The mistake of many who want to lose weight is refusing to eat foods with high nutritional value. Low value meals contain few calories, but they are also empty, meaning they do not provide any beneficial elements. As a result, losing excess weight becomes a painful ordeal and brings health problems. In fact, to lose weight you need the most nutritious foods; they supply the body with everything it needs and satisfy the feeling of hunger for a long time. Here you will find a list of what must be included in a balanced menu.
Not all low-calorie foods help you lose weight, and not all high-calorie foods lead to weight gain. A hearty meal is one that satiates you, allowing you to forget about hunger for a long time. A menu for losing weight and maintaining a stable weight must meet several criteria:
- fill the stomach to create a feeling of fullness;
- digest slowly so that this sensation lasts as long as possible;
- contain elements important for the body.
How long saturation lasts depends on a number of factors, one of them is fluctuations in blood glucose. The faster this level rises, the more rapidly it will decline, causing a repeat outbreak of hunger. The following are foods that do not provoke sudden spikes in sugar and satiate you for a long time. For convenience, they are divided into categories.
Vegetables and spices
Asparagus
Valued for its nutritional value with a low amount of calories and carbohydrates. Suitable for diet, as it is easily digestible and provides a whole range of important substances. Contains iron, magnesium, potassium, zinc, vitamins C, A, E, K and B.
Bell pepper
In our country, any sweet pepper is usually called Bulgarian, even those that have nothing to do with Bulgaria. The flesh of this juicy, crunchy vegetable is filled with liquid, making it filling. It contains many antioxidants, including vitamin C, the concentration of which bell peppers exceeds citrus fruits.
Cabbage
The most versatile variety is broccoli; it retains its quality when frozen. It contains protein, a huge amount of fiber, vitamins C and K. In second place you can put cauliflower, it is also worth noting kale, it also contains omega-3 acids. All varieties have a beneficial effect on the intestinal flora, help cleanse the digestive tract, and prevent peptic ulcers.
Carrot
Some avoid carrots, believing that the sweetness indicates an increased concentration of fructose and calories. They forget that most of the carbohydrate compounds in this root vegetable are fiber. Carrots cannot be ignored; they are a source of carotene, which is essential for the eyes and skin.
cucumbers
Cucumbers are often considered empty and useless vegetables, arguing that about 95% of the pulp is water. They are really low in proteins and carbohydrates, but contain many valuable elements, especially potassium.
Garlic
It is needed not only during the period of flu and colds. When the cells that make up garlic cloves are broken down, allicin is released, a powerful antioxidant. It not only has antifungal and antibacterial effects, but also improves overall health.
Ginger
Ginger root contains not only minerals, but also essential amino acids, which are difficult to obtain from foods of plant origin, essential oils and a small amount of fat. With regular moderate consumption, it normalizes digestive processes, strengthens the immune system, improves brain function, suppresses inflammation and even fights toxicosis in pregnant women.
Onion
Like garlic, it has anti-inflammatory and antibacterial effects, but unlike garlic, it retains its benefits even after heat treatment. You can get a lot of vitamins C and group B, potassium and iron from onions.
Tomatoes
A source of the most powerful antioxidant lycopene, which is preserved even after freezing and prolonged boiling. This substance has a powerful anti-cancer effect. In addition to lycopene, tomatoes are rich in vitamins A, E, K, B2, B6.
Sweet potato
One of the few products that have a sweet taste, but at the same time stabilize the concentration of glucose in the blood. These root vegetables are completely free of fats, but contain complex carbohydrates and proteins in higher concentrations than regular potatoes.
How else to get rid of hunger
Ginger
It has always been believed that ginger is good for health, as it
- helps get rid of nausea
- reduces muscle pain and blood sugar levels
- inflammatory processes in our body are suspended
You might be surprised, but a recent study came to another interesting conclusion: “Ginger reduces hunger.”
This showed that consuming 2g of ginger powder diluted in hot water during breakfast reduced participants' post-meal hunger.
Ginger is often used to make tea, which affects the cardiovascular system and digestion. This drink cleanses the liver, stimulates brain activity and can increase potency. Tea is indispensable for weight loss.
It is better to avoid ginger tea for those who have an exacerbation of ulcers or severe inflammatory skin diseases.
Cottage cheese
Even if you eat non-fat cottage cheese, it will be well absorbed and also satiating. Another bonus is the fact that you will not gain weight from this product.
Cottage cheese contains:
- squirrels
- vitamins A, E, C, B1, B2, B12
- fats
- useful microelements such as potassium, sodium, magnesium
Cottage cheese is a dietary product, as its calorie content is 169 calories per 100 grams.
There are a lot of ways to prepare this product, but you don’t have to cook it, but eat it in its “raw” form.
