We present the definitive list of what you should always include in your weekly diet if you are looking to lose weight
No food alone works magic, but it does help. To really lose weight , we just need to be smart and give the body what it requires.
In addition, it is not necessary to diet or spend a fortune eating healthy and ‘light’ . In fact, if you eat with your head and in moderate quantities, you will already be able to observe how the kilos begin to fall off the scale.
Here are the nine foods , detailed by Carolyn Hodges , nutritionist and creator of The Dinner Shift , that are ideal for losing weight , as they have hardly any carbohydrates and are very healthy:
Chia seeds, ideal for weight loss
Chia seeds expand when joined with a liquid, and increase in volume . Therefore, if we consume them mixed with water, they will increase in volume in the stomach, which will make us more satiated and, therefore, eat less.
Also, chia seeds are high in fiber . About two tablespoons contain ten grams of fiber, 40% of the recommended daily intake. In this regard, numerous studies have linked fiber to weight loss, such as this one from 2015 .
Be careful , although chia works to lose weight , you have to be careful with the amounts , because two tablespoons have 138 calories and 9 grams of fat, so you have to use it and consume it in moderation, to see if the remedy is going to be worse than the disease.
Fermented foods: promote fat loss
Gut health is essential for weight loss. In addition to supporting immunity and good digestion, a healthy balance of good bacteria in the intestinal tract can help promote fat burning.
“Try to include foods rich in probiotics most days, such as bananas, asparagus, legumes and onions , as they provide fuel for our healthy” insects “in the intestine. Healthy intestines,” says the nutritionist, who also recommends the yogurt and kombucha .
Fatty fish: more satiety
The fatty fish like salmon, mackerel, trout or sardines are incredibly healthy and very satisfying. They are packed with high-quality protein and nutrients. In addition, they contain a considerable amount of omega-3 fatty acids , which have been shown to help reduce bloating.
Green leafy and cruciferous vegetables: negative calories
With green leafy vegetables we mean spinach or chard , among many others. They are ideal for losing weight , since they are low in calories and carbohydrates and have a lot of fiber. Eating green leafy vegetables is a great way to bulk up your meals without increasing the number of calories. In addition, they are very nutritious and rich in vitamins, antioxidants and minerals and have negative calories, that is, you spend more to digest them than the calories they contain.
The cruciferous vegetables include broccoli, cauliflower or Brussels sprouts. They are rich in fiber and tend to be incredibly filling . They do not contain as much protein as animal foods or legumes, but they do contain more than most vegetables.
Apple, one of the best fruits to lose weight
One of the best fruits to lose weight is the apple , the same one recommended by the expert. Its low caloric index (90 calories per piece), its large amount of fiber (5.4 grams per unit) and its high satiating power make this fruit the most suitable option to eat at dinner.
Scientific studies have shown that apples are also good for weight loss . In this research it was found that those who ate this fruit lost more weight than those who did not.
In addition, another review carried out among more than 124,000 people determined that those who ate apples daily lost an average of half a kilo more, in a period of four years, than those who did not.
Eggs: satisfying and rich in protein
The whole eggs are a fantastic option for weight loss because they are rich in protein , healthy fats, increase the feeling of satiety and are very low in calories. A study in overweight women showed that eating eggs for breakfast increased feelings of fullness and caused participants to eat less for the next 36 hours.
Pistachios, less calories in comparison
All nuts can be included in a healthy diet to lose weight . They are satisfying thanks to their fat, fiber and protein content. The key is portion control, since a quarter cup of these foods already has 160 and 200 calories.
” Pistachios are one of the lowest calorie nuts, with 160 per serving . Besides being delicious, they have many benefits, such as lowering the risk of type 2 diabetes, maintaining a healthy gut and improving cholesterol levels,” says Hodges. . Additionally, eating pistachios two or more times a week has been shown to reduce the risk of future weight gain .
Avocados: healthy fats
While most fruits are high in carbohydrates, avocados are loaded with healthy fats.
They are particularly high in monounsaturated oleic acid , the same type of fat found in our beloved olive oil. Although they are almost all fat, avocados also contain a lot of water and fiber, which makes them less caloric than people think. An avocado has about 300 calories .
Finally, the expert recommends dark chocolate . Cocoa is rich in flavonoids, a category of polyphenols associated with lower insulin resistance and high blood pressure.
Also, Harvard recently conducted a small study that suggests there is a link between dark chocolate and brain function. The researchers concluded that chocolate appeared to increase the brain’s blood supply , providing it with more fuel for the work it does. When it comes to calories, each ounce is typically about 90 calories , which is pretty little.
Which one are you going to include in your diet now?