There are many healthy foods that can be included in the diet in order to lose weight, and the following are the most important of these foods.
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| Healthy Foods For Diet |
Eggs: Eggs are a rich source of proteins and nutrients that are important to the body, which helps reduce appetite and promote weight loss.
Leafy vegetables: Leafy green vegetables are rich in vitamins, minerals, and dietary fiber, and are low in calories. Which helps in losing weight.
Salmon: Salmon is a rich source of protein and omega-3 fatty acids, which aid in weight loss.
Cruciferous vegetables: Cruciferous vegetables are considered a low-calorie food, rich in fiber and important nutrients for the body.
Lean meat: Lean meat, such as chicken breast, is a rich source of protein, which helps in losing weight.
Boiled Potatoes: Boiled potatoes help promote satiety and reduce appetite. They are rich in potassium and nutrients.
Tuna: Tuna is a rich source of high-quality protein, and it is low in fat and calories, so it is important for dieting.
Legumes: Legumes contain a high percentage of protein and fiber, which contributes to enhancing the feeling of satiety and reducing the amount of calories consumed.
Soups: Soups are classified as important foods for weight loss, as a result of their high water content, and it should be noted that fatty or greasy soups should be avoided.
Cottage cheese: Cottage cheese is one of the foods rich in protein, and low in fat and calories, which makes it ideal for dieting.
Avocado: Avocado is a fruit rich in healthy fats, fiber, and water, so it is recommended to eat it in moderation to lose weight.
Nuts: Nuts are one of the foods rich in protein, fiber, and healthy fats, and it is recommended to eat them in moderation to lose weight.
Whole grains: Whole grains are one of the foods rich in fiber and important nutrients, which help in losing weight.
Hot pepper: Hot pepper helps reduce appetite and increases fat burning, which leads to weight loss.
Fruits: All types of fruits are rich sources of fiber, antioxidants, and various nutrients, and they work to slow the rise in blood sugar after meals.
Grapefruit: Grapefruit suppresses the appetite and reduces calories when eaten before meals.
Chia seeds: Chia seeds are very rich in fiber, which increases the feeling of satiety and reduces appetite.
Coconut oil: Coconut oil contains medium-chain triglycerides, which promote satiety long after meals.
Yogurt: Yogurt contains probiotics, which can increase digestive health and lead to weight loss.
Ways To Lose Weight
Many ways and steps can be followed to change the lifestyle in order to lose weight, the most important of which are:
Exercising: It is recommended to get 150 minutes of moderate-intensity exercise per week, which is equivalent to 30 minutes on five days of the week.
Setting the appropriate goal: The goal should be to make healthy lifestyle changes, and it is advised not to focus on the scale only to assess progress in the diet.
Choosing the right foods: Healthy foods with low calories should be chosen most of the time, and unhealthy foods that a person prefers can be eaten in small quantities.
Avoid starving excessively: starving oneself causes excessive food intake in the following meals.
Reducing calorie intake: Calories must be reduced during the day, and this can be done by eating less food or eating food that contains fewer calories.
Advance planning: Meals should be planned in advance, to ensure that healthy foods are available when you want to eat.
Avoid harmful foods: Prepared foods and foods from restaurants should be avoided because they are high in calories, fat, and salt.
Get emotional support: Include friends and family members to help you lead a healthy lifestyle, for support and motivation.
Obtaining a consultation: A dietitian should be consulted, in order to provide individual information to help lose weight or create a diet program that suits the individual.
Adequate sleep: You must get adequate sleep and reduce stress levels during the day because lack of sleep and stress can contribute to weight gain.
Health check: Certain diseases or chronic health problems such as heart disease can hinder weight loss, so talk to your health care provider before starting any weight loss or exercise program.
Dietary Supplements That Help You Lose Weight
It is possible to resort to taking some nutritional supplements and safe herbs when starting to lose weight, as these supplements facilitate the task of losing weight, and the following are the most important of them:
Chitosan: Made from the hard outer layers of lobsters, crabs, and shrimp, chitosan prevents the absorption of fat and cholesterol in the body, which leads to weight loss.
Triple Chromium Picolinate: Chromium enhances the secretion of insulin from the body, which increases fat absorption from the body, reduces appetite, increases muscle mass, and increases fat burning in the body.
Conjugated Linoleic Acid (CLA): CLA helps reduce body fat, decreases appetite, increases satiety, and increases muscle mass.
Glucomannan: Glucomannan is made from the konjac plant, and consists of dietary fibers that prevent the body from absorbing fats in food.
Green Tea Extract: Green tea extract reduces appetite, and increases the burning of fat and calories in the body.
Guar gum: Guar gum is extracted from the seeds of the guar plant, and it prevents the absorption of fat from the body and helps reduce the feeling of hunger.
Hoodia: A plant grows in the Kalahari Desert in Africa, and the Hoodia plant is promoted as an appetite suppressant; Because it reduces the feeling of hunger and thirst.
Poppy: Poppy increases the burning of calories in the body because it contains synephrine, a type of stimulant.
Herbal tea: Herbal teas such as chamomile, ginger, cinnamon, and red raspberry leaf are low-calorie drinks. It also encourages reducing the consumption of poor food choices and high-calorie drinks, which helps to lose weight.
