General Practice 2022

10 foods that help you lose weight (ráfast and he althyúde)

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10 foods that help you lose weight (ráfast and he althyúde)
10 foods that help you lose weight (ráfast and he althyúde)
Anonim

Foods that help you lose weight are those that improve intestinal transit, fight fluid retention, speed up metabolism or help you burn calories like watermelon, oatmeal and eggplant, for example.

These foods should be consumed daily throughout the day, along with regular physical activity and a he althy diet low in sugar, sweets, fat, fried foods and processed foods. In addition, it is also important to practice physical activity daily, such as walking 3 times a week for about 1 hour.

1. Pear

Pear is rich in water and contains 71% insoluble fiber, ensuring a greater feeling of satiety and improving intestinal transit.In addition, the natural sugar in the fruit suppresses the craving for sweets and gradually increases blood sugar, which helps to reduce hunger and avoid sugary foods.

How to consume: To help you lose weight, it should be consumed about 20 minutes before main meals.

2. Cinnamon

Cinnamon is an aromatic spice that can have a thermogenic effect on the body, increasing metabolism and increasing the process of burning body fat.

In addition, cinnamon also helps to reduce blood sugar spikes, increase insulin sensitivity and decrease insulin resistance, which also favors weight loss. Other foods that have thermogenic properties are ginger, red pepper, coffee and hibiscus tea. Learn more about thermogenic foods.

How to consume: Cinnamon can be easily added to various preparations, such as fruits, juices, smoothies, coffee, tea, cake and cookies, for example.

3. Eggplant

The eggplant, in addition to being a low-calorie fruit, since 100 grams have only 24 calories, is also rich in fiber, helping the proper functioning of the intestine, fighting bad cholesterol and poor digestion, producing feeling of satiety.

In addition, it is rich in water, vitamins and minerals, and low in calories, helping to fight fluid retention and deflate the body.

How to consume: It is possible to prepare eggplant water and drink it throughout the day instead of water. It is also possible to add eggplant to salads and prepare it in the form of chips, for example. See some recipes to lose weight eating eggplant.

4. Brown rice

Brown rice, unlike white rice, is rich in fiber, helping to increase satiety and reducing the amount of food ingested.It is also rich in B vitamins, zinc and selenium, which are antioxidant nutrients that improve blood circulation, concentration and memory.

How to consume: It is important that the amount to be consumed is controlled, because despite being a whole food, when you eat in excess, it has the opposite effect. In case you want to know which portion is adequate, the ideal is to seek guidance from a nutritionist so that an evaluation is carried out and a nutritional plan adapted to the person's needs is indicated.

5. Oats

Oats are rich in soluble fiber and proteins, which provide satiety and regulate the intestines. In addition, its consumption also helps to regulate blood glucose and control high cholesterol, making hunger take longer to arrive.

How to consume: Oats are quite versatile, and can be consumed in the form of porridge or added to chopped fruits, smoothies, cakes and cookies.

6. Wheat Bran

Wheat bran is very rich in fiber, having 12.5 grams of fiber per 100 grams of food, and has few calories, and can be used to combat constipation, help control blood glucose and increase satiety.

How to consume: As it practically does not change the taste of food, it can be added to all preparations to reduce the absorption of fat in the intestine. Learn how to use wheat bran.

7. Strawberry

Strawberry, in addition to having few calories, is rich in fiber, helping to control blood sugar levels and increase the feeling of satiety, reducing the amounts of daily calories ingested and promoting weight loss. It is also rich in vitamin C, folate and other phenolic compounds that provide antioxidant and anti-inflammatory effects.

How to consume: This fruit can be consumed whole or in juices, and can even be used in the preparation of detox juices to improve metabolism. Check out some detox juice recipes.

8. Green Tea

Green tea has thermogenic properties, accelerating metabolism and favoring fat burning. This is because it is rich in caffeine, a stimulant that helps you burn fat during exercise. In addition, it is rich in catechins, which are potent antioxidants that help improve metabolism. See other benefits of green tea.

How to prepare: Green tea should be consumed under the guidance of a doctor or nutritionist and to prepare it, add 1 spoon of the herb to 1 cup of boiling water, letting it rest for about 10 minutes.

9. Linseed

Flaxseed is rich in antioxidants and omega-3, a type of good fat that helps control cholesterol and reduces inflammation in the body, facilitating the weight loss process. In addition, it is rich in fibers that improve digestion and increase satiety. Learn more about the benefits of flaxseed.

How to consume: The ideal is to consume crushed flaxseeds or in the form of flour, and 1 or 2 tablespoons can be added to cereals, salads, juices and yogurts. It can also be added in the preparation of breads, pies and cakes.

10. Legumes

Pulses such as beans, peas, lentils and chickpeas are sources of protein and dietary fiber, which increase satiety and fight constipation.

How to consume: Consuming 4 tablespoons a day is enough to obtain its benefits, especially when consumed together with brown rice, as the combination forms a protein of high quality.

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