There are foods that lose weight in all 3 groups of nutrients: carbohydrates, proteins and fats. In general, for a food to help you lose weight, it must have properties such as containing fewer calories, having more fiber, and giving you more satiety. improving intestinal transit and keeping hunger longer.
These foods include oats, chestnuts and fish, for example, and it is important to consume fruits and vegetables to increase the fiber and vitamin and mineral content of your diet.
- Foods that are mainly carbohydrates but help to lose weight are high in fiber.
- Such as brown rice.
- Wholemeal bread.
- Oats.
- Oat bran.
- And fruits and vegetables in general.
These foods should replace simple carbohydrate sources, such as white bread, white rice, flour, tapioca and breakfast cereals, which are generally high in sugar and a high glycemic index, which promotes fat production in the body.
Protein-rich foods give you more satiety because protein digestion takes longer, leaving you hungry for longer. The best sources of protein are eggs, natural yogurt, cheeses and lean meats such as chicken breast, fish in general, pork chop and pork tenderloin and cuts of beef such as muscles, breast, duck, veal, hard limbs, filet mignon and lizard.
In addition to preferring lean cuts, it is also important to avoid making meats with excess oil, frying or caloric sauces, such as 4 cheese sauce. Read tips for maintaining your barbecue diet.
Although fat is the most caloric nutrient, eating good fats helps reduce inflammation in the body, gives more satiety and helps you lose weight, these fats are found in foods like olive oil, nuts, peanuts, nuts, almonds, avocado and seeds. like chia and linaza.
These foods can be included in snacks, vitamins, meats, pastas and rice preparations, and included in recipes such as cakes and cakes, seeds can also be added to yogurts or vitamins, and nuts, such as nuts and almonds, can be crushed so that their flours are included in savory recipes. Learn how to eat nuts without getting fat.
It is important to remember that in addition to eating foods that lose weight, exercise should be practiced at least 3 times a week, to speed up metabolism and stimulate fat loss.
If you’re having trouble controlling hunger, see what you can do to reduce your appetite in the video below: