When it comes to losing excess weight, adopting a highly restrictive diet may be the best solution for many.
It may seem difficult at first because the majority do not know how to determine the appropriate quality and quantity of food to achieve the goal of getting rid of excess weight.
Unfortunately, no single food has the ability to melt body fat, but there are plenty of food options that can support weight loss efforts when included as part of a healthy diet, including 10 foods to add to the diet every week, a simple way. To get all the nutrients needed to keep you fuller for longer, rich in fiber or protein, or both, helps in weight loss.
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10 foods you must include weekly in your diet if you want to lose weight
1. Chia seeds
Fiber is essential for anyone looking to lose weight, as it fills us up because it slows digestion and keeps us feeling fuller for longer.
This is important when a person is in a caloric deficit, and is a common approach to losing weight.
A serving of chia seeds, roughly equivalent to two tablespoons, can meet 40% of our daily fiber needs.
2. Fatty fish
The British National Health Service recommends eating at least two servings of fish per week, one of which should be oily fish.
In addition to supporting heart and brain health, the omega-3 fatty acids found in fish such as salmon, sardines, and tuna may help reduce body fat.
Seafood is also rich in protein that can help curb hunger, keeping a person full for longer.
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3. Cruciferous vegetables
Cruciferous vegetables are dark leafy greens, such as broccoli, cauliflower, kale, and watercress.
Besides the quick health benefits of this vegetable, it’s also low in calories and carbohydrates, making it an ideal non-diet addition to any weight loss plan.
4. Whole grains
When losing weight, many cut out starchy carbohydrates such as pasta, bread and rice, but choosing whole grain alternatives can help reduce body fat.
In addition to vitamins, minerals, and phytonutrients, whole grains, such as whole-wheat pasta, brown rice, and quinoa, contain fiber that keeps us feeling full.
Fruits, like vegetables, are a smart addition to any healthy weight loss plan. Apples are especially good because they are plentiful, relatively cheap, and can keep for weeks in the fridge.
Apples contain a high percentage of water content and fiber, especially when eaten with the skin, and they are a low-calorie and satiating fruit, factors that play a role in helping people lose weight.
6. Fermented foods
Gut health is extremely important for overall health, as it boosts immunity and aids in good digestion. A healthy balance of good bacteria in the gut may help promote fat burning. Therefore, fermented foods that contain an amount of beneficial bacteria are an option. well.
Foods rich in good bacteria, probiotics, yogurt, sauerkraut or cucumbers include:
Experts also suggest including some probiotic-rich foods in your diet. This includes foods such as bananas, asparagus, legumes, and onions, and they provide “fuel” for healthy gut bacteria.
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Nuts are a great snack that should be included in a weight loss plan, as they are satiating thanks to their healthy content of fats, fiber and protein, as the share of nuts (about a quarter of a cup) ranges between 160 and 200 calories.
Eggs are a great choice for breakfast because they are high in protein, and there are many ways to cook them, which helps to eat them daily without getting bored.
While avocados contain more calories than other fruits and vegetables, research suggests that avocado eaters—those who consume about half an avocado daily along with a healthy diet—have lower body weights and waist measurements.
And if you want to include avocado in your diet, eat two to three servings per week max.
10. Dark chocolate
Chocolate may be one of the foods that anyone who wants to lose weight usually cuts out of their diet, but dark chocolate can be a great addition to ensuring sustainable weight loss.
Research shows that deprivation of certain foods or food groups can lead to food cravings and may cause binges after avoiding foods for a period of time.
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Including foods that you enjoy but that you initially think are off limits, such as chocolate, may help you get rid of this problem, but you should choose chocolate with a cocoa content of 70% or higher, and do not exceed only two pieces a day to reduce cravings Sugar.