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Food To Help You Lose Weight

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Lose weight

Losing weight is one of the goals that many people seek to reach, so recently a lot of complex diets have spread, or that are interested in a certain type of food, and exclude some other types, which lead to weight loss, but their results do not last in most times.

People in general, and people who suffer from obesity in particular, are advised to follow a healthy diet that relies mainly on eating fruits and vegetables, egg whites, skinless and fat-free meat, fish, and fat-free dairy products. It is also recommended to follow the method of calculating calories, for example. When burning 500 calories of the recommended calories per day, leads to a loss of about 0.5-1 kilograms per week, and if a person wants to lose weight faster, he must eat less food in exchange for more exercise; For example, a person can lose about two kilograms per week when eating 1050-1200 calories in conjunction with exercising for an hour a day, but it is not recommended to reduce the number of calories more than that; Because of its dangerous effects on health.

Weight loss foods

As mentioned previously, weight loss depends mainly on reducing the number of calories consumed and increasing exercise, but many foods may help lose weight because of their ability to give a feeling of fullness and satiety for a longer period, and it also helps to fill the appetite, Among these foods are the following:

  • Soups and Soups: It is recommended to start the meal with a plate of healthy soup that does not exceed 100-150 calories; It helps reduce the amount of food consumed later, but it is recommended to avoid adding cream and butter to it.
  • Dark chocolate: Dark chocolate can be eaten between meals to satisfy the appetite; Where a study was conducted, according to its results, that people who ate dark chocolate ate 15% less pizza compared to people who ate milk chocolate.
  • Pulses: Pulses are a rich source of protein and fiber, and they are cheap, of a variety of varieties, and slow to digest, which gives a feeling of satiety for a longer period, and reduces the amount of food consumed.
  • Pureed vegetables: Invisible mashed vegetables can be added to some foods, because they reduce the calories consumed; Where some researchers added mashed cauliflower and zucchini to the well-known macaroni and cheese dish, but the people did not feel the difference, and they liked the dish as they liked it previously. In contrast, the people consumed 200-350 calories, which is less calories consumed than the usual dish.
  • Nuts: Some research has shown that eating a small handful of almonds, peanuts or walnuts, automatically leads to eating less food during the day.
  • Eggs and sausages: Some studies have shown that eating a protein-rich breakfast can provide the body with a feeling of satiety throughout the day, reducing the amount of food consumed between meals; In a study conducted on a group of young obese women, they were provided with 35 grams of protein at breakfast, which reduced their total consumption of fatty foods and sugars at the end of the day, compared to women who started their day by eating breakfast cereals for breakfast.
  • Yogurt: Eating yogurt may reduce waist circumference, and in a study conducted at Harvard University on 120,000 people for 10 years or more, it was found that yogurt was closely associated with weight loss among all other foods consumed.
  • Apples: It is recommended to eat a whole fresh apple, not apple juice, which reduces appetite; The reason for this is due to the richness of fruits in fiber, and the process of nibbling sends signals to the brain that it has received a large amount of food, which leads to a reduction in the amount of food consumed.
  • Grapefruit: Grapefruit may help lose weight, especially if a person is at risk of developing diabetes. Where researchers at the Scripps Clinic in San Diego, southern California, found that eating half a grapefruit or drinking its juice by obese people before each meal may lead to a loss of about 1.6 kilograms in 12 weeks.Grapefruit juice does not have any fat-burning properties; The idea is that it gives a feeling of satiety only, but it must be taken into account that eating grapefruit may interfere with taking some medications, so you must read the instructions on the medicine package, and consult your specialist doctor if you take any type of medicine before deciding to include any food item in your diet. Daily food program.

Weight loss tips

Many healthy habits help lose weight, in addition to following a weight-loss diet and exercising, including the following:

  • Following a nutritional program that fits the nature of life, preparing healthy meals, and organizing meals.
  • reviewing bad eating habits and stopping them; Like eating late at night.
  • Not going shopping while feeling hungry.
  • Sitting while eating, and not eating while standing.
  • not eating from the main course; Rather, reduce the specified amount in an individual dish to know the amount of food eaten.
  • Make sure to eat breakfast, because it provides the body with energy throughout the day, and boosts metabolism.
  • Eat slowly and chew well.

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