of weight, however, more and more studies are highlighting their virtues for slimming. So much so that eating a handful of nuts a day helps reduce belly fat. This has been revealed by a scientific research of the University of Barcelona published in the Journal of Proteome Research. The study indicates that eating 30 grams of walnuts for 12 weeks helps to improve the levels of serotonin in the body, reduces the feeling of hunger, decreases the levels of sugar in the blood and fat located in the abdomen. A handful of nuts between 5 and 8 for breakfast as a healthy snack, or added to a salad or sauce is the recommended daily ration to enjoy all the benefits that walnuts can offer to health.
Leafy greens and cruciferous vegetables
Leafy greens like lettuce, kale, spinach, kale or collards are very beneficial when it comes to weight reduction. Besides being rich in fiber, they are low in calories and carbohydrates. Eating green leafy vegetables is one of the best methods to increase the volume of meals, without adding calories. In addition, numerous studies show that foods with low energy density make people eat fewer calories overall. Finally, these vegetables are very nutritious, rich in vitamins, minerals, and antioxidants, in addition to calcium, which has been shown to help burn fat; so you do not want them missing in your diet.
The group of cruciferous vegetables includes broccoli, cauliflower, cabbage and Brussels sprouts. Besides having powerful anti-cancer effects, these vegetables are rich in fiber and therefore have satiating effects. they also contain significant amounts of protein, considering that it is not something that other veggies supply much. The combination of protein, fiber, and low energy density makes cruciferous veggies perfect for shedding pounds.
Although potatoes are rare in weight loss diet plans, they feature several properties that we should consider. First, this is a complete food, with a variety of nutrients, almost all we need to live. They contain starches that help the body burn fat and increase the production of the hormone peptide, which then sends the brain a message of satiety. Studies of Dr. Susanna Holt from the University of Sydney have shown that among 38 satisfying foods, potatoes occupy the very first position with a score of 323% compared to white bread ranked as 100%. Of course, we must take them boiled, never fried, as in this case, it significantly increases their calorie content.
They have always been feared for being high in cholesterol, but recent studies have shown that they do not adversely affect blood cholesterol levels [more details] nor cause heart attacks. Moreover, it is one of the best foods we can eat if you need to lose weight. And this is because they are high in protein, healthy fats and make us feel full with a very low amount of calories. Egg consumption increases the feeling of fullness, which helps you eat less between meals. As if that were not enough, eggs have a high nutritional value, so they provide many of the nutrients you need on a strict diet.
Oily fish, such as salmon are well known for their numerous healthy properties. These fish help us feel full for hours while providing a fairly low level of calories. In particular, salmon properties are noteworthy properties, because it is rich in protein, healthy fats and a good assortment of high-quality nutrients very important for our body. Within this group, we find iodine, which is essential for proper thyroid function, which in turn is vital to maintaining good metabolic function. Salmon is also rich in Omega-3 fatty acids, which help reduce inflammation, a factor that plays a pivotal role in obesity and metabolic disease. Other fishes with similar properties are mackerel, trout, sardines or herring.
Chicken and lean beef
Often all kinds of health problems are unfairly attributed to meat intake. However, it is necessary and beneficial to health, provided that it is taken in moderation. Moreover, when it comes to weight loss, some types of meat like chicken and beef can be your allies, because they are rich in protein, the most satisfying nutrient, allowing to burn more calories per day. Increasing protein intake reduces the need for “pecking at food” and overeating, and helps get rid of surplus kilos faster. When you’re doing a low carb diet, you can eat fatty meats without any problems. Of course, if the diet is rich in carbohydrates, you better opt for lean meats, as they have a very low-fat content.