Top 10 lose weight foods

In the last 30 years, obesity rates have doubled in adults, tripled in children, and quadrupled in adolescents so obesity is now one of the most important global public health problems, it is the fifth leading cause of death worldwide. Unhealthy diet contributes to approximately 678,000 deaths each year in the U.S and a major risk factor in the development of other pathologies, obese people are more likely to develop diabetes, heart disease and even certain types of cancer. They are also more exposed to depression due to low self-esteem and lose self-confidence.

For this reason that many people are more and more interested in how to fight obesity and have a splendid and attractive body for a healthier life and richer relationships.

In this article I offer you the 10 best foods (that you will love) to lose weight while keeping your appetite and diversifying your dishes.

Summary

1. Eggs.
2. Leafy greens.
3. Avocados.
4. Whole grains.
5. Grapefruits.
6. Fatty fish.
7. Nuts.
8. Chia seeds.
9. Lean meat.
10. Dark chocolate.

1. Eggs

Contrary to what most people think, eggs can help you lose weight.

Although eggs have been resented somewhat due to their high cholesterol content, research shows that eggs can be part of a healthy diet. It can even help you lose weight, as it is a healthy, protein-rich food that keeps you full longtime.

A 2018 study showed that eating three (3) eggs a day for 12 weeks (about 3 months) helps overweight and obese people lose weight and maintain lean muscle mass, compared to people who did not eat fat. eggs.

2. Leafy greens

If you want to eat more without so many calories and gaining weight, just add leafy greens to your meals. This vegetable whose consumed part corresponds to the leaves of the plant. 

They are eaten raw or cooked giving the example of Kale, spinach, swiss chard and others. They are low in calories and carbs and high in fiber which keeps you feeling full all day long .

Value for 100 grams:  it has 23 Calories 

3. Avocados

Avocados are filled up with healthy fats which are the same fats found in olive oil, these are high quality vegetable fats, made of monounsaturated and polyunsaturated fatty acids. 

How to lose weight in stomach ? According to nutritionists, the fatty acids of avocado would even help you to have the line and lose the belly fats. In addition, these fatty acids are burned at a higher rate than others and would lower cholesterol level.

The avocado contains almost no sugars, but provides plenty of vitamin E, group B vitamins, magnesium, calcium. 

Moreover these fruits are high in fiber that promotes weight loss and metabolic health, aware that high-fiber food helps you to lose appetite, so if you are asking which fruits to lose weight ? and healthy fats to add in your diet, avocados will be the one.

4. Whole grains

When it comes to keeping hunger pangs under control, whole grains are the best solution to make you feel full and satisfied, so it can help you eat less then lose weight.

By way of illustration we have brown rice, oats and quinoa that are better sources of fiber and other important nutrients such as B vitamins, iron, potassium and magnesium compared with other types of grains.

Research shows that whole grains reduce the risk of diabetes and heart disease, lowers your chance of colon cancer and promotes healthy bacteria in your gut.

5. Grapefruits.

Most fruits are considered healthy, taking the example of  grapefruits that have a direct effect on weight loss.This citrus fruit is known for its slimming action by containing more than 90% water which is the power to boost our metabolisme that helps us lose weight.

Indeed, drinking its juice will have a draining effect that will facilitate the elimination of accumulated fats.

The consumption of those fruits before the main meal provides a feeling of satiety, because the fiber that it contains reduces the appetite. In addition to being rich in vitamins, antioxidants and minerals, grapefruit is one of the fat burning foods.

Two scientific studies have proven the slimming effect of grapefruit on an empty stomach.

The first one was in 2006 in the United State where a panel of  90 overweight people tested this fruit for several weeks in different forms: fresh, juice or in capsules. People who ate it fresh have lost 1,6 kg, And those who drank it juice saw their weight drop by 1,5kg, taking capsules also made them lose 1,1kg.

The second one was in 2008, another French study confirmed these effects when a group of volunteers were tested and eliminated 15,6% of their fat mass after 3 months of daily grapefruit on an empty stomach.

6. Fatty fish.

Fatty fish mainly tuna, mackerel, herring, sardines and salmon. These are certainly high in Fat but in good fat they contain fatty acids that are important to our body and difficult to find somewhere else.

This type of fish is rich in protein and Omega-3 that accelerate weight loss. Also eating it once or twice a week is required to reduce high blood pressure and high cholesterol level in the blood and prevent heart attacks.

7. Nuts.

Nuts are an ideal appetite suppressant for people on a diet, thanks to its high-fiber content you are allowed to quickly feel full and satisfied. They became more and more important in new food trends, and an excellent alternative to accompany meals.

Walnuts, pistachios, almonds, peanuts and hazelnuts all combined together or separately, in salad or with yogurt and fruits they all promote the proper functioning of our body. due to the fact that they consist less than 50% water they are so complete to provide the energy needed for a whole day.

8. Chia seeds.

These small seeds come from salvia hispanica, a flowering mint plant native to parts of Mexico and Guatemala are a good source of complete proteins, it contains the 9 essential amino acids. It's ideal for a slimming diet Because their protein allows the body to preserve muscle mass and reduce appetite.

They are very high in fiber, which makes them an ideal food for weight loss that can be used to make smoothies, yogurts, and puddings or sprinkled on top of a salad. In fact food rich in fiber allows  you to feel less hungry and eat less and also help to improve fats elimination. 

9. Lean meat.

Lean meat is meat that contains less than 10% fat. It is said to be "very thin" when the rate drops below 5%.

Giving the examples of

• Guinea fowl is by far the leanest meat with an average of 5.75% fat all parts included.
• Turkey which is the lowest fat meat. It contains only 1% to 4% fat depending on the cut of meat chosen and it has the advantages of being less expensive than guinea and more accessible.
• Chicken is also one of the leanest meats, but its fat content varies wildly depending on the cut, chicken fille contains 1% fat but skinless chicken thigh contains 4% of fat.
• Veal, a cutlet of this meat contains about 2.6% fat and veal tenderloin barely 1.4% which allows it to be one of the leanest meats.
• Beef can also be part of the lowest fat meats, but you have to be careful with the choice of cuts, some cuts can be very lean, others conversely very fatty. if you eat a flank steak, a rump steak, or a sirloin, you will not exceed 5% fat which is perfect but the rib, the chuck or the entrecôte are among the most fatty pieces to avoid when following a diet.

These are an important source of vitamins that give a Helping hand to produce our energy.They are rich in protein which is important  if you want to drop your weight and keep it off.

Bearing in mind that a high protein diet Will help you burn more calories each day, that will make you achieve your weight loss goal.

10. Dark chocolate.

What if we tell you that chocolate, especially dark chocolate containing 70% or higher, provided you eat it in the right conditions where you have to limit yourself to a dose of between 30 grams and 100 grams of chocolate per a day, no more.

This element will bring Sweetness to your diet in order to not get sick of it and will make you benefit from mood boosting.