Slimming pills or expensive treatments not needed. Nature has rewarded us with many foods that can help you lose those kilos left over us. Y...
Slimming pills or expensive treatments not needed. Nature has rewarded us with many foods that can help you lose those kilos left over us. You want to lose weight and do not know where to start? Here I present a list of 20 excellent food to lose weight in a totally healthy.
What does this mean?
Thanks to its combination of fiber, protein and low energy density, cruciferous vegetables are the perfect food if you are trying to lose weight . At the same time, they are very nutritious and contain anti-cancer substances.
Fish, and seafood in general, they provide a significant amount of iodine, a nutrient necessary for the proper functioning of the thyroid.
Despite its high content of fat, nuts are not fattening.
Population studies have also shown that people who eat nuts tend to be healthier and slimmer than people who do not eat them. But, beware !: Nuts are also quite high in calories, so watch with binge eating.
Several studies have shown that red meat unprocessed does not increase the risk of heart disease or diabetes. But what is best of all?
Thanks to its high levels of protein, meat is a food that helps you lose weight.
Studies have shown that increasing protein intake to 25-30% of calories can reduce cravings by 60%, halving the munchies late at night and cause a weight loss of almost half a kilo to week. (eleven).
Protein is the nutrient that most satisfies the appetite and eating a diet rich in protein can make you burn up calories more per day 80-100.
They are low in calories and carbohydrates and are packed with fiber.
Green leafy vegetables are incredibly nutritious and are rich in all types of vitamins, minerals and antioxidants, including calcium is included.
Why is calcium important?
According to several studies, calcium helps burn fat.
The consumption of leafy green vegetables is a great way to increase the volume of your meals without increasing calories.
It is rich in protein and contains very few carbohydrates and fat.
As a dairy product, it is also rich in calcium, as I mentioned above, helps in the process of fat burning.
Brown rice, oats or quinoa are whole grains gluten packed with fiber and with a considerable amount of protein.
Oat beta - glucan is loaded with soluble fibers increase satiety and improve metabolic health.
Do not forget:
Refined grains are unhealthy and sometimes foods that include on the label "whole grains" are highly processed products which fatten and harm the body .
In a study of 91 obese people, average consumption of fresh grapefruit before meals caused a weight loss of 1.6 kg for a period of 12 weeks.
In addition, a reduction was also observed in insulin resistance, a metabolic abnormality involved in many chronic diseases.
Tuna is another low-calorie, protein-rich food.
It is popular among bodybuilders and models of fitness because it is an excellent way to maintain high levels of protein and lower levels of calories and fat.
One ounce (28 grams) contains 12 grams of chia carbohydrates, rather high amount, but 11 grams are those fiber.
In other words:
Chia seeds are one of the best sources of fiber in the world.
Although some studies have shown that chia seeds can help reduce appetite , it has not found a statistically important in causing weight loss effect.
Several human studies suggest that apple cider vinegar is useful for people who want to lose weight.
Consuming vinegar with meals rich in carbohydrates can increase the sense of satisfaction and, therefore, result in a lower calorie intake for the day, 200 to 275 calories less.
In a study in obese people:
The consumption of 15 or 30 ml of vinegar daily for 12 weeks caused a loss of 1.2 to 1.7 kilos.
It has also been shown that vinegar reduces the highs and lows of sugar after meals , which can have all sorts of beneficial health effects long term.
Visit our post Top 5 benefits of apple cider vinegar.
Contain a variety of nutrients and are especially rich in potassium, a nutrient lacking most people with an important role in controlling blood pressure.
According to the Satiety Index (SI), which measures the satiety produced by food, cooked potatoes have the highest satiety index compared with other foods.
This means that:
By eating boiled potatoes, your stomach is filled before and eat less of other foods. When overcook potatoes, leave them to cool for a while: form large amounts of resistant starch. This fiber-like substance has all kinds of health benefits, among which include weight loss.
According to various studies, these fatty acids called medium chain triglycerides, increase satiety and calorie burning.
Two studies, one for women and another for men who prove that coconut oil reduces amounts of abdominal fat.
Important:
Coconut oil also contains calories, so use it as a dressing in your meals is not a good idea.
