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Top 10 foods to eat every week for weight loss: nutritionist's advice

Yulia PoteriankoLife
Ten simple foods will make weight loss more effective

No one food alone will help you lose weight. There are no mythical vegetables or cereals with "negative calories". However, some foods, if added to your diet regularly, can be very helpful in the fight against obesity.

Nutritionist Carolyn Hodges collected a dozen such foods for Eating Well. Almost all of them contain fiber or protein, and sometimes both, which means they give you a lasting feeling of satiety. This means you can enjoy your meals without suffering from hunger.

Chia seeds

The benefits of fiber for weight loss are discussed a lot. Spanish sage seeds can be called the champion in terms of dietary fiber content – just two tablespoons of this product contain a whopping 40% of the average daily human requirement. Chia is very easy to include in your diet, it does not require cooking – just add it to yogurt, salad, or porridge, or sprinkle it on your sandwich or omelet. Ground, these seeds can be added to smoothies or cocktails. You can also pour them over kefir or yogurt overnight and get a ready-made breakfast in the morning. The main thing to remember is that chia needs water for good absorption, so it should be washed down with a large glass of water or a cup of tea.

Fatty fish

Don't be scared by the word "fatty" in the title of this item, because it's about healthy unsaturated fats and omega-3 unsaturated fatty acids. They support heart and brain health and help fight obesity. And you can find them in salmon, sardines, tuna, and other fish species. In addition, fish contains a lot of protein, so it's great for filling you up. However, it is not necessary to buy expensive and difficult-to-process fresh fish to benefit from it – frozen or canned fish in its juice will also do.

Cruciferous vegetables

In short, we're talking about cabbage and all its conceivable varieties. Nowadays, scientists have even renamed this family the cabbage family. It also includes arugula, radish, daikon, and turnip, as well as some other plants, such as horseradish, wasabi, and mustard. But here we are primarily referring to the main plants. They taste great, can be cooked in a variety of ways, and contain a minimum of calories because they do not contain starch. Cabbage can be used to make fresh salads, partially replace cereals in the diet, make soups and cream soups, and add to smoothies, and juice. Vegetables from this family can reduce the risk of cancer, they are valued for their antioxidant properties and significantly improve digestion. This is very useful for maintaining a healthy weight.

Whole grains

Starchy foods such as bread, rice, and pasta are considered the enemies of a good figure. This is partly true for products made from refined grains. Instead, they are a valuable source of fiber, vitamins, and minerals when made from whole grains. In addition, whole grain products provide the body with the energy it needs thanks to their carbohydrate content. However, in order not to overindulge in calories, it is recommended to consume them together with proteins and healthy fats. This, among other things, will help reduce cravings for much less healthy refined carbohydrates and sugar.

Apples

Of all the fruits, apples are the most convenient option. They're inexpensive, keep well in the fridge, require no preparation other than washing, and can be carried around for a healthy snack. Apples don't even need any additional packaging. For a change, these fruits can be added to salads and even some soups. Apples contain a large amount of water and fiber (the former is found in the flesh, the latter in the peel), and these components of a healthy diet are very helpful in losing weight.

Fermented foods

The further scientists delve into the study of the human body, the more they realize how important the balance of bacteria in the gut is for health. A healthy microbiota can not only significantly improve nutrient absorption, but also significantly accelerate fat burning. That's why fermented foods are experiencing a new surge in popularity. The probiotics they contain are the easiest and most delicious way to balance your intestinal flora. Daily kefir, fresh yogurt with live starter, sauerkraut, tempeh, and the tea mushroom, now known as kombucha, are a rough list of things you can add to your diet. It is best to combine these foods with prebiotics (bananas, legumes, asparagus), which will be great food for the new inhabitants of your intestines and help to balance the flora faster and better.

Pistachios

In general, any nuts, provided they do not cause allergies, are a great component of a weight loss diet. They contain a lot of protein, good fats, and fiber at the same time. Plus vitamins and minerals (different for each type of nut). But it's easy to get carried away and go overboard on calories. The lowest-calorie option among all nuts is pistachios. They contain 160 calories per serving (about a quarter cup). You can eat them two or more times a week. And if you take the nuts in their shells and peel them while snacking, the risk of overeating will be significantly reduced, because the feeling of satiety does not come immediately.

Eggs

No wonder eggs are considered an ideal breakfast food, although they fit in well with any other meal. They contain perfectly balanced proteins and fats, which are easy to eat without the risk of feeling hungry within an hour. Two hard-boiled eggs alone are already a good breakfast. And an omelet with vegetables or mushrooms is a well-packed version of it. Eggs can be cooked in advance and stored ready-made in the refrigerator, or taken with you for a snack. They also reduce the urge to grab something unplanned.

Avocados

These fruits are both high in fiber and good fats. And thanks to the texture and buttery flavor of avocado pulp, any dish with it becomes richer and more satisfying. Yes, avocados are higher in calories than other fruits and vegetables, but consuming them in reasonable amounts as part of a balanced diet can help reduce body weight and waist size. Whole wheat toast with avocado or avocado with egg is a perfect option for a quick and healthy snack.

Dark chocolate

Often we associate the concept of a "weight loss diet" with a complete rejection of delicious food, and a lack of joy in eating. This is a mistake on a conceptual level, because in this case, the craving for "forbidden" foods becomes unbearable, leading to breakdowns, overeating, and failure of all efforts. You can find a good alternative to everything you love. And there is no reason to give up chocolate at all, just choose dark chocolate with a cocoa content of 70% or more. A quarter of a bar will be enough for a tea party, and in addition to your favorite flavor, you will also get a boost of antioxidants and a considerable dose of happiness hormones.

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