20 foods to lose weight healthily

Easy diet food recipes - Nature has rewarded us with many foods that can help you lose those kilos left over us.

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's a list with 20 excellent food to lose weight in a totally healthy.

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.

But that is not all:

According to a study, people who consume avocado feel more satiated and have less desire to eat in the next five hours (1).

Learn 12 amazing properties of avocado or avocado.

2. cruciferous vegetables

Cabbage, broccoli, Brussels sprouts and cauliflower are 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 (2).

3. Whole eggs

Eggs are one of the best foods you can eat if you want to lose weight.

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 (3).

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.

Do not miss the delicious properties of the egg.

4. Beans and legumes

Some beans and legumes such as black beans, red beans and lentils, can be really beneficial for weight loss.

These foods are usually high in protein and fiber, two nutrients that cause satiety and therefore reduce appetite.

Nevertheless:

There are many people who can not tolerate the vegetables, so it is important to cook them properly.

Discover now Best Properties legumes.

5. Salmon

Salmon is rich in healthy fats and high-quality protein and contains all major types of nutrients.

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, leading to obesity and metabolic diseases (4) factor.

And there's more:

Fish, and seafood in general, they provide a significant amount of iodine, a nutrient necessary for the proper functioning of the thyroid (5).

6. Fruit

Most experts agree that the fruit is a healthy food.

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.

This results in:

Protection against inflammation and leptin resistance, the main hormone impeller obesity.

¿Whole yogurt or low-fat yogurt?

Studies show that whole, and not low-fat dairy products are associated with a lower risk of obesity and type 2 diabetes (6). 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 fat content, 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 (7).

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, meat has always 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 (8).

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. (9).

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).

See our article How to better exploit the properties of red meat.

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 (11).

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 without gluten and fiber filled with a considerable amount of protein.

Oatmeal is loaded with beta-glucan soluble fiber that increase satiety and improve metabolic health (12).

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 (13).

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 fitness models 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 (14) effect.

However, thanks to its nutrient composition, makes sense that they can be useful in a diet.

11 safety pins known properties of chia (the 2 is essential).

16. Apple cider vinegar

Apple 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 (15).

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 (16).

It has also been shown to reduce the ups and downs vinegar sugar after meals, which can have all sorts of beneficial health effects long term (17).

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 (18).

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 starch.

This fiber-like substance has all kinds of health benefits, among which include weight loss (19).

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 (20).

19. Coconut oil

According to various studies, these fatty acids called medium chain triglycerides, increase satiety and calorie burning (21).

Two studies, one for women and another for men who prove that coconut oil reduces amounts of abdominal fat (22).

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.

20. Aji

The pepper contains a substance called capsaicin that, according to some studies, reduces appetite and increases fat burning (23).

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 (24).

However, no effects were observed in those accustomed to eating spicy food, indicating that you can develop some tolerance.

Too easy?

Sometimes we fail our goals because we do not have to do the necessary "tools". But now that you have them, you just need to ... get to work!