This is not adding coconut oil to your diet, but to replace some cooking fats coconut oil.
Discover 10 Benefits of incorporating coconut oil to the diet.
The pepper contains a substance called capsaicin that, according to some studies, reduces appetite and increases fat burning.
This substance is also sold in supplement form and is a common ingredient in many commercial supplements designed for weight loss.
One study found that consuming 1 gram of red pepper reduced appetite and fat burning increased in people who did not eat chillies regularly.
However, no effects were observed in those accustomed to eating spicy food, indicating that you can develop some tolerance.
1. Avocados
Avocados are full of healthy fats and are perfect as an ingredient in salads. They are especially rich in oleic acid monoinstarurado, the same type of fat found in olive oil . They also contain a lot of water, so their energy density is not as high, and are rich in other important nutrients such as fiber and potassium. According to a study, people who consume avocado feel more satiated and have less desire to eat in the next five hours.2. cruciferous vegetables
Like other vegetables, cruciferous vegetables are rich in fiber and tend to be incredibly satisfying to the appetite.In addition, these types of vegetables also contain considerable amounts of protein .What does this mean?
Thanks to its combination of fiber, protein and low energy density, cruciferous vegetables are the perfect food if you are trying to lose weight . At the same time, they are very nutritious and contain anti-cancer substances.
3. Whole eggs
A study of 30 overweight women revealed that eating eggs at breakfast, instead of donuts, increases the feeling of satisfaction and causes a reduction in food intake during 36 hours. Eggs are rich in protein, healthy fats and cause a sense of satiated with a small amount of calories.They contain an incredible nutrient density, most of them in the bud, and can help you get all the nutrients you need if you have a calorie-restricted diet.4. Beans and legumes
These foods are usually rich in protein and fiber, two nutrients that cause satiety and therefore reduce appetite. But nevertheless: There are many people who can not tolerate the vegetables, so it is important to cook them properly.5. Salmon
It is a food that satisfies hunger and keeps you satiated for long hours with few calories, which can help you lose weight. Salmon is also rich in omega 3 fatty acids that help reduce inflammation, important for obesity and metabolic disease factor .Fish, and seafood in general, they provide a significant amount of iodine, a nutrient necessary for the proper functioning of the thyroid.
6. Fruit
Although it contains sugar, it has a low energy density and chewing takes time. In addition, the fiber contained in fruits helps prevent sugar into the bloodstream too quickly to be released. In other words the fruit can be a delicious and effective complement to a diet.7. Yogurt whole
Yogurt contains probiotic bacteria that improve the functioning of your gut. Protection against inflammation and leptin resistance, the main hormone impeller obesity. Studies show that whole, and not low - fat dairy products are associated with a lower risk of obesity and type 2 diabetes. In addition, low - fat yogurts often contain a lot of sugar.8. Nuts
Nuts are an excellent snack containing balanced amounts of protein, fiber and healthy fats.Despite its high content of fat, nuts are not fattening.
Population studies have also shown that people who eat nuts tend to be healthier and slimmer than people who do not eat them. But, beware !: Nuts are also quite high in calories, so watch with binge eating.
9. Lean meat and chicken breast
Although there are no studies to confirm this , l to flesh always has been unfairly categorized for having negative health effects.Several studies have shown that red meat unprocessed does not increase the risk of heart disease or diabetes. But what is best of all?
Thanks to its high levels of protein, meat is a food that helps you lose weight.
Studies have shown that increasing protein intake to 25-30% of calories can reduce cravings by 60%, halving the munchies late at night and cause a weight loss of almost half a kilo to week. (eleven).
Protein is the nutrient that most satisfies the appetite and eating a diet rich in protein can make you burn up calories more per day 80-100.
10. Leafy greens
Green leafy vegetables have different properties that make them a perfect food for weight loss.They are low in calories and carbohydrates and are packed with fiber.
Green leafy vegetables are incredibly nutritious and are rich in all types of vitamins, minerals and antioxidants, including calcium is included.
Why is calcium important?
According to several studies, calcium helps burn fat.
The consumption of leafy green vegetables is a great way to increase the volume of your meals without increasing calories.
