Losing weight can be an emotional challenge, but as much as it sounds too good to be true, certain foods can actually help you lose weight.
There’s no doubt, to lose weight, you need to eat fewer calories than you use. Therefore, consuming foods that help you feel fuller for longer will help curb your cravings and eat fewer calories.
Try to incorporate these foods into your daily diet and make sure they are within your reach:
Protein in the morning – studies show that starting the morning with protein (cheese, eggs, chicken breast, fish, yogurt) rather than cereal significantly lowers the caloric intake during the day. The protein contributes to a prolonged feeling of satiety and fewer sweet cravings. Unsweetened Greek yogurt with berries and nuts is one of the best options to start the morning.
Dark chocolate – do you want to enjoy chocolate between meals? Choose a cube or two of dark chocolate which contains over 70% cocoa solids. Recent experiments prove that people who ate dark chocolate between meals compared to people who ate milk chocolate consumed 15% less food during the day.
Beans– are an excellent source of protein, rich in fiber, and digest slowly so you feel fuller, thus preventing yourself from eating a lot during the day.
Vegetable soup – start the meal with a glass of soup, it reduces the amount you eat in the rest of the meal by at least 30%. It doesn’t matter whether the soup is thick or not as long as the soup is vegetable based. It’s preferable that the soup does not exceed 100-150 calories per serving. And you should give up the cream and the butter in the soup.
Pureed/Mashed Vegetables – the addition of vegetable puree such as cauliflower or zucchini helps cut calories. Mashed vegetables are just as tasty as mashed potatoes and can result in around 200-350 fewer calories in the same meal.
Nuts – a great snack. Take a small handful of almonds, peanuts, walnuts, or pecans. Studies show that when people chew nuts, they automatically eat less at later meals. In addition, they help with weight loss because of their essential fat content.
Apples – choose an apple in its natural form to enjoy the high fiber content in the fruit. The fibers contribute to a feeling of satiety and in addition chewing sends signals to the brain that you have already eaten something significant. This is a good reason to give up juices of any kind.
Grapefruit – researchers found that when obese people ate half a grapefruit before each meal, they dropped an average of 3 ½ pounds over 12 weeks. And what about grapefruit juice? Grapefruit juice has not been proven to have “fat burning” properties – it may just have helped people feel fuller. If you use medicines regularly consult your doctor. The combination of grapefruit with certain medications can sometimes be problematic
Leafy greens – include kale, spinach, collard greens, Swiss chard, and others. The green leaves are rich in fiber and nutrients. Adding leafy greens to your diet can help you feel full and reduce cravings for less nutritious foods. It is important to consult your doctor if you are taking medications such as blood thinners about how much you should eat each day to find the right balance.
Avocados – this unique fruit is loaded with healthy fats, water, and fiber making it very satisfying. To lose weight it is important to pay attention to the portion size
Bottom line –
There are many foods that are delicious, nutritious, and support your goals to reach or maintain a healthier weight. Try and enjoy!
https://www.webmd.com/ diet/obesity/features/9-foods-to-help-you-lose-weight
https://www.healthline.com/ nutrition/most-weight-loss-friendly-foods#1
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