The only 12 foods you should eat to lose weight (such as eggs, nuts or tuna)

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If you are trying to lose weight and diets are not for you, we tell you what to eat to lower those extra pounds and be healthy, you should focus your weight loss plan on the kind of food you eat.

Sometimes it is not necessary to follow a regimen at your fingertips, as long as you follow the correct instructions and feed yourself intelligently.
In addition, it is not necessary to spend a fortune on eating healthy and 'light'. In fact, with which you eat healthy and in moderate quantities, you will already be able to observe how the kilos begin to come down from the scale.
Here we present the 12 foods, collected from 'Heathline', which are ideal for weight loss, as they hardly have carbohydrates and are very healthy.

1) Whole eggs

The whole eggs are a fantastic option for losing weight. Although they have been vilified in recent years, new studies show that they do not affect cholesterol in the blood or cause heart attacks, as has been affirmed.
In addition, they are one of the best foods to lose weight, because they are rich in protein, healthy fats, increase the feeling of fullness and are very low in calories.
study of overweight women showed that eating eggs increased the feeling of fullness and made participants eat less during the next 36 hours.
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2) Green leafy vegetables

With green leafy vegetables, we refer to spinach or Swiss chard, among many others.
They are ideal for weight loss since they are low in calories and carbohydrates and have a lot of fiber.
Eating green leafy vegetables is an excellent way to increase the volume of your meals without increasing the number of calories. In addition, they are very nutritious and rich in vitamins, antioxidants, and minerals.
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3) Salmon

The fatty fish like salmon are incredibly healthy and very satisfying. 
The salmon is full of high-quality proteins and nutrients. In addition, it carries a considerable amount of  omega-3 fatty acids, which have been shown to help reduce swelling. Mackerel, trout or sardines are also fatty fish to consider.
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4) Cruciferous vegetables

The cruciferous vegetables include broccoli, cauliflower or Brussels sprouts. They are rich in fiber and tend to be incredibly satiating.
They do not contain as many proteins as animal foods or legumes, but they do more than most vegetables.
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5) Lean Meat

The lean meat has been unfairly demonized. Although processed meat is not healthy, numerous studies show that lean meat does not increase the risk of heart disease or diabetes, as is often claimed.
Meat is packed with protein, and following a diet based on these will cause you to burn 80 to 100 more calories per day.
study has shown that increasing protein intake by 25% can reduce cravings by 60%, reduce the desire to snack at night and cause a weight loss of almost half a kilo per week.
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6) Boiled potatoes

The potatoes have many properties that make them perfect food, both to lose weight to improve health.
They are particularly high in potassium, a nutrient that most of us do not consume regularly and plays an important role in controlling blood pressure.
On a scale called the satiety index, boiled potatoes scored the highest. This means that by eating them you will feel full and, therefore, you will eat less of other foods.
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7) Tuna

The tuna is another food low in calories and high in protein. It's lean fish, which means it's low in fat.
If you are trying to increase your protein intake, be sure to choose canned tuna naturally, and not in oil.

8) Legumes

The vegetables can be beneficial for weight lossThey tend to be high in protein and fiber, which increases the feeling of fullness.
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9) Avocados

While most fruits are high in carbohydrates, avocados are loaded with healthy fats.
They are particularly high in monounsaturated oleic acid, the same type of fat found in our beloved olive oil.
Although they are almost all fat, avocados also contain a lot of water and fiber, which makes them less caloric than people think. An avocado has about 300 calories.
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10) Nuts

Despite being high in fat, walnuts do not get as fat as you would expect. A handful (28 grams) contains approximately 170 calories.
They are an excellent snack full of protein, fiber, and healthy fats.
Some studies have shown that eating nuts can improve metabolic health and even promote weight loss.
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11) Chia seeds

The chia seeds are one of the most nutritious foods on the planet. They are low in carbohydrates and high in fiber, which means that they can absorb up to eleven times their weight in water, which will cause them to increase in size when they reach the stomach, increasing the feeling of fullness.
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12) Natural yogurt

The yogurt is another excellent food because it protects the intestine against inflammation and leptin resistance, which is one of the main hormonal factors of obesity.
It is better to choose those yogurts that have fat since it has been shown that whole milk products are associated with a lower risk of obesity and type 2 diabetes in the long term.
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