When some people decide to implement a diet plan to lose weight, they make a “no food to eat” list. However, the experts advise, according to what was published by the site “Mangiare bene”. Eat wellAdopting the opposite method, in the sense of not doing without some of the favorite foods and not including them in the list of “forbidden foods”, adopting a variety of foods that can be eaten according to a healthy and balanced diet.
Experts explain that contrary to what you may have heard in the past, the following list of seven foods can help you achieve your weight loss goal, which are as follows:
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1- Avocados
Despite the amount of calories and fat avocados contain, nutritionist Elizabeth Shaw, author of Shaw Simple Swaps, says that “one-third of a medium-sized avocado contains 3 grams of dietary fiber, along with unsaturated fatty acids.” ”, plus the unsaturated fats in avocados support heart health and the maintenance of a healthy weight.
“The only downside is avocados don’t have a lot of protein,” Shaw adds, so she suggests pairing them with protein sources like beans, lentils, and eggs.
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2- Nuts
Many studies have concluded that nuts are an important part of a healthy diet. Lauren Harris-Pincus, nutritionist and author of The Everything Easy Pre-Diabetes Cookbook, says the research findings aren’t limited to one type of nut, but include walnuts, almonds, pistachios, cashews and more.
3- The seeds
Similar to nuts, seeds are known for their unsaturated fat content and also contain fiber and protein. “Chia seeds have a special quality in that they can absorb more than ten times their weight in water, which allows them to swell in the digestive tract,” says Harris-Pincus. [للمساعدة] feel full”.
It’s fair to say that adding more chia, flax or pumpkin seeds to your diet is a healthy choice. Harris-Pincus explains, “For an extra 20 calories per teaspoon, it will benefit. [الشخص] of protein, fiber and coveted omega-3 fats and keep you full for longer.
4- sweet potatoes
One medium-sized potato contains 151 calories and about 12 percent of a person’s daily fiber requirement. Sweet potatoes are rich in vitamin A and high in potassium, an important electrolyte for blood pressure. Potatoes contain resistant starch, a type of carbohydrate that is “resistant” to digestion and has been linked to lower levels of the hormone leptin, which is known to increase appetite.
5- Fruit
The 2020-2025 Dietary Guidelines for Americans recommend eating two servings of fruit per day as part of a healthy lifestyle. Not to mention, most fruits are a great source of fiber, which can help you feel full and protect against chronic disease. Research has also found that eating fruit regularly is inversely associated with obesity.
6- Whole grains
Whole grains are another great source of fiber. “Research shows that those who ate more whole grains were less likely to struggle with their weight,” Xu says, including foods like whole-wheat bread, brown rice and whole-wheat pasta. Shaw recommends eating a variety of whole grains, such as brown rice, quinoa, sorghum and oats, to reap the benefits.
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7- Sweet
Yes. It is possible to eat sweets while achieving weight loss goals, especially since avoiding sweets at all costs is usually unaffordable. Limiting the foods you like best is likely to lead to cravings which can lead to cravings. But it’s possible to eat the sweets you love and enjoy them from time to time, and move on without feeling guilty.
