10 foods to lose weight in a healthy way

To lose weight you do not need pills or expensive treatments.

Nature has rewarded us with many foods that can help us lose those extra pounds.

Do you want to lose weight and do not know where to start?

Here is a list of 20 excellent foods to lose weight in a totally healthy way top 10 best fat burners for women.

1. Avocados

Avocados are full of healthy fats and are perfect as an ingredient in salads.

They are especially rich in monoinstarurado oleic acid, the same type of fat found in olive oil.

In addition, 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 one study, people who consume avocado feel more satiated and have less desire to eat in the next five hours.

Learn 12 incredible 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 foods if you are trying to lose weight.

At the same time, they are very nutritious and contain anticancer substances.

3. Whole eggs

Eggs are one of the best foods you can consume 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 consumption during the next 36 hours.

Eggs are rich in protein, healthy fats and cause a sensation of being satiated with a small amount of calories.

They contain an incredible density of nutrients, most of them in the yolk, and can help you get all the nutrients you need if you have a restricted calorie 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 rich in protein and fiber, two nutrients that cause satiety and, therefore, reduce appetite.

Nevertheless:

There are many people who do not tolerate pulses, so it is important to cook them properly.

Discover now the best properties of legumes.

 

5. Salmon

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

It is a food that satisfies the appetite and keeps you satisfied for many hours with few calories, so it can help you lose weight.

Salmon is also rich in omega 3 fatty acids that help reduce inflammation, an important factor for obesity and metabolic diseases.

And there are still more:

Fish and shellfish in general, provide a significant amount of iodine, a nutrient necessary for the proper functioning of the thyroid.

 

6. Fruit

Most specialists agree that fruit is a very healthy food.

Although it contains sugar, it has a low energy density and it takes time to chew it.

In addition, the fiber contained in the fruit helps prevent sugar from being released into the bloodstream too quickly.

In other words:

The fruit can be a delicious and effective complement to a weight loss diet.

 

7. Whole yogurt

Yogurt contains probiotic bacteria that improve the functioning of your intestine.

This translates into:

A protection against inflammation and resistance to leptin, the main hormonal driver of obesity.

Whole yogurt or low-fat yogurt?

Several studies show that whole milk products, and not low in fat, are associated with a lower risk of obesity and type 2 diabetes. In addition, low-fat yogurts usually contain a lot of sugar.

 

8. Nuts

Nuts are an excellent snack that contains balanced amounts of protein, fiber and healthy fats.

Despite its high fat content, nuts do not fatten.

Population studies have also revealed that people who eat nuts are usually healthier and thinner than people who do not eat nuts.

Nuts are also quite high in calories, so be careful with bingeing.

 

9. Lean meat and chicken breast

Although there are no studies that confirm this, meat has always been unfairly labeled as having negative effects on health.

Various studies have shown that unprocessed red meat does not increase the risk of heart disease or diabetes.

But what is the 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 desire to bite late at night and cause a weight loss of almost half a kilo to week.

Protein is the nutrient that most satisfies the appetite and following a diet rich in protein can make you burn up to 80-100 more calories a day.

 

10. Green leafy vegetables

Green leafy vegetables have different properties that make them a perfect diet to lose weight.

They are low in calories and carbohydrates and are full of fiber.

Green leafy vegetables are incredibly nutritious and are very rich in all types of vitamins, minerals and antioxidants, including calcium.

Why is calcium important?

According to several studies, calcium helps burn fat.

Eating leafy green vegetables is an excellent way to increase the volume of your meals without increasing calories.