When someone asks for advices nutritionists and when nutritionists give advice for weight loss, nutritionists always emphasize what type of food should be avoided including in the daily diet. But in this article, we will try to talk about what foods to include into the diet if your goal is to lose weight and get thinner. These are healthy foods that, in addition to nourishing you, will help you to be satisfied, something basic if we want to achieve a weight loss goal.
What foods must be included in the diet if you want to lose weight?
VEGETABLES WILL HELP YOU STITCH
Firstly, try to start your main meals (lunch and dinner) with a portion in the form of raw salad or cooked vegetables (steamed, oven, sautéed or wok, stews … etc.)
You can change the way of cooking and spices in order to vary your dishes vegetables and not get bored.
These vegetables can provide you with nutrients that in addition to filling you up. They will also keep you well away from pharmacies.
DRINK WATER TO MOISTURIZE AND GET FULL
It is always important to be well hydrated. Water, in addition to helping you meet your water needs, can help you to be satisfied during the day. Water therefore better regulates your appetite and stop you to consume other types of non-recommended beverages.
It is good to get the habit of drinking 1-2 glasses of water with main meals and always have a bottle nearby.
CONSUMING PROTEIN IN YOUR WEIGHT LOSS DIET
Spread your protein servings throughout the whole day in different meals (breakfast, lunch and dinner) with protein-rich foods such as eggs, white and blue fish, seafood, lean meats.
Proteins can help you to fell fuller and they are key when it comes to maintaining and protecting your muscle mass.
WHOLE FRUIT WILL HELP YOU LOSE WEIGHT
You should not exclude fruits from your diet. Also, do not stop buying fruits like bananas. It does not matter what fruit you consume and at what time of day you do it, whether at breakfast, between meals or for dessert. Fruits are not enemies to avoid during diets.
Nutrients in Fruits are necessary in our daily diet. You can determine your fruit ration by size. Normally, one serving corresponds to about 150-200g of fruit.
So, for example: a serving would be an apple or for example a banana or two kiwis, two tangerines or three plums.
HEALTHY FAT FOODS
You should not forget to include healthy fats in your diet. They have both a structural and an energetic function. However, it is true that it is the nutrient that contributes the most calories. So, you should not consume in excess.
How can you incorporate healthy fats? You will find these fats in oily fish, which you can include 2-3 times a week in your diet, in the olive oil, in avocado, olives and also in nuts. You can introduce a portion of nuts in your snack, accompanied by a piece of fruit, as well as your snacks. Since they will be more satiating, you will avoid snacking between meals.
YOGURT AS A HEALTHY SNACK
Do not forget the fact that you don’t have to starve, even if you want to lose weight. During your diet, you should also worry about eating well and including healthy snacks between meals. Doing this can provide you with nutrients and help you complete your daily need. Moreover, they can also help you satiate. In this sense, yogurt can be a great healthy ally if you make sure that it is natural and it does not contain extra sugar.
CARBONHYDRATES GIVE YOU ENERGY
That’s right, you read it right; you can eat foods rich in carbohydrates even if you want to lose weight. However, you should be certain of consuming good quality foods.
That means, you cannot eat sweetened carbohydrates (buns, cookies). You can include some of cereals in their whole form: brown rice, whole wheat pasta, whole wheat bread, spelled, oats, wheat, couscous, buckwheat, quinoa, etc.
Consuming good kind of carbohydrates can satisfy you and provide you with energy your body needs to carry out its vital functions.
Furthermore, they are foods rich in B vitamins that, among others, have an implication in metabolism. Prioritizing food from whole grain or whole grains can provide you with greater wealth in vitamins, minerals and fiber by preserving the whole grain.
KEEO SPICES IN YOUR HEALTHY MENU TO LOSE WEIGHT
If you want to lose weight, it is very crucial that the healthy dishes that you prepare appeal to you enough and not to fall back into those sauces or unhealthy foods that you now want to put aside. For this, spices can be be your best companions.
They add flavor without the need to season the dish a lot, help you enjoy the process more; strengthen your nutritional plan.
As you can see, you don’t have to drink artichokes, pineapple, cucumber or green smoothies every day.
You should never make a with one or a few foods. You have to base your weight loss process on a controlled energy deficit and kept in time, without stopping eating satisfying, nutritious and rich dishes.
Remember that all the foods you eat provide calories, but there are some that are not healthy. In this article, we have tried to talk about these kind of satisfying and nutritious foods.