Lose weight It's one of the most common goals in today's society. However, simply reducing calories isn't enough; the quality of what we eat is equally important.
Choose the suitable foods not only helps with weight loss, but also promotes overall health. In this article, we will explore the 10 Healthiest Foods for Weight Loss, which will not only allow you to lose those extra pounds, but will also provide you with the essential nutrients for your well-being.
1. Avocado: The Fruit Rich in Healthy Fats
He avocado It's a superfood that has gained fame for its many health benefits. Although it's high in calories, it's an excellent source of healthy fats that can help you stay full longer, reducing your appetite.
Benefits of avocado:
- Healthy fatsAvocado is loaded with monounsaturated fatty acids, which are beneficial for heart health and can help reduce bad cholesterol (LDL) levels and increase good cholesterol (HDL).
- FiberThe fiber in avocado not only improves digestion, but also helps keep you fuller for longer, preventing cravings between meals.
- Vitamins and minerals: Avocado is rich in vitamin E, potassium and folic acid, essential nutrients for overall health.
Comparison of Avocado with other Fruits
| Nutrient | Avocado (100g) | Apple (100g) | Banana (100g) | Strawberry (100g) |
|---|---|---|---|---|
| Calories | 160 kcal | 52 kcal | 89 kcal | 32 kcal |
| Fats | 15g | 0.2g | 0.3g | 0.3g |
| Fiber | 7g | 2.4g | 2.6g | 2g |
| Potassium | 485mg | 107mg | 358mg | 153mg |
| Vitamin C | 10mg | 4.6mg | 8.7mg | 59mg |
As you can see, avocado contains many more healthy fats than other fruits, making it an excellent choice for a balanced diet, in addition to being a superior source of potassium and fiber.
How to include avocado in your diet?
You can add it to salads, smoothies, or even enjoy it with a little lemon and salt as a snack. It's also ideal as a substitute for butter or mayonnaise on toast.
2. Red Fruits: Full of Antioxidants and Low in Calories
The strawberries, raspberries, blueberries and blackberries are wonderful options for those who want to lose weight without giving up the sweet taste. They are fruits rich in antioxidants and low in calories.
Benefits of red fruits:
- Low in calories: They are perfect for those looking to lose weight, as they have few calories per serving, allowing you to enjoy a good amount of fruit without worrying about the calories.
- Antioxidants: Red fruits are rich in antioxidants, such as flavonoids, which help combat oxidative stress, reduce inflammation, and protect the heart.
- FiberThese fruits contain soluble fiber that improves digestion and promotes satiety.
Comparison of Red Fruits with other Fruits
| Nutrient | Strawberries (100g) | Grapes (100g) | Kiwi (100g) | Blackberry (100g) |
|---|---|---|---|---|
| Calories | 32 kcal | 69 kcal | 61 kcal | 43 kcal |
| Fiber | 2g | 0.9g | 3g | 5.3g |
| Vitamin C | 59mg | 10.8mg | 92mg | 21mg |
| Antioxidants | High | Half | High | Very high |
Red fruits, especially blackberries and strawberries, are richer in fiber and antioxidants than other common fruits, making them an excellent option for losing weight while protecting the body from cellular oxidation.
How to include red fruits in your diet?
You can enjoy these berries fresh, add them to smoothies, blend them with Greek yogurt, or stir them into salads. They can also be used to make homemade jams without added sugar.
3. Fatty Fish: A Source of High-Quality Protein
He fatty fish, like the salmon, tuna and trout, is not only delicious, but also an excellent source of high-quality protein and healthy fats that are essential for a balanced diet.
Benefits of fatty fish:
- Omega-3 fatty acidsThese essential fatty acids have positive effects on brain health, inflammation, and the heart. They help reduce the risk of heart disease and promote blood circulation.
- High-quality proteinsFish proteins are easy to digest and are essential for muscle repair and growth, which is especially important when you're losing weight.
- Low in caloriesAlthough fatty fish have more calories than other lean fish, the calories come from healthy fats that offer long-term benefits.
How to include fatty fish in your diet?
You can prepare fish grilled, baked, or in salads. Salmon and trout are especially delicious and easy to cook with herbs and lemon.
4. Eggs: An Economical and Complete Source of Protein
The eggs They are an excellent source of complete protein, meaning they contain all the essential amino acids for the body. Eggs are also an economical and versatile option in the kitchen.
Benefits of eggs:
- High-quality proteinsEggs are one of the most complete foods in terms of protein. A large egg has approximately 6 grams of high-quality protein.
- Increased satietyEggs are highly satiating, which means they will help you reduce hunger and avoid snacking between meals.
- Low in caloriesEach egg has only about 70 calories, making it a great choice for people looking to lose weight.
Comparison of Eggs with Other Protein Sources
| Nutrient | Egg (1 unit) | Chicken (100g) | Beef (100g) | Tofu (100g) |
|---|---|---|---|---|
| Calories | 70 kcal | 165 kcal | 250 kcal | 76 kcal |
| Proteins | 6g | 31g | 26g | 8g |
| Fats | 5g | 3.6g | 20g | 4g |
| Vitamin B12 | 0.6μg | 0.3μg | 2.0μg | 0.2μg |
As you can see from the table, eggs are an excellent source of high-quality protein with fewer calories and fat than other common sources of animal protein, such as chicken and beef.
How to include eggs in your diet?
You can cook them in many ways: boiled, scrambled, fried in low-fat, or in omelets with vegetables. They're perfect for a healthy and filling breakfast.
5. Green Leafy Vegetables: Rich in Nutrients and Very Low in Calories
The green leafy vegetables, as spinach, kale (kale), lettuce and chard, are essential foods in any weight loss diet.
Benefits of green leafy vegetables:
- Low in caloriesThese vegetables are low in calories, allowing you to eat large quantities without worrying about the calories.
- Rich in fiber: They help improve digestion and intestinal health.
- Rich in vitamins and minerals: They are excellent sources of vitamin A, vitamin K, folic acid and iron.
How to include green leafy vegetables in your diet?
You can include them in salads, green smoothies, or cook them as a side dish for various meals.
