When we advise weight loss, nutritionists always highlight what type of food should be stopped from being included in the daily diet, but in this article, we want to talk about what foods should be included in the diet if your goal is to lose weight. These are healthy foods that, in addition to nourishing you, will help you satiate yourself, something basic if we want to achieve a weight loss goal.
What 9 foods must be included in the diet if you want to lose weight?
1. THE WHOLE FRUIT WILL HELP YOU LOSE WEIGHT
Do not dispense with the fruit. It doesn’t matter if your neighbor or a program collaborator has said that fruit makes you fat. Also do not stop buying fruits like bananas. It does not matter what fruit you consume and at what time of the day you do it, whether it is for breakfast, between meals, or for dessert. We have many food “enemies” to avoid and none is the fruit. You must reach that minimum daily consumption of 3 pieces of fruit a day that we highly recommend.
The fruit will satisfy you and its nutrients are necessary for our daily diet. The fruit ratio is determined by size. One serving corresponds to about 150-200g of fruit. For example, a serving would be an apple or a banana or two kiwis, two tangerines, or three plums.
2. VEGETABLES AND VEGETABLES WILL HELP YOU SATIATE
Start your main meals (lunch and dinner) with a portion in the form of raw salad or cooked vegetables (steamed, baked, sauteed or wok, stews … etc.) Change the way of cooking and spices to vary your dishes vegetables and don’t get bored. These vegetables provide you with nutrients that, in addition to satiating you. An example of vegetable ration would be a minimum of 150-200g raw in each main meal.
3. THE PROTEIN IN YOUR WEIGHT LOSS DIET
Distribute your protein rations throughout the day at different meals (breakfast, lunch, and dinner) with foods such as legumes, eggs, white and bluefish, seafood, lean meats, or natural dairy without added sugars. Proteins will also collaborate in your satiety and are key in maintaining and protecting your muscle mass.
4. CARBON HYDRATES GIVE YOU ENERGY
Yes, you read it right. You can consume carbohydrate-rich foods even if you want to lose weight. But you have to worry that these are of good quality. That is, no sweetened carbohydrates (buns, cookies). It is about introducing all those cereals in their integral form: brown rice, whole pasta, whole wheat bread, spelled, oats, wheat, couscous, buckwheat, quinoa, etc. Potatoes and sweet potatoes also stand out for their contribution to carbohydrates. Legumes, in addition to protein, will also provide you with this nutrient.
Consuming carbohydrates will satiate you and provide you with the energy your body needs to carry out its vital functions. Also, they are foods rich in vitamins of group B that, among others, imply the metabolism. Always prioritizing whole grain or whole grain foods will give you greater richness in vitamins, minerals, and fiber by preserving the whole grain.
5. HEALTHY FAT FOODS
You should also not forget to include healthy fats in your diet. They have both a structural and an energetic function. But it is indeed the nutrient that contributes the most calories, so don’t drink too much.
How can you incorporate healthy fats? You will find these fats in bluefish, which you can include 2-3 times a week in your diet, in the olive oil we use to cook, in avocado, olives, and also in nuts. You can introduce a portion of nuts in your snack, accompanied by a piece of fruit, so your snacks will be more satiating and avoid snacking between hours.
6. YOGURT AS A HEALTHY SNACK
How scared there is of that hunger that comes between us and that tempting snack. You don’t have to starve, even if you want to lose weight. You must worry about eating well and include healthy snacks between meals, which in addition to providing you with nutrients and helping you complete your daily intake, help you satiate yourself and get better to your main meals. And in the yogurt, you will find a great healthy ally. Mind you, make sure it’s natural and has no added sugar.
How to take your yogurt? You can take it alone, or if you are more hungry, combined with crushed fresh fruit or even with a handful of nuts or raw seeds.
7. VEGETABLE MILK OR DRINK LIKE SNACK
A warm glass of milk or vegetable drink in the middle of the afternoon with cinnamon can calm your hunger. You can take it alone or with tea, coffee, or infusion. While your goal is to reach a healthy weight, opt for milk with a moderate fat intake (semi-skimmed or skimmed) and for vegetable drinks that are free of added sugars and can be enriched in calcium and vitamin D.
8. WATER TO HYDRATE AND SATIATE YOU
It is important to be well hydrated. Water, in addition to helping you meet your water needs, will help you satiate yourself during the day and therefore, better regulate your appetite and displace the consumption of other types of drinks not recommended. It is advisable to get into the habit of drinking 1-2 glasses of water at main meals, in addition to having a bottle nearby.
9. THE SPICES IN YOUR HEALTHY MENU TO LOSE WEIGHT
When you want to lose weight, the healthy dishes that you prepare must make you want enough so that you don’t fall back into those sauces or unhealthy foods that you now want to put aside. For this, spices will be your best companions. They provide flavor without the need to season the dish much. They will help you enjoy the process more, strengthen your nutritional plan, and as a consequence, to strengthen the progression in your goal.
As you can see, you don’t have to drink artichokes, pineapple, cucumber, or green smoothies every day. There is none of that. You should never base your diet on one or a few foods. So be wary of miracle diets and base your weight loss on a controlled and maintained energy deficit over time, while continuing to eat satisfying, nutritious, and rich dishes. Remember that all the foods you eat contribute calories, but some are not healthy and in this article, we have told you about 9 key, satiating and nutritious foods that you cannot miss in your pantry.
If with these tips, you do not achieve your goal, we advise you to go to a specialized professional, such as the Alimmenta dietitians-nutritionists, to help you achieve this.