Oranges
Oranges are the leaders among all fruits and citrus fruits.
They are rich in fiber and it is fiber that gives a feeling of fullness that does not disappear soon.
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This product will not harm your figure, since 100 grams contains only 43 calories, and is also good for health. The vitamin C it contains increases resistance to cancer cells and also helps maintain skin elasticity.
14. Dark chocolate
If you have a sweet tooth and are on a diet, then this is the perfect product for you. After all, it’s hard to live without desserts, and a few squares of dark chocolate can save you. There is no need to worry about weight, as it has few calories.
The ingredients that make up dark chocolate tend to slow down digestion. For this reason, you are less likely to crave food.
Fruits and berries
Those who want to lose weight often refuse fruits, depleting their diet. There is no need to completely give up sweet fruits; it is better to give preference to the most nutritious ones:
- apple. Convenient because you can carry it with you to use as a quick snack. The main value of apples is their high content of dietary fiber, which fills the stomach and creates a feeling of fullness, as well as antioxidants;
- avocado. It is often equated with vegetables, but it is still a fruit. A unique feature is that 77% of avocado consists of fats, it also contains fiber, ascorbic acid and potassium;
- bananas. The fruit is quite high in calories, but you shouldn’t give it up even on a diet. Bananas are high in potassium and fiber and can be used to replenish energy after a workout;
- blueberry. The most valuable of all berries, the leader in the amount of antioxidants among all foods. Regular consumption of blueberries makes a tangible contribution to eye health and the prevention of early aging;
- oranges. Citrus fruits were once considered leaders in the concentration of vitamin C, but now this opinion has been refuted. However, you shouldn’t give up oranges; they contain a lot of dietary fiber and antioxidants;
- strawberry. This sweet berry is low in carbohydrates and calories, while being very high in ascorbic acid and manganese.
Understanding hunger and satiety
Hunger is one of your body's strongest and most beneficial stimuli. It helps provide your body with enough calories for your needs. However, it also works against you when you are trying to lose weight. You can easily lose weight by simply eating less, but the less you eat or the longer you go without eating, the hungrier you become, and the longer it takes for your hunger to subside when you start eating. So, the hungrier you are, the more likely you are to overeat, consuming extra calories, which can quickly slow or reverse your weight loss.
As you know, the only way to end hunger is to eat. Eating food causes a feeling of fullness - a pleasant feeling of fullness and a corresponding decrease in hunger. But did you know that some foods satisfy your hunger better than others? For example, a baked potato will likely "fill you up" much better than a serving of candy with the same amount of calories.
Experiments with saturation
For years, researchers have studied satiety. While many things are known to affect satiety, one of the biggest factors is the type of food you consume. Some foods fill your stomach faster and/or stay in your stomach longer, making them better at curbing hunger.
One of the most detailed studies to demonstrate this was conducted by Susana Holt and her fellow researchers at the University of Sydney. The results of their study, "Satiety Index of Common Foods," were published in the European Journal of Clinical Nutrition, September 1995. In this study, researchers fed people fixed-calorie meals (38 different foods), and after each feeding they recorded their hunger levels.
The results of S. Holt's study, like many similar studies, show that satiety is most strongly related to the mass and volume of food consumed. In other words, foods that weigh the most satisfy our hunger the best, regardless of how many calories they contain. However, higher amounts of certain nutrients, such as protein and fiber, also seem to improve satiety.
Is it possible to predict saturation?
If there was a way to predict satiety, we could choose foods that satisfied our hunger but contained fewer calories. These foods will greatly improve our ability to prepare meals that are effective for weight loss.
Because of the strong relationship between satiety and food mass, some researchers have recommended consumption of low calorie density foods, that is, foods that have the fewest calories per gram. One of the most notable of these researchers is nutritionist Barbara Rolls, who wrote the popular diet book Volumetrics. She talks in this book about using low calorie density foods for weight loss. There is also a new diet that uses low calorie density foods called the Negative Calorie Diet. There are also many diets that take a low calorie density approach. Among them are the cabbage soup diet and the grapefruit diet.
Unfortunately, calorie density alone is not a reliable predictor of satiety, and this way of choosing food overlooks many enjoyable foods that would be great additions to your diet. What you need is a better way to predict saturation.
Cereals and legumes
Green beans
Young green beans in their pods don't have as much protein as the larger seeds, but they do have a lot more dietary fiber, folic acid, potassium and magnesium. This complex can not only improve digestion, but also stabilize blood sugar levels and reduce bad cholesterol levels.
Lentils
Valued by vegetarians as it is one of the best sources of vegetable protein. It is high-quality protein in combination with complex carbohydrates that allows you to feel full and maintain this feeling for a long time. Few people know, but lentils are a prebiotic; they provide nutrition for beneficial bacteria in the intestines and help increase their numbers.
