When some people set out to implement a diet program to lose weight, they make a list of “no foods to eat”. However, experts advise, according to what was published by the “Eating Well” website. EatingWellby adopting the opposite method, meaning not dispensing with some of the favorite foods and not including them in the “forbidden to eat” list, by adopting a variety of foods that can be eaten in a healthy and balanced eating pattern.
Experts explain that, contrary to what one may have heard in the past, the following list of seven foods can help in achieving the goal of weight loss, which are as follows:
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1- Avocado
Despite the amount of calories and fat avocados contain, nutritionist Elizabeth Shaw, author of Shaw Simple Swaps, says that “every third of a medium-sized avocado contains 3 grams of dietary fiber, along with unsaturated fatty acids.” To keep you feeling full”, in addition to the unsaturated fats in avocados support heart health and the maintenance of a healthy weight.
“The only downside is that avocados don’t have a lot of protein,” Shaw adds, so she suggests pairing them with protein sources like beans, lentils, and eggs.
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2- Nuts
Many studies have concluded that nuts are an important part of a healthy diet. Lauren Harris-Pincus, a nutritionist and author of The Everything Easy Pre-Diabetes Cookbook, says the research findings are not limited to one type of nut, but include walnuts, almonds, pistachios, cashews, and more.
3- The seeds
Similar to nuts, seeds are known for their unsaturated fat content, and they also contain fiber and protein. “Chia seeds have a special quality in that they can absorb more than ten times their weight in water, which allows them to swell in the digestive tract,” Harris-Pincus says. [للمساعدة] feeling full.”
It’s fair to say that adding more chia, flax, or pumpkin seeds to the diet is a healthy choice. Harris-Pincus explains, “For an extra 20 calories per teaspoon, he’s going to benefit.” [الشخص] of protein, fiber and coveted omega-3 fats and keep you full for a long time.”
4- Sweet potatoes
One medium-sized potato contains 151 calories and regarding 12% of a person’s daily fiber needs. Sweet potatoes are full of vitamin A and rich in potassium, an important electrolyte for blood pressure. Potatoes contain resistant starch, a type of carbohydrate that’s “resistant” to digestion and has been linked to lower levels of the hormone leptin, which is known to increase appetite.
5- Fruit
The 2020-2025 Dietary Guidelines for Americans recommend eating two servings of fruit per day as part of a healthy lifestyle. Not to mention that most fruits are an excellent source of fibre, which can help you feel full and can protect once morest chronic diseases. Research has also found that eating fruits regularly is inversely associated with obesity.
6- Whole grains
Whole grains are another great source of fiber. “Research shows that those who ate more whole grains were less likely to struggle with their weight,” Xu says, including foods like whole grain bread, brown rice and whole wheat pasta. Shaw recommends eating a variety of whole grains, such as brown rice, quinoa, sorghum and oats, to reap the benefits.
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7- Dessert
Yes.. It is possible to eat sweets while achieving weight loss goals, especially since avoiding sweets at all costs is usually unsustainable. Restricting the foods one likes the most is likely to lead to cravings that can lead to cravings. But it is possible to eat the sweets one loves and enjoy it from time to time, and move forward without feeling guilty.
