If you want to lose extra pounds, you need delicious food that keeps you full for a long time. These 10 should therefore be on your shopping list.Primary rule number 1 when losing weight: Starving is taboo. You even have to eat, but only the right thing, of course. But which properties should a food have to make it suitable for weight loss, which nutrients it must contain – and which perhaps not? A good weight loss food should:
- satiate for a long time
- keep the blood sugar level constant
- Prevent food cravings
- curb the appetite
- and of course, it tastes good
The following food groups, in particular, meet these points:
- Low-Calorie Foods With A High Nutrient Density: The nutrient density reflects the ratio of nutrients in a portion of food about its energy content. Vegetables, for example, have a very high nutrient density because they contain hardly any calories but plenty of vital vitamins and minerals. In addition, thanks to their large volume, vegetables keep you full for a long time.
- Fiber-Rich Foods: Fiber swells up in the stomach and makes you feel full for a long time. They also regulate blood sugar and keep your intestines fit. These include, for example, whole grain bread, vegetables, and fruit, as well as legumes.
- Protein-Rich Foods: Protein fills you up much longer than carbohydrates and fats and should therefore land on your plate every day. Good vegetable and animal protein sources include poultry, beef, salmon, cottage cheese, low-fat curd cheese, nuts, and legumes.
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These Are The 10 Best Weight Loss Foods
There are many natural foods that you can eat at any time without a guilty conscience. You don’t need exceptional fitness food such as protein bars or protein powder for your weight loss project because you can get our ten slim foods in every supermarket – and here you will find suitable recipes for weight loss :
Apples
An apple a day keeps the hunger away: Scientists found in a study that an apple as a starter reduces the calorie intake at lunch by 15 percent. This is attributed to the relationship between size and calories: it takes time until the apple is eaten, and during this time, the first saturation occurs, which is why the lunch portion is more minor. Apples owe their significant saturation effect primarily to the fiber they contain, pectin. It also keeps the blood sugar level constant and prevents cravings.
Zucchini
If you want to lose weight healthily and maintain your weight permanently, vegetables should be on your menu every day (preferably several times). Vegetables are low in calories, fat-free, and contain next to no carbohydrates. This also applies to zucchini because it contains only 20 kcal per 100 grams. The unique thing about the pumpkin family is that they are incredibly versatile in the kitchen, and because of their low taste, nobody can say, “I don’t like it.” For example, you can grate zucchini roughly and mix it with any meal, so the volume of your meal increases immensely, and you are full more quickly. Or how about delicious zoodles?
Eggs
Dishes with eggs are not only ideal for building muscle, but they also help you lose weight. The protein it contains is exceptionally high quality because it has the highest biological value of all foods. This means that your body can make good use of it. In addition, eggs are quick and easy to prepare: as a scrambled or fried egg, as an omelet with various fillings, or simply hard-boiled as a healthy protein snack.
Lenses
The combination of dietary fiber and protein makes lentils super satiating because they meet two of our requirements for a portion of good food for weight loss. How about a lentil salad for lunch? You can also prepare it well and take it with you to work. Also delicious, healthy, and perfect for losing weight: chickpeas belong to the legume family. You do not tolerate legumes well and get a bloated stomach or flatulence? Then season your lentil dish with fennel and caraway seeds. This will reduce the effect.
Bananas
There is no question about it: bananas are at the forefront of sports as a source of energy. At the same time, they contain many calories and fructose – doesn’t the combination make you fat? No, they are an excellent weight-loss food because they fill you up for a long time. For example, in the form of a homemade smoothie, like this spinach shake with banana. Bananas are also rich in magnesium and potassium. Your body can use these two minerals well after a sweaty workout, as they improve your muscles’ ability to regenerate, among other things. And since losing weight doesn’t work without a fitness program, you will still be grateful for the anti-sore effects.
Quinoa
The pseudo-grain is more than just a (healthy) supplier of carbohydrates: In addition to the extra portion of fiber, it scores with 12 grams of protein per 100 grams – twice as much as rice, for example. Quinoa also contains a large number of minerals and vitamins, so that it is preferable to rice and couscous not only as a filler but also as a fit-maker.
Low-Fat Curd
The protein winner among dairy products provides a whopping 12 grams of protein per 100 grams and hardly any fat. Thanks to the high protein content, quark is digested slowly by the body and thus stays in the stomach longer. You can eat quark with potatoes or simply as a snack with fruit in between. It is best to use low-fructose fruits, such as all kinds of berries. You can read here why fructose is not healthier than sugar. Another plus: Lean quark is available in every supermarket and is unbearably cheap.
Potatoes
Are potatoes prohibited when losing weight? Nonsense, potatoes are even expressly allowed. Australian nutritionists at the University of Sydney have developed a satiety index that shows how whole potatoes, bread & Co. make you. The potato landed in the first place. The easily digestible starch contained in the tuber is split in the mouth. As a result, the brain registers that energy is coming, and the first saturation sets in. As mentioned above, the combination of potatoes and low-fat quark dip is a healthy and filling weight-loss dish. You can find out here why it is best to pimp your quark with linseed oil.
Avocados
Avocados are real calorie bombs, but that shouldn’t stop you from eating them regularly – especially if you’re looking to lose weight. Isn’t that a contradiction? In that case, the avocado is a source of many monounsaturated and polyunsaturated fatty acids, such as omega-3 and omega-6. These essential fatty acids prove that fat is vital. Without them, essential processes in the body would not function. In addition, fat lingers in the stomach for a long time and is only digested slowly, which naturally makes it feel full for a long time. Don’t eat more than half an avocado a day, or you’ll ruin your calorie balance at the end of the day.
Cottage Cheese
A lot of protein and little fat – perfect conditions to land on our list of the best weight loss foods. 100 grams of cottage cheese, also called grainy cream cheese, provides just 102 calories, 4 grams of fat, and 3 grams of carbohydrates. You can enjoy the cheese with its unique consistency, sweet (with berries and honey), and savory (with salt, pepper, and tomato paste or mustard). Whether as a snack in between meals or as a dip: Cottage cheese is long-lasting and satisfies the hunger for sweets.
Which Foods Are Not Suitable For Losing Weight?
If you want to lose weight healthily, then you definitely should
- sugar
- Ready-made products with a long list of ingredients
- Light foods
- and do without soft drinks.
Sugar is the public enemy number 1 for the body because it not only makes you dependent (yes, sugar is addicting!), But also manipulates your blood sugar level and thus creates constant cravings for sweets. Ready-made products usually contain a lot of fat and only a few vitamins, but many additives from which your body cannot derive any practical benefit. On the other hand, light products trick you into believing that they are healthy and perfect for losing weight. Check the list of ingredients: The fat content was often reduced, but instead (sugar) substitutes were juggled to compensate for the loss of taste due to the lack of fat. Last but not least: Soft drinks contain far too many liquid calories that will keep you completely satisfied. Diet Coke & Co. are no better either because sweeteners do not contain sugar,
Losing weight is now child’s play for you because you now know which foods you need to integrate into your nutrition plan – and which you should urgently avoid.
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