The best foods to lose weight
- Fruits and vegetables
- Foods rich in dietary fiber for weight loss
- Lean protein
- Weight loss diet: what to avoid?
- A typical day of foods for weight loss
A few common dietary mistakes can slow down weight loss and promote nutrient storage in the body. On the contrary, certain foods are valuable allies when it comes to losing weight sustainably. In this article, discover the best foods for weight loss as well as some tips for incorporating them into everyday life with a typical day on the menus.
Fruits and vegetables
Fruits and vegetables are obviously our best allies when it comes to losing weight and taking care of our figure. Indeed, they have some important advantages that it can be very wise to take advantage of on a daily basis.
Principle of energy density
Energy density is the amount of calories per gram of a food. Thus, the lower the energy density, the more it will take a large volume of the food in question to achieve a given amount of calories. On the contrary, the higher the energy density, the smaller the volume needed to achieve a given amount of calorie. For example, a chocolate cookie has a high energy density. In contrast, salad has a very low energy density. To lose weight, it is naturally necessary to promote the consumption of food with low energy density since it is possible to consume them to satiety without causing an overconsumption of calories. Fruits and vegetables generally have a low energy density. This is why they are great foods for weight loss.
Health Benefits of Fruits and Vegetables
Beyond their low energy density, fruits and vegetables have other health benefits:
- Contains dietary fiber
- Micronutrient vectors: vitamins, antioxidants, minerals
- Provide water to the body
- Promote satiety
- Prevent cardiovascular disease and certain digestive cancers
- Regulate blood sugar
Foods rich in dietary fiber for weight loss
As part of a weight loss project, it is essential to bet on dietary fiber and leave them a prominent place during each meal of the day.
How does dietary fiber make you lose weight?
There are two types of dietary fiber, soluble fiber and insoluble fiber. Whatever their nature, dietary fibers have very specific actions in the body and actively participate in weight loss.
Roles of dietary fiber:
- Blood sugar regulation
- Stimulation of the elimination of fats and sugars
- Regulation of blood cholesterol
- Prevention of cardiovascular disease
- Protection against certain digestive cancers
- Improvement of intestinal transit
- Promote satiety and reduce food intake and snacking
- Decreased risk of overweight, obesity and type 2 diabetes
Which foods are the richest in dietary fiber?
As part of a weight loss diet, here are some foods rich in fiber to include in each meal:
- Fresh fruits and vegetables
- Fruit compote
- Dried fruits
- Prunes
- Whole grains
- Complete starches
- Wholemeal or grain breads
- Oilseeds
- Oat and wheat bran
- Legumes
- Soy
Lean protein
Without switching to a high protein diet, it is interesting to ensure that you consume enough lean protein as part of a weight loss diet. Indeed, lean proteins, whether of plant or animal origin, promote weight loss on many levels.
Roles of lean proteins on health and on the line
The role of lean proteins on the body is multiple. First of all, as part of a diet, quality protein helps prevent muscle wasting and promotes the development of muscle fiber. Thus, and combined with regular sports practice, they actively contribute to toning and redrawing the silhouette. In addition, proteins are macro nutrients that are difficult for the body to digest, so they lead to significant energy expenditure linked to digestion work. Finally, lean protein is the perfect food to lose weight because it causes a feeling of fullness faster and longer.
What are the best sources of lean protein?
Here is a list of the best sources of lean protein for weight loss:
- Poultry
- White and fatty fish
- Eggs
- Sea food
- Shellfish
- Soy
- Tofu
- Legumes
- Oilseeds
- White cheese
- Soy yogurts
- Whole grains
Weight loss diet: what to avoid?
Unlike the previous foods, some foods significantly slow down weight loss and promote weight gain and nutrient storage.
Foods to Avoid for Weight Loss:
- White sugar
- Sweet products: cookies, cakes, pastries, etc.
- Refined cereals and white bread
- Ready meals
- Fast food
- Processed foods
- Cold cuts
- Saturated and trans fats
- Sodas and sugary drinks
- Alcohol
- Etc.
A typical day of foods for weight loss
In practice, here is an example of a menu made from the best foods for weight loss.
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