Weight-loss foods are a group of foods whose nutritional qualities promote weight loss when incorporated into a varied diet. What foods really help you lose weight?
Between all the weight loss methods out there, whose claims are often contradictory, it's not always easy to sort out what's real and what's not. In this article, find out what you need to eat to lose weight healthily and sustainably.
which foods help you lose weight
First of all, it's very important to stress that no food is a miracle cure. In other words, no single food will help you lose weight. However, we do know that certain foods can help you lose weight and maintain a healthy weight if they are part of a varied diet.
To lose weight, daily energy intake must be slightly lower than daily energy expenditure. To achieve this, you don't necessarily have to eat less, but you do have to eat... better! Eating better is relatively simple when you consider the energy density of foods.
Energy density is the quantity of calories provided per gram of food. The lower the energy density, the greater the volume of the food in question needed to reach a given number of calories. For example, you need to eat a lot of cucumber to reach 100 kcal. On the other hand, a few grams of cookie are enough to reach 100 kcal.
On the basis of this principle, we consider that the foods that help you lose weight are those with a low energy density. In fact, as well as being a source of micronutrients, they enable you to feel full quickly with a lower calorie intake. As a result, they naturally promote weight loss.
what low energy foods help you lose wegiht
If you want to lose weight, there's no secret: turn to low-energy-density foods. Here is a non-exhaustive list of these foods to help you make the right choices:
Raw vegetables ;
Fruits ;
Cooked vegetables;
Low-fat dairy products ;
Lean meats ;
Fish ;
Pulses ;
Wholegrain cereals.
Note that some foods have a high energy density, but should be included in the daily diet because of their essential contribution of high-quality nutrients. This is particularly true of vegetable oils and oilseeds.
what food make you fat?
The foods to avoid for weight loss are those with a high energy density. These foods often provide few nutrients and many calories in a small volume. As a result, they don't allow you to feel full quickly, or to slim down.
Here's a (non-exhaustive) list of foods that make you fat if eaten too regularly and/or in too large quantities:
Sugar ;
Sweet products: cookies, spreads, pastries, cakes, industrial cereals, etc. ;
Fatty and fried products;
Fatty meats and cold meats;
Cheese, butter, full-fat cream;
Refined cereals and white bread;
Industrial dishes and processed foods ;
Sodas and syrups ;
Alcohol;
Fast food.
other tips to lose weight permanantly
In addition to the type of food you eat, there are certain habits you need to adopt or lose in order to lose weight. Either because they disrupt the body's rhythm, or because they have a direct impact on daily energy intake.
Here are a few tips to help you lose weight healthily and sustainably:
Eat slowly, calmly and take the time to chew properly;
Don't skip meals;
Stay sufficiently hydrated, drinking at least 1.5 liters of water a day;
Always favor fresh, seasonal vegetables;
Give preference to cereals and wholegrain products;
Avoid sugar and salt, and use natural sweeteners and spices to add flavour;
Always include a good portion of raw or cooked vegetables at every meal;
Favour simple, home-cooked meals and avoid buying ready-made meals.
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