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Foods that help you lose weight, medicines, diets and even miracle recipes that circulate on the internet can be misleading. Very restrictive eating plans and medications can cause health risks, such as hormonal changes, weakness, tachycardia, malaise and even the dreaded “accordion effect”.
To maintain a healthy weight, it is necessary to adopt good eating habits and practice physical activity regularly. If the goal is to lose weight, the ideal is to invest in natural foods and avoid refined, processed foods, sweets, sugar and fried foods.
Choose foods that speed up metabolism, provide a feeling of satiety, combat fluid retention and improve bowel function.
Check out the list of foods that help you lose weight in a healthy way. To create a complete diet, consult a nutrition professional.
Chickpea
Chickpeas, along with other legumes such as lentils, peas and beans, are rich in protein and soluble fiber, which provide a feeling of satiety and help control appetite.
This can lead to reduced food intake throughout the day.
Coffee with cocoa
Coffee, when consumed in moderation in the morning, can help speed up metabolism and provide a feeling of satiety, reducing the desire to eat.
When combining coffee with cocoa powder (pure or 70%), there is less risk of increased anxiety, as cocoa contains phenylethylamine, which stimulates the production of dopamine and serotonin. To maintain the weight loss benefits, avoid adding whipped cream, milk and sugar.
Brown rice
Brown rice is a good source of complex carbohydrates, fiber, protein and minerals such as phosphorus and potassium.
Because it is rich in fiber, it helps to increase satiety and stabilize blood sugar levels, as well as being a great source of energy. Consuming brown rice can help prevent cardiovascular diseases and diabetes.
Tapioca
Tapioca is a great source of energy and satiety, making it a good option for those who want to lose weight. The base of tapioca dough is cassava starch, which provides a feeling of satiety, avoiding “nipping” between meals.
Furthermore, tapioca does not contain gluten, which can reduce inflammation in the body and abdominal fat. Fill with healthy ingredients, such as olive oil, peppers, carrots, olives, garlic, sesame, oregano, leaves and tomatoes. Remember to consider tapioca as a meal and not just a snack, as it is high in calories.
Apple vinegar
Apple cider vinegar is widely used as a seasoning, but it can also help you lose weight. Studies have shown that daily consumption of apple cider vinegar can reduce body weight over a 12-week period. It can be used in salads or added to drinks.
Oil
Extra virgin olive oil is a healthy source of fat. Studies show that it can increase metabolic rate, reduce triglycerides and increase HDL cholesterol.
A small study has shown that extra virgin olive oil can help burn calories, especially in postmenopausal women with abdominal obesity.
Sweet potato
Sweet potatoes are rich in potassium, an important nutrient for regulating blood pressure.
Additionally, sweet potatoes provide a feeling of satiety, especially if consumed after being boiled and cooled, creating resistant starch, a fiber-like substance that has several health benefits. Avoid consuming sweet potato fries as they lose their healthy properties.
Leafy vegetables
Leafy vegetables, such as kale, watercress and chicory, are low-energy-dense foods that help bulk up meals without adding many calories. They are rich in fiber, minerals and antioxidants, making them great for a balanced diet.
Green Tea
Green tea is an excellent ally for losing weight. It contains antioxidants that help burn fat, especially in the abdominal region. Additionally, it is a moderate source of caffeine, which can help speed up your metabolism.
*With information from Ecycle