Brown rice
The most valuable of all types of rice and one of the most nutritious grains. Brown or brown rice is practically not processed, so it retains everything provided by nature: magnesium, B vitamins, especially B1, dietary fiber. With regular use, it helps normalize blood pressure and prevents certain types of cancer.
Oatmeal
To get the most benefits, you should choose oatmeal that has undergone minimal industrial processing. Whole oats will be the most beneficial. This cereal leads in fiber, accounting for more than 30% of the total, as well as in the amount of beta-glycans, which reduce bad cholesterol.
Prunes
A study conducted in Greece found that consuming prunes as a dessert or snack reduces hunger. Prunes, like fresh plums, are rich in fiber. Fiber helps slow down the digestion of food, which keeps your stomach full for much longer. In addition, prunes regulate blood sugar and are good for bone tissue.
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Nuts and seeds
Quinoa
In fact, quinoa is not a cereal, it is not a grain, but a seed, however, it is consumed in the same way as a cereal crop. This is a very satisfying product with a rich composition, in which vegetable protein is combined with many microelements, especially magnesium. Unlike many grains, quinoa does not contain gluten, so it is approved for consumption by people with gluten intolerance.
Chia
When cooked, chia has a jelly-like consistency, so they are rarely associated with seeds, but rather with a grain. Despite their softness, they contain a lot of fiber. The richness of their mineral composition allows us to call chia seeds a superfood. Eating them regularly is a way to get many valuable elements from just one product.
Almond
Filled with antioxidants, including tocopherol, important for the beauty and health of skin, nails, and hair. According to the findings of nutritionists, almonds promote weight loss due to the high percentage of dietary fiber and the effect of accelerating metabolic processes.
Coconut
Coconut meat is a source of fiber and fat. These fats are important not only for satiety, but also for weight loss. The most valuable product produced from this nut is coconut oil, which will be discussed further.
Macadamia
Relatively recently, macadamia became available to residents of our country. These nuts are no more expensive than hazelnuts, but for some reason they are not very popular. Macadamia is the leader in the concentration of monounsaturated fatty acids, while the presence of not very healthy omega-6 fats in them is quite low.
Gretsky
It is very high in calories, so you should not eat more than seven nuts a day. However, this amount will be enough to reduce the risk of heart and vascular diseases, increase immunity and stimulate brain activity.
Peanut
In fact, these are beans, but throughout the world they are equated to nuts. Only raw peanuts have nutritional value; roasted peanuts do not have any pronounced beneficial qualities, just like peanut butter.
Eggs
If you want to have breakfast so you don't have to think about food until lunch, eat eggs: they have much less calories than a bowl of cereal - there are only 78 in one hard-boiled egg and a lot of protein.
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This breakfast will help you eat less throughout the day, making it a great breakfast choice for overweight people.
Sweets and baked goods
Dark chocolate
Sweets can be nutritious too, the best example being dark chocolate. It is able to reduce high blood pressure and provides the body with high amounts of magnesium, iron and manganese. Among other things, this unique delicacy contains antioxidants that destroy free radicals, the main cause of aging. These compounds are found in cocoa beans, so you should choose chocolate with a high concentration of them.
Despite its value, you should not get carried away with it; the maximum daily consumption is 25 grams.
Whole wheat bread
Whole grain products are far superior in nutritional value to traditional white bread. It is better that the composition includes several types of cereals. The only healthier option than multi-grain baked goods made from whole grains is bread made from sprouts.
Lettuce and other leafy vegetables
Eating a salad with plenty of greens before your main course helps you feel full faster and consume fewer calories. Although collard greens, lettuce, and other greens have virtually no calories, their volume makes them quite filling and, when combined with other foods, encourages you to consume less fat.
Oils
Olive
It is rightfully considered the most useful in the whole world. Cold-pressed olive oil is a remedy for lowering blood pressure and bad cholesterol levels. It cannot be subjected to heat treatment, otherwise instead of the benefit from its use there will be only harm.
Coconut
Its difference from others is that the composition is 90% represented by medium-chain fatty acids. Because of this, it can be consumed in any form; it is one of the few oils that can be subjected to heat treatment without fear for health. Consuming coconut oil has been proven to aid weight loss. Recent research has revealed new properties: it has benefits for people with Alzheimer's disease.
Cottage cheese
This gift from Burenka will provide you with a heavy dose of protein, calcium, vitamins and other benefits, but not folds on your stomach.
However, all these miracles are possible only if you choose a natural product and eat it as an independent dish, without adding extra calories in the form of syrup, jam, dried fruits, etc.
