When you start following a certain diet to lose weight, your main goal is to get rid of those extra kilograms that haunt you whenever you get dressed and look at yourself in the mirror.
However, you should be well aware that getting rid of excess weight does not mean following a "starvation policy", your Diet should include all useful nutrients so that you get the desired results from your diet, and so that you do not end up leaving negative effects on the health of your body.
According to a report published by the website "Boldsky", there are 10 foods that can provide your body with all the essential and useful nutrients it needs while following weight loss regimes, so always include these elements in your meals throughout the day. These 10 foods are:
1. Leafy greens
When following diets to lose weight, it is known that you reduce high-calorie foods, as well as foods rich in carbohydrates, which makes leafy vegetables one of the most suitable foods for you at the time of going on a "diet". Such leafy vegetables as spinach, watercress, parsley, and others help you lose excess weight very effectively, they are rich in antioxidants, vitamins, minerals, and supplements that promote the overall health of your body.
2. Whole Eggs
They deceived you and said that eggs raise the level of harmful cholesterol in the body and increase the risk of heart attacks, and recent studies have proven that eggs are a very important source of protein, and eggs give a feeling of satiety and fullness for a long time in it, and significantly help to lose weight thanks to the protein contained in them.
It is advisable to avoid fried eggs and eat them boiled or grilled.
3. Cruciferous Vegetables
These vegetables include broccoli, cabbage, cauliflower, kohlrabi, and others. They are rich in fiber, which helps you to feel full for a longer time, reduces appetite, and makes you eat a moderate amount of food, and cruciferous vegetables are a good source of vegetable protein and are resistant to cancerous tumors.
It can be eaten in many forms and ways, such as added to salads and vegetables or cooking it with Meals... What makes it one of the best foods during a weight loss regime.
4. Fatty Fish
Fatty fish such as salmon, sardines, mackerel, and others contain few calories and maintain a feeling of satiety and fullness for a long time, They are a good source of iodine and "omega-3" acids with many benefits for eyesight and heart.
They also enhance the functioning of the thyroid gland and improve metabolism.
5. Boiled Potatoes
Boiled potatoes are a food rich in useful nutrients, completely fat-free, they also give a feeling of satiety and fullness for a long time and are also friendly to weight loss regimes.
Boiled potatoes are a great option to add to your diet for weight loss if you eat them healthily and well because they are rich in carbohydrates (150g boiled potatoes contain 27g of carbohydrates), and to help you determine the right amount of boiled potatoes that you will eat, we will put the nutritional value for you in the table below that you can rely on in organizing your portions of boiled potatoes.
6. Unprocessed Meat
Did you know that low-fat unprocessed meat is one of the friendly foods for weight loss diets, It is rich in protein that helps build muscles and maintains a feeling of satiety for a long time, which keeps you away from eating any small meals for a long time during the day.
To get the best possible result from natural meat while you are following a diet for weight loss, Be sure to choose low-fat meats such as Chicken breast and Goat meat or get pieces of meat that contain low amounts of fat and remove them as much as possible before cooking.
Do not forget to add a good amount of vegetables to the meat meal you have prepared according to our recommended recommendations to get the best possible nutritional value.
Eating oil-free tuna is ideal for a fat-free and low-calorie diet. Tuna also helps build muscle. And you should always choose canned tuna with water better than those canned with oils, or buy frozen Tuna and prepare it in healthy ways such as grilling or steam cooking, with the addition of a range of recommended healthy greens and fresh herbs to improve flavor and increase nutritional value.
Legumes such as red and white beans, lentils... Rich in protein and fiber. They are friendly to weight loss diets because they are low in fat and rich in potassium, folic acid, iron, and magnesium (read the table of nutritional values). the fiber contained in legumes also maintains a feeling of satiety for a long time during the day, which helps in weight loss.
Nuts are a good source of protein, fiber, and useful fats. They help to reduce weight and enhance metabolism. Studies have proven that those who regularly eat nuts have better health and weight than those who do not. However, the amount eaten should not be exaggerated to avoid introducing excess calories into the body.
Many Studies have proven that eating foods in the form of soup gives a feeling of fullness and satiety more than eating it in its solid form because it contains more water. So eating vegetable soups, for example, is considered one of the best-friendly foods for weight loss regimens.
You can eat light Soup before your main meal as a trick that will help you feel full and therefore eat less food, or you can eat it as a main meal with the addition of a healthy protein source such as lean meat, and so you will benefit from a full soup meal rich in the benefits of vegetables and saturated with protein.
- 10 friendly foods for weight loss diets
- Eggs are one of the most important sources of protein according to the World Health Organization
- Health Benefits of Cruciferous Vegetables
- Goat meat is healthier than beef
- Tuna in Oil Vs. Tuna in Water
- Relationship between legume consumption and metabolic syndrome