The most important foods to help you lose weight
Some put a diet program to lose weight, put a list of “foods that should not be eaten”. However, experts recommend adopting the opposite method, that is, adopting various foods that can be eaten in a healthy and balanced diet, not giving up some favorite foods and not putting them on the “forbidden to eat” list. model.
Contrary to what has been heard in the past, experts explain that the following seven food lists can help you achieve your weight loss goal:
1- avocado
Despite the number of calories and fat avocados contain, “one-third of a medium avocado contains 3 grams of dietary fiber along with unsaturated fatty acids,” says nutritionist Elizabeth Shaw, author of Shaw Simple Swaps. ”, as well as the unsaturated fats in avocados, support heart health and maintaining a healthy weight.
“The only downside is that avocados don’t have a lot of protein,” Shaw adds, so she recommends pairing them with protein sources like beans, lentils, and eggs.
2- Nuts
Many studies have concluded that nuts are an important part of a healthy diet. Lauren Harris-Pincus, nutritionist and author of The Everything Easy Pre-Diabetes Cookbook, says her research findings aren’t limited to a single type of nut, they include walnuts, almonds, pistachios, cashews and more.
3- Seeds
Similar to nuts, seeds are known for their unsaturated fat content and 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 fill you up [to help] swell in the digestive tract,” says Harris-Pincus.
It would be fair to say that adding more chia, flax or pumpkin seeds to the diet is a healthy choice. “For just 20 more calories per teaspoon, [person] will benefit from protein, fiber, desirable omega-3 fats and stay full longer,” explains Harris-Pincus.
4- Sweet potato
One medium potato contains 151 calories and about 12% of a person’s daily fiber needs. Sweet potatoes are packed with vitamin A and rich in potassium, an important electrolyte for blood pressure. Potatoes contain resistant starch, a type of carbohydrate that is “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 a day as part of a healthy lifestyle. Not to mention that most fruits are an excellent source of fiber, which can help you feel full and protect against chronic diseases. Studies have also found that eating fruit regularly is inversely related to obesity.
6- Whole grains
Whole grains are another great source of fiber. “Studies show that people who eat more whole grains, including foods like whole grain bread, brown rice, and whole wheat pasta, are less likely to struggle with their weight,” says Xu. Shaw recommends eating a variety of whole grains such as brown rice, quinoa, sorghum and oats to reap their benefits.
7- Sweet
Yes.. Eating sweets is possible while achieving weight loss goals, especially since avoiding sweets at all costs is often unsustainable. Restricting one’s favorite foods will most likely lead to cravings that can lead to cravings. However, it is possible to eat the sweets that one likes from time to time and enjoy it and move forward without feeling guilty.
