To lose weight with health? Adopt these 20 foods
Get to know foods that are true remedies for healthy weight loss, as they contribute to dietary re-education
Food re-education is the best way to lose weight with health, as including healthy foods in your diet is the best way to help your body change the way it handles food and nutrients. Consuming foods that improve intestinal transit, fight fluid retention, speed up metabolism, cheat hunger and help burn fat is an excellent remedy for healthy weight loss - and the best part: avoid the accordion effect.
If your goal is to lose weight with health and reduce measures, you can include the following foods in your diet to lose weight. Look for a variety of recipes that mix the foods you like with the new flavors, so you can get into the habit of maintaining a healthy diet and realize how pleasant it is to try natural flavors. Combine dietary re-education with a change in habits also in the physical part and look for an exercise that you like to practice.
Keep in mind that the contemporary diet, full of sugar, sweets, fat, fried foods and processed foods, is one of the great villains of a healthy lifestyle. Healthy weight loss goes far beyond weight and involves creating lifestyle habits that prevent you from getting fat again or, worse, from evolving into obesity. Discover some tasty and versatile options with which you can create recipes that will help you lose weight with health - as a bonus, you even learn more about nutrients and have fun in the kitchen.
Foods to lose weight with health
Green tea
Several studies confirm the benefits of green tea for those looking to lose weight with health. Rich in catechins, antioxidants that stimulate metabolism, tea can help burn more calories.Green tea is able to act in the body preventing the degradation of norepinephrine, an essential neurotransmitter that, among other things, promotes lipolysis, decomposition and elimination of fats.
Ginger
Root with antioxidant action, low calorie value and rich in vitamins B3, B6 and C, ginger is a natural thermogenic that speeds up our metabolism and increases body fat burning.
It also facilitates the digestion of fatty foods and improves bowel function, being a good natural remedy against stomach discomfort, nausea and indigestion. You can use ginger in teas, juices or eat it in pieces.
It is important to remember that, according to the National Health Surveillance Agency (Anvisa), the use of ginger is contraindicated for people with hypertension.
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Oat
Cereal rich in soluble and insoluble fibers, oats help in weight loss because its fibers increase the feeling of satiety, helping to control glycemic and helping to regulate the intestine.
Thus, they decongest our body of toxins and fats that make us fat and even sick. If we want to get a greater amount of nutrients, we must consume raw oats.
Cucumber
Due to its high water content and low calorie content, cucumber is the ideal source for people who are looking to lose weight.
Refreshing and diuretic, it eliminates toxins and helps with hydration. It can be consumed in salads, sandwiches or as a snack.
Quinoa
Although it doesn't contain few calories, quinoa is very rich in protein, nutrients and fiber, promoting satiety and helping to control hunger.
It is a great alternative to replace rice with beans. In the form of flour, it can be mixed with juice or food. Already in the form of grains, it can be cooked together with vegetables or salad.
Prune
Prune helps improve intestinal transit, combating constipation and keeping the body full for longer. Again, the merit is its fibers, which, in addition to stimulating the functioning of the intestine, easily satisfy hunger, helping with weight loss.
Low in calories and convenient to carry, prunes replaces sweets and can be consumed in intermediate snacks or as a dessert.
Papaya
Diuretic and rich in fiber, papaya combats belly swelling and is indicated for all people who suffer from digestive problems such as diarrhea, gas, constipation, gastritis, etc.
It is a very nutritious fruit, which is also responsible for the correct functioning of the metabolism and for eliminating excess fat from our body.
Green leaves
They are always very suitable for those who want to lose weight in good health, as, in addition to having very few calories and a high nutritional value, they contain a high fiber index, which promote satiety and help in the proper functioning of our intestines, consequently eliminating all the nasty and harmful toxins in our body. Some examples are kale, which you can consume on its own or in detox juices, and watercress.
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goji berry
O goji berry stands out for being rich in vitamin C, a nutrient that improves the immune system, mood, prevents eye problems, strokes and helps you lose weight with health.
A survey published in 2011 showed that daily intake of goji berry juice for 14 days was able to reduce waist circumference and increase metabolic rates in humans compared to a control group that took a placebo juice.
