- Foods rich in carbohydrates that lose weight
- Protein-rich foods that lose weight
- Fat-rich foods that lose weight
There are foods that lose weight in the 3 groups of nutrients: carbohydrates, proteins and fats. In general, for a food to help you lose weight it must have properties such as containing fewer calories, having more fiber and giving you more satiety, improving intestinal transit and keeping hunger away for longer.
Among these foods are oats, chestnuts and fish, for example, in addition to being important to consume fruits and vegetables to increase the fiber and vitamin and mineral content of the diet.
Foods rich in carbohydrates that lose weight
Foods that are mainly composed of carbohydrates, but that help you lose weight are high in fiber, as is the case with brown rice, brown bread, oats, oat bran and fruits and vegetables in general.
These foods should replace sources of simple carbohydrates, such as white bread, white rice, flour, tapioca and breakfast cereals, which are usually high in sugar and have a high glycemic index, favoring the production of fat in the body.
Protein-rich foods that lose weight
Foods that are rich in protein give you more satiety because the digestion of the protein takes longer, which leaves hunger away for longer. The best sources of protein are eggs, natural yogurts, cheeses and lean meats such as chicken breast, fish in general, pork chop and pork tenderloin and cuts of beef such as muscle, breast, duckling, limp, hard limb, filet mignon and lizard.
In addition to prefer lean cuts, it is also important to avoid preparing meats with excess oil, frying or caloric sauces, such as the 4 cheese sauce. See tips for maintaining the barbecue diet.
Fat-rich foods that lose weight
Although fat is the most caloric nutrient, the consumption of good fats helps to reduce inflammation in the body, give you more satiety and aids in weight loss. These fats are present in foods such as olive oil, chestnuts, peanuts, walnuts, almonds, avocado and seeds, such as chia and flaxseed.
These foods can be included in snacks, in vitamins, in the preparation of meat, pasta and rice, and included in recipes such as cakes and pies. The seeds can also be added in yoghurts or vitamins, and the dried fruits, such as nuts and almonds, can be crushed so that their flours are included in savory recipes. Learn how to consume the dried fruits without getting fat.
It is important to remember that in addition to consuming foods that lose weight, physical exercise should be performed at least 3 times a week to speed up metabolism and stimulate fat loss.
If you have difficulty controlling hunger, see what you can do to decrease your appetite in the following video:
