The diet has many benefits for your body, because beyond staying healthy, it helps you strengthen your immune system and fill you with energy; but, best of all, there are foods to lose weight that will make you look spectacular.
1.- Whole eggs
It was said that they negatively affected cholesterol, however current studies indicate that this is not true
Eggs are among the most suitable foods when we want to lose weight. They are rich in protein, good fats, and can make us feel sated and therefore eat fewer calories.
A study with 30 women found that when eating eggs for breakfast, instead of bread, satiety was increased and you could eat less in the next 36 hours.
2.- Green vegetables
In the group of green leafy vegetables we have lettuce, spinach, chard and several more.
All these vegetables have large properties that make them perfect in a diet to lose weight. They are low in calories and carbohydrates, rich in fiber, very nutritious and high in vitamins, minerals and antioxidants.
Studies show that foods and diets with low energy density make people eat fewer calories in general. ] Leafy green vegetables also have calcium, which has been shown in several studies to help burn fat.
3.- Salmon
Fatty fish such as salmon are very healthy. It is a food rich in proteins, good high quality fats and other important nutrients.
They are also very satiating, making you feel full for many hours with relatively few calories.
Fish and seafood also provide iodine . This nutrient is very important for the proper functioning of the thyroid, which in turn is important to keep the metabolism working correctly.
Studies show that a large part of the population is deficient in iodine.
Salmon is also rich in omega-3 fatty acids, which have been shown to help reduce inflammation, which is important for reducing the risk of obesity or metabolic disease.
Other very healthy fatty fish they are mackerel, trout, sardines and herring.
4.- Cruciferous vegetables
Among the group of cruciferous vegetables we have broccoli, cauliflower, cabbage and Brussels sprouts.
This type of vegetables are rich in fiber and tend to provide enough satiety. These vegetables even have good amounts of protein.
They do not get as rich in protein as animal foods, but they do have a high content compared to other vegetables.
Their combination of proteins, fiber and low energy density, make this type of vegetables should not be lacking in your meals if you want to lose weight.
5.- Meat and chicken
It is said to be responsible for all types of diseases , when in fact there are no studies to support these claims.
Studies have been able to show that raw red meat does not raise the risk of heart disease or diabetes.
Meat is undoubtedly a great food when We try to lose weight, as it is high in protein and this provides satiety. By taking a diet high in protein we get to burn up to 100 calories more per day.
6.- Cooked potatoes
Potatoes have great properties that make them a perfect food, both to lose weight and to have good health
They contain a lot of nutrients, a little of almost all we need. They are rich in potassium, a nutrient that a large part of the population lacks and which plays an important role in the control of blood pressure.
There is a scale to measure the satiety of foods, which indicates that potatoes Cooked are the most satiable food of all analyzed, therefore we eat less amount of other foods.
7.- Tuna
Tuna is another protein-rich, low-calorie food. It is lean fish, so it does not have much fat.
Tuna is a food very used by people who do bodybuilding, since it is a great way to get proteins with little fat.
You must consume it canned in water, not in oil.
8.- Legumes
Among them we have lentils, beans, and several others.
These foods are usually high in protein and fiber, two nutrients that have been shown to increase our satiety.
The problem they have is that many people have trouble tolerating legumes especially at night.
9.- Soups
Most foods that have low energy density are those they contain a lot of water, like fruits and vegetables.
And also preparing soups.
Some studies have shown that eating the same food, in soup and not in a solid way, makes us feel more satiated and that let's eat less heat
10.- Avocados
Most fruits are high in carbohydrates, while avocados are rich in good fats.
Rich in monounsaturated oleic acid, the same type of fat that has the olive oil.
Avocados are perfect for adding in salads, since studies show that the fats they contain increase the absorption of nutrients from vegetables 2.6 to 15 times.
They also contain other important nutrients, such as fiber and potassium.
11- Apple cider vinegar
It is usually used for condiments, such as dressings or vinaigrettes. Some people even dilute it in water and drink it.
Several studies suggest that vinegar may be useful for people who are trying to lose weight.
Taking vinegar while eating a carbohydrate-rich meal, you can increase the sensation of satiety and reduce in 250 the calories ingested in the rest of the day.
12.- Nuts
In spite of being high in fat, the nuts do not have to cause that we fatten.
They contain balanced amounts of protein, fiber and good fats.
Studies have shown that nut consumption helps improve metabolic health and even promote weight loss.
It has also been shown that people who eat walnuts are usually healthier and thinner people, compared to people who do not consume them.
Make sure you do not overdo them, as they are high in calories. If you tend to overdo eating nuts, better avoid them.
13.- Some whole grains
You have to prefer those that do not have gluten, are full of fiber and contain a lot of protein. For example, oats, brown rice and quinoa.
Oats are rich in beta-glucans, soluble fibers that have been shown to increase satiety and improve metabolic health.
Beware of refined grains, Sometimes the label says "whole grains" and is actually a processed grain that is harmful to your health and causes you to get fat.
If you are on a diet that is very low in carbohydrates, then you should avoid grains, as they are high in carbohydrates. But there is nothing wrong with taking them if you tolerate them well and are not on a low carb diet.
14.- Fruits
Many studies have shown that people who eat a lot of fruit are healthier people than those who do not take them.
Fruit has also been shown to work well in weight loss programs. Although they are high in sugar, they have low energy density and we need time to chew them.
The fiber in the fruit helps prevent the sugar from being released too quickly into the bloodstream.
should minimize the consumption of fruit are those who are on a diet low in carbohydrates, a ketogenic diet, or have fructose intolerance.
For the rest of people, the fruit can be an excellent food to strengthen health and to include it in a diet of weight loss.
15.- Grapefruit
One fruit that deserves to be highlighted is grapefruit, which is known to have positive effects on weight control.
A study conducted with 91 obese people, it was found that eating half fresh grapefruit before meals was able to lose about 1.6 kilos in a period of 3 months.
These people also saw reduced insulin resistance , a metabolic alteration that is involved in several chronic diseases.
Eat half a grapefruit before meals to feel more satiated and eat fewer calories in general.
16.- Chia seeds
Chia seeds are one of the most nutritious foods that exist.
Contains 12 grams of carbohydrates per 27 grams, and is one of the best sources of fiber in the world.
Because of this fiber content, chia seeds can absorb up to 12 times its weight in water, creating a gel that expands in our stomach.
Some studies have shown that chia seeds help reduce appetite, although what has not been confirmed is that they have a significant effect on weight loss.
Good luck! You will see the changes in your body quickly.
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