20 Healthy Weight-Loss Foods Loss
No expensive pills or treatments are needed to lose weight.
Nature has rewarded us with many foods that can help us lose those excess kilos that we have left over.
Do you want to lose weight and don’t know where to start?
Here’s a list of 20 great foods for weight loss in a totally healthy way.
Avocados are full of healthy fats and are perfect as an ingredient in salads.
They are especially rich in monostarurated oleic acid, the same type of fat we find 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 a lower desire to eat within the next five hours.
2. 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 their combination of fiber, protein and low energy density, cruciferous vegetables are the perfect foods if you’re trying to lose weight.
At the same time, they are very nutritious and contain substances
3. Whole eggs
Eggs are one of the best foods you can eat if you want to lose weight.
A study of 30 overweight women found that eating eggs at breakfast, rather than doughnuts, increases the feeling of satisfaction and causes a reduction in food consumption over the next 36 hours.
Eggs are rich in protein, healthy fats and cause a feeling of satiating 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.
4. Beans and legumes
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.
Salmon is rich in healthy fats and high-quality protein and contains all important types of nutrients.
It’s a food that satisfies your appetite and keeps you satiated for many hours with few 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 diseases.
Most specialists agree that fruit is a very healthy food.
Although it contains sugar, it has a low energy density and takes time to chew it.
In addition, the fiber contained in the fruit helps prevent sugar from being released into the bloodstream too quickly.
Fruit can be a delicious and effective supplement to a weight loss diet.
7. Whole yogurt
Yogurt contains probiotic bacteria that improve the functioning of your gut.
A protection against inflammation and resistance to leptin, the main hormonal driver of obesity.
Whole yogurt or low-fat yogurt?
Studies show that whole, 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. Dried fruits
Nuts are an excellent snack that contains balanced amounts of protein, fiber and healthy fats.
Despite its high fat content, nuts do not fatten.
Population studies have also revealed that people who eat nuts are often healthier and thinner than people who don’t eat them.
9. Lean meat and chicken breast
Although there are no studies to confirm this, meat has always been unfairly catalogued for having negative health effects.
Studies have shown that unprocessed red meat does not increase the risk of heart disease or diabetes
But what’s the best thing about it?
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% calories can reduce cravings by 60%, halve the desire to bite late at night and cause nearly half a kilo-a-week weight loss.
Protein is the most satisfying nutrient for your appetite, and following a protein-rich diet can make you burn up to 80-100 more calories a day.
10. Green leafy vegetables
Green leafy vegetables have various properties that make them a perfect food for weight loss.
They are low in calories and carbohydrates and are packed with fiber.
Green leafy vegetables are incredibly nutritious and are very rich in all types of vitamins, minerals and antioxidants, including calcium.
The queetone is a food that satiates the appetite quite well, making you feel full with few calories.
It is rich in protein and contains very few carbohydrates and fat.
Being a dairy product, it is also rich in calcium which, helps in the process of burning fats.
12. Whole grains
Although cereals have had a bad reputation for the past few years, some are definitely healthy.
Brown rice, oats or quinoa are gluten-free whole grains filled with fiber and a considerable amount of protein.
Oats are loaded with betagaglucans, soluble fibers that increase satiety and improve metabolic health.
Don’t forget: Refined cereals are unhealthy, and sometimes foods that are labeled “whole grains” are highly processed products that fatten and damage the body.
13. Grapefruit or 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.
In addition, a reduction in insulin resistance, a metabolic abnormality involved in many chronic diseases (13), was also observed.
Tuna is a lean fish, so it doesn’t have much fat.
Tuna is another low-calorie, protein-rich food.
It is popular among bodybuilders and fitness models because it is an excellent way to keep protein levels high and calorie and fat levels low.
15. Chia seeds
Chia seeds are one of the most nutritious foods on the planet.
One ounce (28 grams) of chia contains 12 grams of carbohydrates, quite high amount, but 11 of those grams are fiber.
In other words:
Chia seeds are one of the best sources of fiber in the world.
Although some studies have revealed that chia seeds can help reduce appetite, no statistically significant effect has been found in causing weight loss.
However, thanks to their nutrient composition, it makes sense to claim that they can be useful in a weight loss diet.
16. Apple cider vinegar
Apple cider vinegar is a popular natural product for its properties.
Various human studies indicate that apple cider vinegar is useful for people who want to lose weight.
Eating vinegar with carbohydrate-rich foods can increase the feeling of satisfaction and, as a result, lead to lower calorie intake for the rest of the day, from 200 to 275 fewer calories.
17. Cooked potatoes
Potatoes are a 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 have an important role to play in blood pressure control.
According to the Satiety Index (IS), which measures the satiety produced by food, cooked potatoes have the highest rate of satiety compared to other foods
This means that:
When eating cooked potatoes, your stomach fills up earlier and you eat less of other foods.
When cooking potatoes, let them cool for a while: they will form large amounts of starch.
This fiber-like substance has all sorts of health benefits, including weight loss.
As I mentioned earlier, low-energy meals and diets mean people consume fewer calories.
Most foods with low energy density are foods that contain a lot of water, such as vegetables and fruits.
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 several studies, these fatty acids, called medium-chain triglycerides, increase satiety and calorie burning.
There are two studies, one in women and one in men that prove that coconut oil decreases the amounts of abdominal fat.
Coconut oil also contains calories, so dressing in your meals is not a good idea.
It’s not about adding coconut oil to your diet, it’s about replacing some cooking fats with coconut oil.
20. Chili pepper
Chili pepper contains a substance called capsaicin that, 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 pepper reduced appetite and increased fat burning in people who did not eat chili peppers regularly.
However, no effects were observed in those accustomed to eating spicy food, indicating that some tolerance may develop.
Sometimes, we don’t achieve our goals because we don’t have the necessary “tools” to do so. But now that you have them, all you have to do is get to work!