20 foods to lose weight in a healthy way

How to choose healthy food options to lose weight

To lose weight you do not need pills or expensive treatments.

Nature has rewarded us with many foods that can help us lose those extra pounds.

Do you want to lose weight and do not know where to start?

Here is a list of 20 excellent foods to lose weight in a totally healthy way.

1. Avocados

Avocados are full of healthy fats and are perfect as an ingredient in salads.

They are especially rich in monoinstarurado oleic acid, the same type of fat found in olive oil.

In addition, they also contain a lot of water, so their energy density is not as high, and are rich in other important nutrients such as fiber and potassium.

But that is not all:

According to one study, people who consume avocado feel more satiated and have less desire to eat in the next five hours (1).

2. Cruciferous vegetables

Cabbage, broccoli, Brussels sprouts and cauliflower are cruciferous vegetables.

Like other vegetables, cruciferous vegetables are rich in fiber and tend to be incredibly satisfying to the appetite.

In addition, these types of vegetables also contain considerable amounts of protein.

What does this mean?

Thanks to its combination of fiber, protein and low energy density, cruciferous vegetables are the perfect foods if you are trying to lose weight.

At the same time, they are very nutritious and contain anticancer substances (2).

3. Whole eggs

Eggs are one of the best foods you can consume if you want to lose weight.

A study of 30 overweight women revealed that eating eggs at breakfast, instead of donuts, increases the feeling of satisfaction and causes a reduction in food consumption during the next 36 hours (3).

Eggs are rich in protein, healthy fats and cause a sensation of being satiated with a small amount of calories.

They contain an incredible density of nutrients, most of them in the yolk, and can help you get all the nutrients you need if you have a restricted calorie diet.

Do not miss the delicious properties of the egg.

4. Beans and legumes

Some beans and legumes, such as black beans, red beans and lentils, can be really beneficial for weight loss.

These foods are usually rich in protein and fiber, two nutrients that cause satiety and, therefore, reduce appetite.

But nevertheless:

There are many people who do not tolerate pulses, so it is important to cook them properly.

Discover now The best properties of legumes.

5. Salmon

Salmon is rich in healthy fats and high quality protein and contains all important types of nutrients.

It is a food that satisfies the appetite and keeps you satisfied for many hours with few calories, so it can help you lose weight.

Salmon is also rich in omega 3 fatty acids that help reduce inflammation, an important factor for obesity and metabolic diseases (4).

And there is still more:

Fish, and shellfish in general, provide a significant amount of iodine, a nutrient necessary for the proper functioning of the thyroid (5).

6. Fruit

Most specialists agree that fruit is a very healthy food.

Although it contains sugar, it has a low energy density and it takes time to chew it.

In addition, the fiber contained in the fruit helps prevent sugar from being released into the bloodstream too quickly.

In other words:

The fruit can be a delicious and effective complement to a weight loss diet.

7. Whole yogurt

Yogurt contains probiotic bacteria that improve the functioning of your intestine.

This translates into:

A protection against inflammation and resistance to leptin, the main hormonal driver of obesity.

Whole yogurt or low-fat yogurt?

Several studies show that whole milk products, and not low in fat, are associated with a lower risk of obesity and type 2 diabetes (6). In addition, low-fat yogurts usually contain a lot of sugar.

8. Nuts

Nuts are an excellent snack that contains balanced amounts of protein, fiber and healthy fats.

Despite its high fat content, nuts do not fatten.

Population studies have also revealed that people who eat nuts are usually healthier and thinner than people who do not eat nuts (7).

But, eye !:

Nuts are also quite high in calories, so be careful with bingeing.

9. Lean meat and chicken breast

Although there are no studies that confirm this, meat has always been unfairly labeled as having negative effects on health.

Various studies have shown that unprocessed red meat does not increase the risk of heart disease or diabetes (8).

But what is the best of all?

Thanks to its high levels of protein, meat is a food that helps you lose weight.

Studies have shown that increasing protein intake to 25-30% of calories can reduce cravings by 60%, halving the desire to bite late at night and cause a weight loss of almost half a kilo to week. (9)

Protein is the nutrient that most satisfies the appetite and following a diet rich in protein can make you burn up to 80-100 more calories a day (10).

10. Green leafy vegetables

Green leafy vegetables have different properties that make them a perfect diet to lose weight.

They are low in calories and carbohydrates and are full of fiber.

