Weight loss does not mean deprivation and starvation, but there are delicious foods and some of them may seem fat, but they help to burn calories and provide the body with energy, so nutrition experts advise eating them if not daily at least weekly, as they also give a sense of satiety.
Here are 10 of these foods listed by Eatingwell:
1-Chia seeds
When it comes to losing weight, fiber is the prime nutrient.
It is one of the elements saturated because it slows down the speed of digestion and keeps you feeling full for longer.
This is especially important when we’re trying to cut calories, and it’s a popular way to lose weight. A serving of approximately two tablespoons of chia seeds meets up to 40% of your daily requirement for fiber.
In addition to being easy to add to meals, especially breakfast and snacks, it is one of the best foods that help you empty your intestines.
2- Oily fish
The Dietary Guidelines for Americans encourage eating two servings of seafood a week because they contain essential fatty acids that we can only get by following a diet that includes them.
In addition to supporting a healthy heart and mind, omega-3 fatty acids, found in fish such as salmon, sardines and tuna, help reduce body fat, in addition to being rich in protein to help curb hunger.
Fresh fish is fine, but buying it weekly can be expensive. So you should take into account frozen fish or shrimp, as they tend to be less expensive.
3- Green leafy vegetables
Green leafy vegetables include broccoli, cauliflower and collard greens, along with dark leafy vegetables like cabbage and watercress.
The health benefits of these vegetables are vast, and there is a growing body of research linking regular consumption of these vegetables to reducing the risk of cancer and reducing inflammation.
And because it contains a low amount of calories and carbohydrates, it becomes ideal and non-starchy for both weight loss plans.
4- Whole grains
Many people think that they need to refrain from eating starches like pasta, bread and rice when they are trying to shed some kilograms.
Fortunately, this would not be the case if we were choosing whole grains most of the time. Besides vitamins, minerals and phytochemical compounds (secondary plant compounds), whole grains such as whole wheat pasta, brown rice and quinoa contain fiber that keeps us feeling full.
Moreover, our bodies and brains prefer to get energy from carbohydrates, so eating these foods along with protein and healthy fats can reduce the craving for refined carbohydrates and sugars.
5- The apples
Like vegetables, fruits are a smart addition to any health plan aimed at losing weight. Apples, in particular, are a good choice to keep on hand throughout the week because they are cheap, keep in the fridge for weeks and are perfect for mobile snacks.
You can also be creative in adding it to meals, as apples have a delicious taste over salads and you can use them to make soups and frozen juices.
Avocados offer the double benefit of healthy fats and fiber, plus their buttery texture that adds richness to meals and snacks / istock
6 – Fermented foods
For good reason, gut health is a common topic these days. Besides promoting immunity and proper digestion, a healthy balance of good bacteria in the gut may help promote fat burning.
Aim to include a few bites or sips of probiotic-rich foods in your diet most days, in addition to consuming prebiotics (such as bananas, asparagus, legumes, and onions) that supply the beneficial “microbes” in the intestine.
Good sources of probiotics include mushrooms, yogurt, sauerkraut, and kombucha.
7 – Pistachios
All types of nuts can be added to a healthy weight loss diet. They are filling and satisfying thanks to the healthy fats, fiber and protein they contain.
The key is to control the amount, as the calories in a serving of nuts (about a quarter cup) range from 200-160 calories.
Pistachios are one of the lowest calorie nuts, containing 160 calories per serving. In addition to being delicious, pistachios bring many health benefits.
Studies show that these nuts can prevent type 2 diabetes, boost gut health and improve cholesterol levels.
It is advisable to buy peanuts with their peel, as peeling them while eating them in a snack enhances conscious eating!
8 – eggs
Eggs are truly the perfect protein, especially when it comes to losing weight.
When eaten for breakfast, eggs have been shown to promote weight loss as part of a low-calorie diet. Besides, including protein-rich foods such as eggs in your breakfast can prevent an unbridled desire to eat in the evening.
In addition, it is low in price and can be added in several recipes to prepare snacks for eating, lunch over the course of the week, or to decorate a dish rich in energy and protein for dinner.
9 – Avocado
Avocados seem to fulfill the requirements when it comes to pretty much any diet plan. Why is that?
This fruit offers the double benefit of healthy fats and fiber, as well as its buttery texture that enriches meals and snacks. While they contain more calories than other fruits and vegetables, research indicates that avocado eaters, who eat half an avocado daily with a healthy diet, have fewer weights and smaller portions.
10 – Dark chocolate
Chocolate yes, and here’s why: A healthy diet for weight loss is likely to be more effective if it is sustainable.
Research indicates that deprivation of certain foods or groups of food can trigger cravings for that food which may cause binge after avoiding foods for a while.
So listing foods that you like but which you initially thought were prohibited, such as chocolate, may help you stick to a weight loss plan. And including several grams of dark chocolate (eating those with 70% cocoa or more) can be the cuddle you need to stay on track.
Finally, it must be noted that food is only part of the mood. Stress, lack of sleep, stopping exercise, and erratic eating patterns can push you over the edge of a precipice.
Besides mood-boosting foods, aim to sleep seven or eight hours at night, get your body moving every day and eat meals at regular times to keep your hormones happy and happy!
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