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Dairy
Cheese
From the point of view of satiety, cheese is much more profitable than the milk from which it is made. Just one slice contains as many amino acids and minerals as a glass of whole milk. In terms of protein concentration, cheese is superior to meat and fish.
Yogurt
It has the same properties as milk, but is much more valuable for digestion due to lactic acid bacteria. Yogurt not only improves the state of flora in the intestines, it strengthens the overall immune system.
Oil
Natural butter is very high in calories, but it is an indispensable component of the diet. It not only contains saturated fat, but also vitamins A and K.
Chickpeas
Chickpeas are naturally filling due to their high plant protein and fiber content. According to the study, people who ate chickpeas felt not only fuller, but also improved bowel function. In addition, after the diet, they began to eat more processed snacks that were high in calories and low in nutrients. This led scientists to suggest that chickpeas reduce cravings for unhealthy foods.
Eggs and meat
Eggs
A decade ago, eggs were considered harmful and were credited with increasing the level of bad cholesterol in the blood. Modern research has shown the opposite, that eggs are needed for heart and vascular health. However, if you have cardiac diseases, it is recommended to limit yourself to one per day. The eggs of any bird have high nutritional value, but quail eggs are considered the most useful; they are less allergenic than chicken eggs.
Chicken and turkey
It is not for nothing that white meat of chicken and turkey is the basis of the diet of athletes and supporters of a healthy diet. It really contains a lot of balanced protein with a complete amino acid composition, while being low in calories and fat.
Lamb
Unlike other animals, sheep are still raised primarily on grass. For this reason, this meat is high in omega-3. Lamb is usually fatty, so it is better to give preference to lamb.
Beef
Lean parts of beef are one of the valuable sources of protein; among other things, it contains a lot of iron. Some diets even use fatty beef, mostly low-carb methods.
Natural nut butter
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A Brazilian study found that natural nut butters regulate glucose levels in the body and increase the release of hormones that affect satiety. In other words, study participants became full more quickly and did not want to snack until their next meal. Nut butters, as long as they are not loaded with additives and sugar, are an excellent source of energy for the body.
Fish and seafood
Salmon
The most valuable species are considered to be red fish; the leader in nutritional value in this group is salmon. It contains record amounts of omega-3 and vitamin D, as well as protein. Eating salmon will have a positive effect on all body systems.
Sardine
These small fish are superior in calories to any other white meat breed. At the same time, they contain much more phosphorus, magnesium, and vitamin D. According to many experts in the field of healthy nutrition, the saturated fats in sardines are healthier than any other animal origin.
Oysters, snails and mussels
Any shellfish can replace meat in the human diet without losing its benefits. The protein present in them is very easily digestible, and in terms of the amount of microelements they are much superior to meat and fish combined.
Shrimps
They are as dietary as chicken breast, they are low in fat and calories, but very high in protein. Shrimp is healthier than chicken breast because it also contains omega-3 essential fats.
Trout
In terms of nutritional value, trout is close to salmon. It is noteworthy that this family lives only in clean and cold water. As a rule, these are mountain rivers in ecologically clean areas.
Tuna
Not a very common breed in our country, although tuna is rightfully included in the list of the most satisfying foods. Protein accounts for more than 22% of the composition, this figure is closer to fish caviar than to fish. The value is also due to the presence of vitamins A, E and D, omega-3.
Natural yogurt
Compared to cheese, milk and water, yogurt has the greatest ability to saturate the body and reduce appetite. A UK study found that participants who ate natural yoghurt felt 24% less hungry than those who ate cheese, milk or water. Yogurt is one of the healthiest and most nutritious foods if it is natural and does not contain a huge number of additives, sweeteners and flavors. For example, Greek yogurt contains a huge amount of beneficial bacteria, calcium, protein and does not contain sugar.
Nuts
The most common varieties are: cashews, almonds, peanuts, walnuts and pine nuts, pistachios, hazelnuts. Nuts are rich in essential fatty acids. Due to their arginine content, they reduce the risk of developing atherosclerosis. They also lower cholesterol and contain calcium, phosphorus, copper and selenium.
You should include nuts in your diet with caution: their unlimited consumption will lead to excess fat intake. And avoid salted nuts: they will do more harm than good.
Avocado
Avocado is a natural source of vegetable fats. This fruit contains potassium, calcium, phosphorus and vitamin E. It strengthens the heart muscle, reduces the risk of heart attack, and lowers blood pressure.
Avocado is good for healthy bones and teeth. The fruit also improves immunity, strengthens memory, and has a beneficial effect on the nervous system. There are about 200 calories per 100 g of avocado pulp. This is a rather large indicator; the fruit is quite high in calories and filling. There are many simple and healthy recipes for sandwiches, salads, smoothies and other dishes with avocado.
