Losing weight is a process that depends on many factors, and food plays a prominent role. Some strategies and nutrition to lose weight may be more advisable than others.
However, it must be borne in mind that diet is not the only one responsible. For this reason, whenever a healthy and balanced weight is sought, it is best to consult a professional. Both doctors and nutritionists can help design the best strategies to lose weight.
Some of these foods are not miraculous or produce immediate effects. But its intake within a healthy eating plan can be convenient. Do you want to meet them?
Contents
Diets to lose weight
When someone starts a weight loss diet, they may doubt the most appropriate foods. And although there is a certain margin of adaptation to personal preferences, some cannot be missing.
Generally, a weight loss plan is based on providing fewer calories than are spent. This works, but it does not mean you only have to choose those foods that contain less energy.
Depending on the food type, there are functions, metabolic responses, and different caloric expenditures. For this reason, some may have satiating capacity (which helps to eat less in the following intakes), and perhaps we would never have chosen them.
In addition, all the nutrients must be present in the diet to avoid possible deficits that would have a detrimental effect in the long term.
Finally, we must not forget that, apart from choosing foods that help to lose weight, success also depends on following a varied, delicious, tasty diet that adapts to the situation and tastes of each one.
1. Cucumber to lose weight
There are no scientific studies that show that the consumption of cucumber helps to lose weight. However, it is a very low-calorie food with properties that could support this process. First of all, as detailed in a study published in the Phytotherapy Journal, this vegetable fights swelling and has a stimulating action that helps eliminate waste from the body.
On the other hand, according to this same publication, its seeds help fight constipation, which is also favorable for improving the figure. Be sure to include it in a healthy eating plan that includes sources of protein, carbohydrates, and fat.
2. Grapefruit
Grapefruit does not melt fat, as some people claim on social networks and web pages. However, it can be a good supplement for those looking to lose weight healthily. Included in a balanced diet can be helpful to increase the feeling of satiety and reduce total calorie intake.
In a study published in the Journal of Medicinal Food, 91 obese individuals were tested for 12 weeks. They were to eat fresh grapefruit before meals. Ultimately, the researchers found that the grapefruit eaters lost up to 1.6 kilograms.
3. Oats
Oats are an excellent source of vitamin B1, selenium, manganese, iron, phosphorus, and tryptophan. It also contains an exciting amount of protein. Among other things, it provides soluble fiber, a nutrient that increases the feeling of satiety, contributing to weight loss.
According to research published in Nutrients, eating whole oats may be an excellent complete grain selection for overweight diabetics. Although more studies are necessary, it is considered a safe food with high nutritional value. It is worth consuming regularly.
- Add oatmeal with non-dairy milk, low-fat yogurt, or kefir to your breakfast.
4. Nuts for weight loss
Although their fat content is high compared to other foods, nuts are not fattening if eaten moderately. They are an excellent snack to calm hunger between meals, obtaining protein, fiber, and healthy fats. Population studies have found that eating walnuts supports metabolic health and promotes healthy weight loss, primarily by increasing feelings of satiety.
5. Banana
This is among the fruits that provide the most calories, but instead, it is one of the best options to eat after physical exercise. It helps replace spent energy and glycogen. It is also satiating and much better than some of the bars on the market.
6. Eggs
These are new food on the rise after their role in cholesterol levels and the appearance of cardiovascular diseases has been relativized.
Nor can they be missing from your diet to lose weight. They provide healthy fats, proteins, and a few calories, which allows you to be satisfied. They can also be a good option for dinner since they are digested very quickly.
7. Green leafy vegetables
We include lettuce, watercress, spinach, cabbage, or chard. They are very positive since they add volume to meals without many calories. Choose them as a garnish for all kinds of meat and fish.
8. Chickpeas are also foods for weight loss
These contain a lot of fiber and vegetable protein. They digest more slowly, so they leave you full for longer. They are also a very healthy food that should never be missing.
9. Dark chocolate
Yes, treating yourself to dark chocolate when you are on a diet is also possible. It is an excellent option to appease the desire for sweets or chocolates. You must choose the one with at least 75% cocoa for this.
Some studies show that it can help reduce cravings and promote feelings of fullness. Although these have been carried out with tiny samples, the levels of ghrelin, the hunger hormone, seem to decrease.
10. Watermelon
In its composition, water stands out above all, meaning 90% of its total weight. For this reason, it is a very light fruit that must be present in a diet to lose weight. Also, in summer, it is perfect to increase hydration and make all kinds of light snacks.
11. Yogurt
You can choose the traditional one, Greek yogurt, or even cottage cheese. They provide proteins and fats that help you feel satiated. Along with fruit, they are the best options for dessert.
Be careful with light yogurts, usually made with sweeteners or some thickener. It should be remembered that fats help increase the feeling of satiety and contain more vitamin D.
12. Soup
Starting meals with a cup or bowl of soup can help you eat less. This can be clear or vegetable puree, but it is essential to avoid adding butter, cheese, or cream to give it consistency.
13. Potatoes
The presence of potatoes may also surprise you, but it is one of the most satisfying foods. Boiled or roasted in the oven, it is a garnish that provides many exciting nutrients.
14. Salmon
This type of fish is always on the list of healthy foods. And it also has a place in the diet to lose weight because it fills you up a lot, has a moderate energy intake, and, in addition, provides many essential nutrients such as iodine, omega-3 fats, or vitamin B12.
15. Olive oil, the last of the recommended foods to lose weight
The best option for cooking and seasoning all dishes. Fatalities should not be eliminated in slimming diets as they help intestinal transit and make food much more delicious. In addition, they perform many vital functions in the body.
Timing of food intake matters
Keep in mind that, in addition to consuming the foods described, it is essential to correctly manage the timing of meals. Eating and having dinner early has been associated with weight reduction and a lower risk of developing obesity.
Likewise, you should avoid consuming sugars at night since the metabolic capacity of carbohydrates during this period is limited and can generate an accumulation of fat weight.
You can also try to include specific protocols to improve body composition, such as intermittent fasting. A professional must supervise these, but they are effective mechanisms to improve health. Reducing carbohydrates in the diet is another sound strategy to reduce subcutaneous fat.
Be that as it may, try to avoid miracle diets. These only manage to put your health at risk and cause you to experience a subsequent rebound effect that affects your mood and the functionality of your body.
Therefore, losing weight results from healthy habits maintained over time. Perseverance and discipline are essential in this regard. Looking for shortcuts often leads to failure, so it is not advisable. Consider a medium-term program and try to meet the objectives progressively.
Other tips to keep in mind
Apart from knowing how to choose the foods that make up the diet, it is essential to consider other tips that greatly help you lose weight.
- Avoid processed products, sweets, sweets, and pastries in general.
- Give priority to water to hydrate and avoid soft drinks (even light ones ) and alcohol.
- Opt for soft and easily digestible cooking methods such as steaming, boiling, sautéing, or baking. Adding herbs and spices to dress brings a lot of flavor and variety to all dishes and is ideal for not getting bored and enjoying while losing weight.
- Eat slowly, chewing well, in a calm environment.
- Do not skip intakes to eat less or follow very restrictive diets. These are not healthy and could be ineffective in the long run.
In addition, it must be considered that increasing energy expenditure and performing physical activity regularly is essential. Likewise, sleep or stress are other vital aspects of successfully losing weight.
Include foods to lose weight in the diet.
Remember that these foods are only a complement to your weight loss plan. If you want to be at a healthy weight, be sure to follow all of your nutritionist’s recommendations. Also, remember the basics: healthy and balanced eating, physical exercise, and avoiding bad habits such as excessive consumption of junk food, alcohol, and sugar.