Similar to red raisins, gojis have a sweet taste with a sour touch, and can be added to juices, yogurts, cereals, etc. Always buy them organic.
Nuts
Nuts and nuts, such as almonds, walnuts, hazelnuts, cashews, Brazil nuts, macadamia nuts, pistachios and others, also known as oilseeds, are very important to increase levels of HDL, the good cholesterol, preventing heart disease. The good fat found in walnuts is also great for those who are trying to lose weight with health, because it gives a satiety effect.
Fatty acids help to thin the figure, activating the fat burning metabolism and eliminating the fatty tissue that accumulates in the abdominal region.
A good tip is to eat the oilseeds before meals, as the fats take longer to be digested by the body, the tendency is to consume smaller portions.
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Chickpea
Chickpeas, like most vegetables, are valuable because of their fiber content – ​​two cups provide the full daily amount. Because of this and because it has a low caloric value, it helps you to lose weight with health efficiently, reducing your appetite.
Chia
Because it is super rich in soluble fiber, which helps in the feeling of satiety, chia seed reduces cholesterol absorption and helps regulate blood glucose. It has a neutral taste and is super easy to add to almost any food, such as fruit, salads or yogurt.
Pineapple
Pineapple helps you lose weight because it is rich in water and vitamin C. With few calories, it combats fluid retention and, as it is acidic and diuretic, it helps with digestion. Don't forget to drink plenty of water and other fluids so you don't get dehydrated.
Lemon
Lemon is a diuretic, rich in vitamin C and a powerful antioxidant, which eliminates toxins and helps with digestion, contributing to weight loss.
The white part of the lemon and the rind contain pectin, which when dissolved in water produces a viscous mass that aids in intestinal transit and satiety, delaying the absorption of sugars.
Linseed
Flax seeds are antioxidant and high in fiber. They contain bioactive substances that act on the modulation of the inflammatory process due to the omega 3 present in food.
It helps with digestion and can help maintain fitness. They help lower cholesterol and blood sugar levels. Sprinkle a tablespoon of ground flaxseed daily on cereals for breakfast or salads.
Litter
Apple helps you lose weight with health, as it is rich in antioxidants, regulates cholesterol and triglyceride levels and aids in digestion, being highly recommended for cases of obesity and constipation.
It also has pectin and a good amount of potassium, a nutrient that eliminates extra sodium from the body, reducing fluid retention and, with it, part of the swelling. Contains insoluble fiber in the husk, which stays in the stomach longer and delays hunger.
Bitter chocolate
Eating chocolate helps you lose weight with health because small doses of chocolate in the body favor the metabolism, keeping it faster and helping to reduce the amount of fat in the body. In addition, some antioxidants present in dark chocolate interfere with the production of a hormone called leptin, which regulates satiety, helping to lose weight.
The properties that are in chocolate and help you lose weight are present in the cocoa of chocolate, so it is ideal to eat dark or semisweet chocolate.
Whole Foods
Wholesome food is one that has not had its structure altered during the industrialization process, maintaining the integrity of vitamins, minerals and fibers. In turn, all these nutrients prolong satiety, reducing hunger and, consequently, the amount of food ingested.
Eating at least 20 grams of fiber daily from whole grains, fruits and vegetables helps to increase the feeling of fullness. A study published last year showed that women who eat more fiber gain less weight as they age.
lean proteins
In a 2009 study in the United States, people who ate more protein for breakfast (such as eggs, for example) felt less hungry and ate fewer calories throughout the day than those who ate little protein for their first meal.
In addition, eating three servings a day of foods rich in calcium and vitamin D, such as low-fat dairy products (skimmed milk and white cheeses), helps reduce muscle loss and facilitates weight maintenance, a study indicates.
Water
Water can help you lose a few pounds by preventing you from eating more. In addition to being vital for the proper functioning of the body's systems, having a glass of water before main meals and before snacks is a way to eat less – as the stomach is already partially filled with water, the feeling of fullness will not take long to arrive and the tendency is to eat less than usual.
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Instead of worrying only about losing weight, we also need to always choose diets that maintain and improve our health status. When in doubt, seek the help of a nutritionist, who will indicate the best type of diet for you to lose weight with health.
