Contrary to popular opinion, cutting too many calories from your daily diet is not the optimal way to lose weight. On the contrary, you should load your diet with healthy foods that can fill you: only this practice will increase your energy, give you the strength to go to the gym and provide enough calories to keep your metabolism healthy and active. Health and weight loss are not the same: if you want to eat right, lose weight, or maintain your ideal weight, you must first find out what works for you, including the foods that help or hinder your goals.
We must be careful to focus on foods that can improve physical and mental health, not damage it. But what are slimming and, above all, healthy foods? There are many; they are the so-called ” superfoods “: they will help you balance weight or healthily lose weight. Here are 20 that you absolutely must not give up if you want to stay fit.
Spinach
Spinach is full of useful nutrients, such as iron, potassium, fiber, and even protein. Eating lots of spinach can help weight loss: they can be used both in salads and cooked or as ingredients for a smoothie.
Chia seeds
These little seeds collect important nutritional elements. One tablespoon of chia seeds contains 69 calories, largely thanks to healthy fats and over 5.5 grams of fiber. Once in the stomach, the seeds swell, creating a kind of jelly that creates a feeling of satiety.
Flax seeds
Flax seeds are several small kernels. One tablespoon has 55 calories, 3 grams of fiber, and 4 grams of good fats – you can add them to smoothies, use them in a cup of milk and cereal in the morning, or put them in smoothies for a healthy dessert. These seeds contain fat-burning nutrients and a lot of fiber that gives the feeling of satiety.
Watermelon
Watermelon, which gets its beautiful color from the antioxidant lycopene, is a juicy and delicious way to ensure you stay hydrated, a key factor in weight loss for various reasons. When you drink enough water, all of your systems (including your metabolism) are more capable of working at their maximum capacity. In addition, proper hydration prevents thirst from being confused with hunger, leading to overeating during the day. It also contains few calories.
Popcorn
Some healthy carbohydrates can help you lose weight – popcorn is one of them. It has a lower calorie volume than many other snacks and will digest slower, keeping you fuller for longer. Ignore the premade savory versions.
Apples
The skin of the apples offers a good dose of filler fiber, which can help you take in fewer calories in total. A medium apple has up to 4 grams of nutrients. Additionally, the antioxidants in apples can help prevent metabolic syndrome, a condition that can increase the risk of heart disease and other health problems such as obesity. Apples are the ideal low-calorie snack.
Tomatoes
The antioxidant lycopene, water, and potassium make tomatoes another must-eat food if you plan to lose weight. By eating them often, you will immediately notice a reduction in swelling.
Chickpeas
If you are a lover of legumes, chickpeas are a nutritional “bomb.” There is a reason why dieters often order chickpeas for dinner: their protein content is great, and they are healthy and low in fat .
Peppers
These colorful veggies offer a lot of vitamin C and give a strong sense of filling. If used also stuffed with lean meat, they will satiate you and nourish you well. They can also be eaten raw.
Dark Chocolate
Bitter dark chocolate contains antioxidants known as flavonoids, which promote good heart health. One gram of 70-85% cocoa dark chocolate has 3 grams of fiber and 64 grams of magnesium: elements that support nerve and muscle functions, bone health, and strength. For maximum benefits, use bars with at least 70% cocoa. The higher the percentage, the more antioxidants it will be. The slimming action of dark chocolate is probably given by the action of polyphenols, caffeine, and theobromine.
Sweet Potato
Carbohydrates are your body’s favorite source of energy, and being able to harvest them from foods that are also high in fiber, such as potatoes, will be a good thing. Sweet potato has, on average per 100g, 41 grams of healthy carbohydrates and 7 grams of fiber. Sweet potatoes have a lower glycemic index than classic potatoes and fewer calories.
Lentils
Lentils are a must in weight loss due to their fiber and protein content, but they are low in calories. They should be eaten in soup or by adding them to pasta.
Oats
Oats provide simple carbohydrates and help with weight loss. It can be eaten in different ways and combined with numerous types of food: the result will always be optimal.
Steak
Unlike other types of meat, beef is low in saturated fat: eating a lean steak can help you shed the extra pounds by relying on its protein. It is always good to combine vegetables with steak.
Eggs
Food guides consider eggs to be a healthy source of protein, but they should never be overused for their cholesterol content. White is the favorite food for bodybuilders to store protein while maintaining very good muscle definition.
Cabbage
It seems that cabbage is a super healthy food: one hundred grams have only 33 calories, but on the other hand, 2 grams of protein, 1 gram of fiber, and one helps maintain good levels of iron and calcium. It is advisable to eat it with black beans.
Greek Yogurt
Greek yogurt can keep you full and destroy hunger by keeping blood sugar levels steady with its hoarding of carbohydrates, proteins, and fats. Instead of choosing the non-fat type, choose the one with 2 percent fat or the one made with whole milk, and you can consider this dessert a meal.
Salmon
Fish fat keeps your heart healthy, but it can also help you lose weight. Omega -3 fatty acids help you build muscle walls to your maximum potential. And the more muscle you have, the more calories your body will burn.
Buckwheat Pasta
Swap simple pasta for this wide variety (which you can easily find at the grocery store). Buckwheat pasta contains a lot of fiber and protein, making it more filling.
Blueberries
Blueberries and red fruits, in general, are great for weight loss. However, fruits with a blue hue, such as blueberries, are among the best of the group thanks to the antioxidant anthocyanin, which gives them their color and can have anti-inflammatory properties. They also provide 4 grams of fiber for every 100 grams, helping to keep you in a good mood.
Conclusions
All the foods on this list are a good help for all those who intend to eliminate those extra pounds and more. The list includes healthy foods with above-average beneficial properties. Nevertheless, losing weight is a serious matter and requires external professional support, a dietician. We, therefore, recommend that you “do not do your own thing” . It is possible to inquire online on specialized portals to start building an idea on what it could do for you.
Also Read: DIET, THE SEVEN RULES TO LOSE WEIGHT QUICKLY AND HEALTHILY