Green leafy vegetables are incredibly nutritious and are very rich in all types of vitamins, minerals and antioxidants, including calcium.

Why is calcium important?

According to several studies, calcium helps burn fat (11).

Eating leafy green vegetables is an excellent way to increase the volume of your meals without increasing calories.

11. Cottage cheese

The cottage cheese is a food that satisfies the appetite enough, making you feel full with few calories.

It is rich in protein and contains very few carbohydrates and fat.

As it is a dairy product, it is also rich in calcium which, as I mentioned above, helps in the fat burning process.

12. Whole grains

Although cereals have had a bad reputation in recent years, some are definitely healthy.

Brown rice, oats or quinoa are gluten-free whole grains full of fiber and with a considerable amount of protein.

Oats are loaded with beta-glucans, soluble fibers that increase satiety and improve metabolic health (12).

Do not forget:

Refined cereals are not healthy and sometimes, the foods that include “whole grains” on their label are highly processed products that fatten and damage the organism.

13. Grapefruit or grapefruit

Eating half a grapefruit half an hour before your daily meals can help you feel fuller and consume fewer calories.

In a study of 91 obese people, the consumption of half a fresh grapefruit before meals caused a weight loss of 1.6 kg over a period of 12 weeks.

In addition, a reduction in insulin resistance was also observed, a metabolic abnormality involved in many chronic diseases (13).

14. Tuna

Tuna is a lean fish, so it does not have much fat.

Tuna is another low-calorie, high-protein food.

It is popular with bodybuilders and fitness models because it is an excellent way to maintain high protein levels and low calorie and fat levels.

15. Chia seeds

Chia seeds are one of the most nutritious foods on the planet.

One ounce (28 grams) of chia contains 12 grams of carbohydrates, a fairly high amount, but 11 of those grams are fiber.

In other words:

Chia seeds are one of the best sources of fiber in the world.

Although some studies have revealed that chia seeds can help reduce appetite, a statistically important effect has not been found when it comes to causing weight loss (14).

However, thanks to its nutrient composition, it makes sense to state that they can be useful in a weight loss diet.

16. Apple cider vinegar

Apple cider vinegar is a natural product very popular for its properties.

Several studies in humans indicate that apple cider vinegar is useful for people who want to lose weight.

Consuming vinegar with foods rich in carbohydrates can increase the feeling of satisfaction and, as a consequence, cause a lower caloric intake during the rest of the day, from 200 to 275 calories less (15).

In a study of obese people:

The consumption of 15 or 30 ml of vinegar per day for 12 weeks caused a loss of 1.2-1.7 kilos (16).

It has also been shown that vinegar reduces the ups and downs of sugar after meals, which can have all kinds of long-term health benefits (17).

17. Cooked potatoes

Potatoes are a perfect food both to lose weight and to have an iron health.

They contain a wide variety of nutrients and are especially rich in potassium, a nutrient that most people lack and play an important role in controlling blood pressure.

According to the Satiety Index (IS), which measures satiety produced by food, cooked potatoes have the highest satiety index compared to other foods (18).

This means that:

When eating boiled potatoes, your stomach fills up before and you eat less of other foods.

When you cook potatoes, let them cool for a while: they will form large amounts of starch.

This fiber-like substance has all kinds of health benefits, including weight loss (19).

18. Soup

As I mentioned before, meals and diets with low energy density make people consume fewer calories.

Most foods with low energy density are those that contain a lot of water, such as vegetables and fruits.

Some studies have shown that consuming the same food in the form of soup, instead of solid, makes people fill more and eat much fewer calories (20).

19. Coconut oil

According to various studies, these fatty acids, called medium chain triglycerides, increase satiety and calorie burn (21).

There are two studies, one in women and one in men that prove that coconut oil decreases the amounts of abdominal fat (22).


Coconut oil also contains calories, so using it as a dressing in your meals is not a good idea.

It’s not about adding coconut oil to your diet, but replacing some cooking fats with coconut oil.

20. Chili

Chili contains a substance called capsaicin that, according to some studies, reduces appetite and increases fat burning (23).

This substance is also sold as a supplement and is a common ingredient in many commercial supplements designed to lose weight.

One study revealed that consuming 1 gram of red hot pepper reduced appetite and increased fat burning in people who did not eat peppers regularly (24).

However, no effects were observed in those accustomed to eating spicy food, which indicates that a certain tolerance can develop.

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