11. Cottage cheese
Cottage cheese is a food that satiates enough appetite, making you feel full with fewer calories.It is rich in protein and contains very few carbohydrates and fat.
As a dairy product, it is also rich in calcium, as I mentioned above, helps in the process of fat burning.
12. Whole Grains
Although cereals have had a bad reputation in recent years, some are definitely healthy.Brown rice, oats or quinoa are whole grains gluten packed with fiber and with a considerable amount of protein.
Oat beta - glucan is loaded with soluble fibers increase satiety and improve metabolic health.
Do not forget:
Refined grains are unhealthy and sometimes foods that include on the label "whole grains" are highly processed products which fatten and harm the body .
13. Grapefruit
Eating half a grapefruit half an hour before your meals can help you feel more satiated and consume fewer calories.In a study of 91 obese people, average consumption of fresh grapefruit before meals caused a weight loss of 1.6 kg for a period of 12 weeks.
In addition, a reduction was also observed in insulin resistance, a metabolic abnormality involved in many chronic diseases.
14. Tuna
Tuna is a lean fish, so it does not have much fat.Tuna is another low-calorie, protein-rich food.
It is popular among bodybuilders and models of fitness because it is an excellent way to maintain high levels of protein and lower levels of calories and fat.
15. chia seeds
Chia seeds are one of the most nutritious foods on the planet.One ounce (28 grams) contains 12 grams of chia carbohydrates, rather high amount, but 11 grams are those fiber.
In other words:
Chia seeds are one of the best sources of fiber in the world.
Although some studies have shown that chia seeds can help reduce appetite , it has not found a statistically important in causing weight loss effect.
16. Apple cider vinegar
vinegar-applesApple cider vinegar is a very popular natural product for their properties.Several human studies suggest that apple cider vinegar is useful for people who want to lose weight.
Consuming vinegar with meals rich in carbohydrates can increase the sense of satisfaction and, therefore, result in a lower calorie intake for the day, 200 to 275 calories less.
In a study in obese people:
The consumption of 15 or 30 ml of vinegar daily for 12 weeks caused a loss of 1.2 to 1.7 kilos.
It has also been shown that vinegar reduces the highs and lows of sugar after meals , which can have all sorts of beneficial health effects long term.
Visit our post Top 5 benefits of apple cider vinegar.
17. Boiled potatoes
Potatoes are a perfect food to lose weight so as to have an iron constitution .Contain a variety of nutrients and are especially rich in potassium, a nutrient lacking most people with an important role in controlling blood pressure.
According to the Satiety Index (SI), which measures the satiety produced by food, cooked potatoes have the highest satiety index compared with other foods.
This means that:
By eating boiled potatoes, your stomach is filled before and eat less of other foods. When overcook potatoes, leave them to cool for a while: form large amounts of resistant starch. This fiber-like substance has all kinds of health benefits, among which include weight loss.
18. soup
As I mentioned earlier, meals and low energy density diets cause people to consume fewer calories. Most low energy density foods are those that contain a lot of water, such as vegetables and fruits. Some studies have shown that eating the same food as soup, rather than solid, makes people fill more and eat far fewer calories.19. Coconut oil
coconut oilCoconut oil is rich in fatty acids of medium length.According to various studies, these fatty acids called medium chain triglycerides, increase satiety and calorie burning.
Two studies, one for women and another for men who prove that coconut oil reduces amounts of abdominal fat.
Important:
Coconut oil also contains calories, so use it as a dressing in your meals is not a good idea.
This is not adding coconut oil to your diet, but to replace some cooking fats coconut oil.
Discover 10 Benefits of incorporating coconut oil to the diet.
20. Aji
Eating hot peppers can be very useful for weight loss.The pepper contains a substance called capsaicin that, according to some studies, reduces appetite and increases fat burning.
This substance is also sold in supplement form and is a common ingredient in many commercial supplements designed for weight loss.
One study found that consuming 1 gram of red pepper reduced appetite and fat burning increased in people who did not eat chillies regularly.
However, no effects were observed in those accustomed to eating spicy food, indicating that you can develop some tolerance.
