The needs of the body being diverse and varied, it is necessary to make sure to bring to the organism all the nutrients necessary to be in good health. In order to cover our needs for fat, carbohydrates, proteins and vitamins, it is therefore essential to include the right ingredients in our eating routine. Since it is impossible to consume a single food to ensure all these nutritional characteristics, here is a list of dietary foods and low calorie to lose weight.
Everyone wants to lose weight without restrictive diets and without deprivation. The good news is that it is quite possible to lose weight without following a particular diet, but the diet should be balanced. Thus, we must adopt certain habits of consumption of foods favorable to weight loss, fat burners or causing a feeling of satiety. Here is a non-exhaustive list of foods to be included as part of a healthy diet, recommended by the World Health Organization.
Whole grains
According to a meta-analysis, whole grain cereals prevent the risk of overweight as well as certain cardiovascular diseases triggered by obesity. In addition, some cereals rich in fiber such as oatmeal engender a feeling of satiety after consumption. According to a study by the Wake Forest Baptist Medical Center, the consumption of fiber promotes the elimination of fat from the body, especially at the abdominal level.
Fruits
The fruits contain several nutrients necessary for a good health. In addition to being juicy and tasty in any season, they are remarkable allies rich in water, fiber and vitamins to catalyze weight loss.
Regular consumption of fruit is recommended by all nutrition specialists as a means of prevention against obesity and the resulting cardiovascular diseases. This is confirmed by Professor François Paillard au Figaro, admitting their significant impact on blood pressure and insulin levels in the body.
Vegetables
Vegetables such as lentils, beans and chickpeas are part of your diet because they are beneficial for weight loss if consumed in moderation.
A study from St Michael's Hospital in Toronto, Canada suggests that individuals who eat a daily portion of pulses would lose weight more easily. According to the researchers, this action is due to the ability of legumes to reduce the percentage of fat in the body. Results confirmed by a meta-analysis published by The American Journal of Clinical Nutrition.
The green vegetables
If you have not stopped hearing that to lose weight, you must consume green vegetables, it is time to put it because there is nothing more truthful. Indeed, these contain fiber promoting the process of weight loss, a finding confirmed by scientists. According to their research, they promote satiety and reduce fat storage.
An array of green vegetables can be eaten including spinach, broccoli, celery, cucumber, cabbage or leek.
Nevertheless, it is important to stay away from starchy vegetables such as potatoes.
Nuts
The risk of obesity decreases with the moderate consumption of nuts and seeds being a real source of energy. To eat during your snacks or during small cravings, they provide a feeling of satiety.
In addition, research published by the scientific journal Nutrients explains that they can burn fat and fight against oxidative stress thanks to their selenium content, a component of which the Brazil nut is particularly rich.
Opt for pecans, Brazil or almonds. Beware of cashews and pistachios rich in carbohydrates.
Fish
Prized by the followers of the Mediterranean diet, the fish is the ideal middle-middle to combine benefits and thinness. Thanks to its omega 3 fatty acids, it not only promotes good cardiovascular health but also encourages weight loss.
According to a study published by The International Journal of Obesity, consuming fish for 4 weeks has allowed young adults to lose 1 extra kilogram by incorporating fish into their diet.