diet tips: The 14 foods you should eat if you want to lose weight

The 14 foods you should eat if you want to lose weight

If we lose weight we must prioritize food intake to help us in our goal, and there are some that should never miss


All the calories are the same? It seems a simple question, but the answer varies greatly among scientists. Until recently, most nutritionists thought yes, that all calories were the same and, since fats are the type of nutrient that contributes more energy, is that we should first reduce if we want to lose weight.
Broadly speaking, this is the hypothesis of energy balance -in short, we are fat because we eat more than quemamos-, which has been the only way to explain obesity for decades. But, as nutritionists like Jose Maria Ordovás and other scientists, as the discloser Gary Taubes, is a limited and misconception.
The same view is Kris Gunnars, responsible for the website Nutrition Authority, which seeks to collect nutritional advice based solely on scientific evidence. In his opinion, "the different foods go through different metabolic processes in the body, and have very different effects on hunger, hormones and how many calories we burn."
The expert is contrary to the mantra of some nutritionists to ensure that there are no good or bad foods. In his opinion, if any, and if we lose weight we must prioritize food intake to help us in our goal. Are these.
1. Eggs

Eggs, like fat, are living a second youth, thanks to new studies confirming that neither contribute to high cholesterol levels (as some people still believe) or increase the risk of cardiovascular problems.
But also as ensures Gunnars, eggs are a perfect food if you want to lose weight, because they are rich in protein and healthy fats, allowing us to be satisfied with a relatively low calorie intake.
2. Leafy greens

Green leafy vegetables such as lettuce, cabbage, spinach or chard, have several properties that make them an essential food in any diet. They are low in calories and carbohydrates, but rich in fiber, and are perfect as a side dish to increase the volume of our meals without increasing their caloric intake.
3. Salmon


Salmon is one of those foods that always appears on such lists of healthy foods. And it's no wonder. This type of fatty fish (must also appoint trout, mackerel, sardines and herring) are very rich in healthy fats and protein and other necessary nutrients like iodine. Like the eggs meet the magic combination ideal for weight loss: fill a lot, but little fat.
4. cruciferous vegetables


Vegetables from the cruciferous family, like broccoli, cauliflower, cabbage or brussels sprouts, are high in fiber, but unlike lettuce, are very satisfying because they also have enough protein. If we bother a bit, we learn to cook differently to take them as a main dish and not just accompaniment.
5. Chicken and lean beef


In the opinion of Gunnars meat it has been unfairly demonized when, in fact, lower-fat cuts are ideal for weight loss. Apart from the processed meats (such as sausage or sausage), chicken and beef are needed in every diet, as are those who really make you not go hungry.
Various studies show that increased protein intake around 25% can reduce our cravings by 60%, thus preventing piquemos between.
6. Boiled potato


Although the potato is not common in the diets, in the opinion of Gunnars it has several properties that we should consider. To begin with, this is a very complete food, with a variety of nutrients, virtually all we need to live. But also they fill a lot. In the ranking of satiating foods, potatoes occupy the first position, quite different. Yes, we must take boiled, never fried, as in this case greatly increases their calorie content.


7. Tuna

Low in calories, high in protein and low fat. In tuna it is perfect for a diet. Also the tin, but in this case it is preferable to opt for the "natural" variety, not "oil".
8. Legumes



Legumes are rich in vegetable protein and fiber, which fills a lot and little fat. The healthiest are lentils and beans (rich in fiber), although there is no why to avoid the chickpeas. The problem of legumes is that in Spain we tend to cook with a lot of fat. Yes, you can lose weight by taking lentils with chorizo, but not so much a bean stew and in any case, if we learn to cook only with vegetables (and are very rich) achieve squaring the circle.
9. Soups

The more we fill a food in proportion to their best caloric intake is to lose weight. And all Slimline is water. So if we add water to our food, we fill more while consuming the same calories and eat less during the rest of day. At least that's what some studies have shown.
10. Cottage cheese and yogurt

For a long time, people who wanted to lose weight were advised to reduce intake of dairy products, given their high fat content. But regardless of that fat is not so bad, not all dairy are equal. One of the best is the curd that has lots of protein and few carbohydrates and fats. Again, this is a very satisfying and little fattening food.
But we can not do disgusts to conventional yogurt that is, although rich in fat, so full that you can replace any dish that, in the end, would give us a lot more calories. Of course, we must avoid varieties of flavors, which always have enough sugar.
11. Avocado

There is no doubt that the avocado fruit is fashionable, and it is no wonder, because it is very special. While most fruits are rich in carbohydrates, avocados are noted for their high content of healthy fats, the same type as the olive oil. Yes, they are also one of the fruits more calories, but given its huge satiating power, it is one of the most recommended slimming food.
12. Nuts

Although they have many calories, nuts are the perfect snack because they contain protein, fiber and healthy fats. Several epidemiological studies have shown that people who consume these are healthier and thinner than those who do not. Now, it is a food that should be consumed with great moderation. A handful, perfect; half kilo bag, wrong. If you can not stop eating them, better remove them from the list.
13. Some cereals

Gunnars believes that although "cereals have earned a bad reputation in recent years, there are some types that are healthy". Here are some gluten-free grains and whole grain that besides being rich in fiber, have enough protein. The best ones are oats, brown rice and quinoa. In any case, the expert recommends to be careful: "Keep in mind that refined grains are the worst and some foods that are touted as whole grain are highly processed and harmful garbage".
14. Fruit


Although it contains sugar, fruit is essential in a diet, because it meets the perfect role for dessert (for people who are unable to not finish the meal with something sweet in the mouth) and its ratio / satiety is perfect. Numerous epidemiological studies also find that people who eat lots of fruits and vegetables is healthier than eating few. Something that, at this point, it should be no surprise.