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Healthy Foods to Lose Weight

 Weight Loss

Losing weight is one of the aspirations that many people aspire to. So, lately, many complex diets have been developed, or those that focus on a certain type of food and exclude certain other types which lead to weight loss, but in the end, their results do not last.

Healthy Foods to Lose Weight


 
People in general, and people suffering from obesity in particular, are advised to follow a healthy diet based mainly on the consumption of fruits and vegetables, egg whites, skinless and fat-free meat, fat-free fish, and dairy products. It is also recommended to follow the calorie counting system, for example:

When you burn 500 calories a day, it results in a loss of about 0.5 to 1 kilogram per week, and if a person wants to lose weight quickly, they must eat less food in exchange for additional exercise; For example, a person can lose about two kilograms per week by eating 1050 to 1200 calories in conjunction with one hour of exercise per day, but cutting calories further is not recommended as this can be hazardous to health.

Foods to lose weight

As mentioned earlier, losing weight is largely dependent on reducing the number of calories you eat and adding exercise, but many foods can help with weight loss due to their ability to make you feel fuller for a longer period, and it also helps to satisfy the appetite, these foods include :

 Soups:

It is recommended to start the meal by eating a plate of healthy soup that does not exceed 100-150 calories, it helps reduce the amount of food consumed later, However, it is recommended to avoid adding cream and butter.

Dark Chocolate: 

Is a heart-healthy food, high in fiber and antioxidants. Additionally, the bitter flavor helps suppress the appetite and can be consumed in the middle of meals.

Eating a few pieces of dark chocolate every week helps you lose weight and keep those extra pounds at bay.

A study was conducted, and according to its results, people who ate dark chocolate ate 15% less pizza compared to people who ate milk chocolate.

Beans:

Are a rich source of protein and fiber, inexpensive, plentiful, and slow to digest, helping keep you full for longer and reducing the amount of food you eat.

Nuts: 

Some research has shown that eating a small handful of almonds, peanuts, or walnuts automatically leads to eating less food throughout the day.

Eggs and Sausages: 

Are healthy and nutritious, they're high in protein, so they'll help you build muscle, cut fat, and feel full longer, which will help you lose weight.

In a study of a group of obese young women, they were given 35 grams of protein for breakfast, which reduced their total intake of fatty foods and sugars at the end of the day, compared to women taking cereal for their breakfast.


Yogurt:

Is a great source of calcium, it is fat-free, and it contains probiotics which can help with digestion and keep your tummy healthy. Eating yogurt can also contribute to weight loss by providing satiety, or a sense of fullness.

Processed yogurts tend to be higher in sugar and lower in protein than plain yogurt varieties; however, added sugars are easy to avoid when eating plain yogurt.

Apples:

It is recommended to eat a whole fresh apple, not apple juice, which reduces appetite; The reason for this is due to the high fiber content of the fruit and the gnawing process sends signals to the brain that it has received a large amount of food, which leads to a reduction in the amount of food consumed.

Grapefruit: 

Low-calorie foods will help you lose weight, and grapefruit is one of the best low-calorie fruits to enjoy, because it's low in calories and high in water, grapefruit is a great natural diuretic, promoting weight loss.

It also contains potassium, which can help lower blood pressure if you already have hypertension. It's delicious to eat as a healthy snack or drink as a part of a nutritious breakfast.

Researchers have found that eating half a grapefruit or drinking its juice in obese people before each meal can lead to a loss of about 1.6 kilograms in 12 weeks.

Grapefruit juice:

Foods like grapefruit help the body release enzymes that assist in the breaking down of fats into smaller parts so they are easier to remove from the body.

Salsa :

A nice weight loss option to keep in mind is ketchup salsa, while ketchup typically has about 19 calories and four grams of sugar per tablespoon, fresh tomato salsa has about five 1 tablespoon calories, no added sugar, and is packed with nutritious vegetables.

Tomatoes, for example, are loaded with fat-busting fiber and C-nutrients, so if you could take care of the spice, add some jalapenos to your salsa to speed up your metabolism.

Extra virgin olive oil: 

Healthy fats will be your friends for weight loss. Consider adding extra virgin olive oil to your diet and you might see the scales start to tip in your favor.

A study has found that a diet enriched with EVOO (extra-virgin olive oil) helps lose more weight than those on a diet low in fat, such as peanuts and avocados, it is believed that the blasting abilities of l extra virgin olive oil are the result of the monounsaturated fats it contains.

Water:

Water is a weight loss best friend


Water is a weight loss best friend in many ways. For starters, if you drink it before a meal, it can help you consume less of it. Water is calorie-free, allowing you to burn even more fat, as it is a much more preferred drink than soft drinks or fruit juices, each of which may contain synthetic sweeteners that can build up fat in the stomach very quickly.

Water with slices of lemon:

Adding a few slices of lemon to the water gives us a hydrating and satiating drink. Lemon can also help with weight loss, and one of the best citrus fruits includes a full day's supply of nutrition C, a nutrient that has the power to reduce levels of a stress hormone called cortisol that is involved in the metabolism of fats, and proteins that cause hunger and fat storage.

Plus, lemons contain polyphenols, which researchers say can keep you from storing fat and gaining weight.

Green Tea:

A myriad of different teas have been proven to aid in weight loss, and green tea is no exception. people who sipped 4-5 cups of green tea each day, after exercising for 25 minutes, lost more belly fat than people who didn't.

Scientists characterize the ability of green tea to reduce the size of liquid catechins, a kind of antioxidant that hinders the storage of stomach fats and allows rapid weight loss.

Black coffee:

Black Coffee is Weight Loss's Best Friend

Coffee kicks your metabolism into overdrive, making decaffeinated foods a worthy weight-loss best friend. The normal metabolic rate of people who drank caffeinated coffee was 16% higher than that of people who drank decaffeinated coffee.

In addition to caffeinating your espresso, it's also important to keep it dark and avoid including dangerous creamers and synthetic sweeteners, each of which can be an enemy of weight loss.

Tips for losing weight


Many healthy habits help lose weight, in addition to following a diet for weight loss and exercising, including the following:

1. Avoid diets and focus on good eating habits to keep your weight stable.

2. Focus on fat loss, not overall weight.

3. Eat, chew and eat well.

4. Make healthy choices from each food group to fuel your body

5. Be active at optimal intensities that match your lifestyle and natural abilities.

6. Make sure you eat breakfast as it provides strength and energy for an energized body all day long.

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