2024-04-07 14:00:00
Weight loss is a personal process that each person approaches according to their goals and preferences. However, the The key to losing weight does not always lie in strict diets or exhausting regimens. Sometimes the solution lies in choosing the correct foodsthose who help you lose weight even without dieting. An adequate diet, rich in nutrients and low in empty calories, can be the secret to achieving and maintaining a healthy weight, even losing those extra kilos, without the need to count each calorie.
These 20 foods are perfect if you want to satisfy your appetite. Click on the video and take note of the ones you like the most!
Clara
20 foods that you can eat until you’re full because they don’t make you fat
If you have come this far because your goal is to lose weight but you don’t want to give up tasty and varied dishes, remember that sometimes less is more. Less restrictions, fewer complications, and definitely less hunger.
Today I show you 10 foods that will be the new allies in your diet because they are very satiating and help you lose weight. With them you will not only nourish your body, but you will also achieve natural and sustainable weight loss. Also, I leave you a 3 day menu as an example that will be great for designing varied and balanced dishes with these foods.
Losing weight without being on a diet, is it possible?
The idea of losing weight without being on a diet may sound like utopia to many, but the reality is that it is perfectly possible. As? The answer is to understand that the weight loss process is based on a caloric balance: consume fewer calories than you burn. While crash diets can offer quick results in the short term, they are often difficult to maintain and can have negative effects on our mental and physical health in the long term.
“If you are trying to lose weight, It doesn’t mean you can’t eat your favorite foods.. The important thing is to have a healthy eating plan, consume fewer calories either; in another sense, burn more calories than you eat and drink,” they explain in a report the experts of National Institute of Diabetes and Digestive and Kidney Diseases.
Fad diets or balanced diet, what is more effective?
“Las Fad diets are not the best way to lose weight permanently. They promise to lose weight quickly, but they are usually difficult to maintain over time,” they add from the NIDDK. Therefore, opting for a balanced diet Including a variety of nutritious foods can be a very helpful strategy. more effective and sustainable in the long term.
Many researchers They also support the idea that it is not necessary to follow a strict diet to lose weight effectively. A study from Wake Forest University (North Carolina), published in the journal Obesity, found that people who simply added high fiber foods to your diet lost weight without making any other changes to your lifestyle.
Likewise, other research has shown that certain foods can speed up metabolism, suppress appetite and increase fat burningwhich facilitates weight loss without the need to undergo extreme diets.
CANVA
Ten foods you can eat to lose weight
Those who promote satietysuch as lean proteins, high-fiber vegetables, and whole grains, are some of the foods you can eat until you burst because they help reduce appetite and prevent you from overeating or snacking between meals. In addition, snack options such as nutsrich in healthy fats, contribute to a feeling of fullness that lasts longer.
The key is prioritize these foods in your diet in a balanced wayinstead of those high in saturated fat, added sugars and salt.
- Salmon. Salmon is rich in omega-3 fatty acids, which can helpreduce inflammation and improve cardiovascular health. It’s also a good source of lean protein, which will leave you feeling satiated and reduce your appetite.
- Eggs. Eggs are an excellent source of high-quality protein and essential nutrients like vitamin D and choline, which can help you feel fuller for longer. In addition, they are low in calories and increase natural leptin production in the body, the hormone that reduces hunger.
- Green leafy vegetables. Spinach, lettuce or broccoli, among others, are low in calories and high in fiberrich in important vitamins and minerals, which makes them ideal allies for losing weight and staying nourished.
- Apples. The apples are rich in fiber and waterwhich makes them an excellent option for you to control hunger and reduce overall calorie consumption.
- Avena. Oatmeal is one of the star foods in any diet, since it is a great source of soluble fiber capable of reducing cholesterol and improving your digestive health.
- Avocados. Far from the belief that this food is one of the most fattening, avocados are rich in healthy monounsaturated fatsfiber, important vitamins and minerals, ideal for promoting satiety and reducing appetite.
- Beans and legumes. Beans and legumes are rich in complete plant proteins, fiber and other essential nutrients, making them ideal foods for keep you full and satisfied for longer.
- Greek yogurt without sugar or fat. Greek yogurt is an excellent source of high-quality protein and probiotics, which not only helps improve digestive health, but also activates the hormone leptin.
- Walnuts. Walnuts are rich in healthy fats, important nutrients and fiber. Is a healthy alternative to high-calorie snacks that are not compatible with weight loss, and will help you get to the next meal without going hungry.
- Chilli Peppers. Hot peppers contain capsaicin, a compound that, according to studies like this from Purdue University (USA), has shown increase metabolism and promote fat burning naturallywhich can help speed up weight loss.
CANVA
This is how you can combine these foods in your weekly menu
Although you can eat some of them alone, as a snack or snack, it is best find a way to combine them to have a healthy and varied diet that, in addition to nourishing you, help you lose weight.
Therefore, I have designed a example of a three-day menu which includes all of these foods, along with other healthy options that promote weight loss, in balanced, varied and delicious dishes. And easy to make if you’re not very handy in the kitchen!
Day 1:
- Breakfast: Scrambled eggs with avocado and whole wheat toast.
- Food: Salmon salad with spinach, cucumber, tomato and extra virgin olive oil dressing and pinch of salt.
- Snack: Nonfat Greek yogurt with sliced apple.
- Cena: Grilled chicken breast with steamed broccoli and a side of black beans.
Day 2:
- Breakfast: Cooked oatmeal with apple slices and walnuts.
- Food: Baked salmon with asparagus and legumes.
- Snack: Greek yogurt smoothie with blueberries and spinach.
- Cena: Tuna salad with avocado, hot peppers and lemon dressing.
Day 3:
- Breakfast: Whole wheat toast with avocado and poached eggs.
- Food: Quinoa salad with green leafy vegetables, red beans and hot peppers.
- Snack: Greek yogurt with fruit (apple, red berries or kiwi).
- Cena: Grilled salmon fillet with asparagus and steamed broccoli.
CANVA
This three-day menu is just an example of how you can combine the mentioned foods in a balanced way, but you can adapt it to your preferences and tastes. The important thing to keep in mind is that success in weight loss lies in maintaining a proper balance between calorie intake and energy expenditure. Therefore, it is essential that you pay attention to the portions. There is no point in preparing these dishes, even if they are based on healthy foods that promote weight loss, if you are going to exceed the calories by increasing your portions.
Besides, This menu is just the starting point.. Within each food group there are a variety of delicious options and alternatives that you can include in your diet to make it interesting and varied.
Remember that the key to successful and sustainable weight loss is to adopt long-term healthy eating habits and regular exercise. By incorporating a variety of nutritious, balanced foods into your daily diet and paying attention to portions, you will be on the right track to achieving your weight goals in a healthy and sustainable way.
1712518439
#eat #lose #weight #foods #lose #weight #dieting
