10 best foods to help you lose weight
There is no magic diet. But if you want to lose weight, your food choices play a big role. Some foods are rich in dietary fiber. They take longer to eat and contain fewer calories per gram. They can also affect hormone levels in your body and make you feel less hungry.
That is the thinking behind the following foods:
10 foods to help you lose weight
1. Salads: Make salads with tomatoes, carrots, beetroot, cabbage, red peppers, lettuce or cucumber, all of which are low in calories — these are the foundations of your diet. To liven up your salads, add quark or lemon. You can also use these vegetables in sandwiches. Bread helps you refuel, but instead of spreading it with butter, use a spicy coriander and mint sauce.
2. Grapes: Instead of munching on cookies after a hard day, try grapes. They are high in sugar, but as long as you do not overdo it, eating grapes can be just as soothing as eating cookies, with the added benefit of being fat-free. Grapes are a particularly good choice: 100 g contains only 70 calories.
3. Oranges: The more slowly you eat, the easier it is to notice your body’s signals that you are full. And what takes longer than peeling and cutting up oranges? Oranges contain only 48 calories (200 ml of orange juice, which contains no dietary fiber, has 115 calories).
4. Potatoes: Surprised? The problem is less about potatoes themselves and more about how they are cooked. Potato chips and other forms of fried potatoes contain a lot of fat. Baked or boiled potatoes without fatty additions are a very good choice for your diet. You can eat them mashed with pepper or a little lime powder, or stuffed and prepared without oil. (If you really want potato chips, make them in the microwave.) Potatoes contain only 97 calories.
Boiled sweet potatoes have a naturally rich flavor and a slightly creamy texture. They contain 120 calories more than regular potatoes, but they are delicious even without any additions. And although they are a different variety from regular potatoes, they are just as nutritious.
5. Cereals high in dietary fiber: If you watch your portions, some cereal-based foods are also relatively low in calories. Other breakfast options include rolled oats or rice or corn flakes with a low sugar content. Pour skim milk over your cereal and, if you prefer it sweet, add chopped fruit.
6. Sprouted legumes: Once legumes have sprouted, they provide vitamins and dietary fiber. They are good to eat raw if you want to slim down. Other legumes, such as broad beans and dried peas, can be made more palatable by steaming, although this reduces their nutritional value.
7. Quark: Quark made from skim cow’s milk contains only 56 calories and is a good source of protein, vitamins and calcium. Plain quark with a little fruit makes a delicious dessert.
8. Water: Studies show that snacking is often the result of mistaking hunger for thirst. Water contains no calories, making it a good pick-me-up. If you find it boring, you can drink low-calorie beverages that consist mostly of water, such as buttermilk, coconut milk and watermelon juice. Cleaned vegetables or puréed soups are nutritious and low in calories. Avoid creamy soups!
9. Air-popped popcorn: This is popcorn prepared without butter, oil or salt. Pop it yourself in a covered container, either in the oven or in the microwave. If quantity affects how much you enjoy eating, bear in mind that 4 cups of air-popped popcorn contain only 100 calories and 1 gram of fat. Compare that with potato wafers — 4 cups contain 600 calories and 40 grams of fat.
10. Chocolate: You can give in to temptation occasionally and treat yourself to something sweet. A standard 20-gram chocolate bar is a good choice for a sweet treat because it is individually wrapped and carries less risk than cake, ice cream or puddings.
A diet that includes the foods above will help you lose weight, but you must not neglect exercise. Scientific studies have shown that people who are overweight do not necessarily consume more calories than people of normal weight. It is often their energy expenditure that is lower. Make sure your weight-loss plan is as much of a priority as exercising.
The next time you go shopping or sit down to eat, remember to include these foods in your meals in some form to achieve a healthy, balanced diet.
Author:Turg.Fitness.ee
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