Today, Utopia Educators brings you 10 foods that you want to eat always because of the balanced and healthy nutrition they provide to the human body. These 10 foods are ideal for a healthy diet and will help you lose weight due to the high water and fiber content, helping to dilate the walls of your stomach and send signals to the brain that we have eaten enough. Of course, they are foods with low calory, that is, they have a relatively smaller calory count in relation to their weight. For all this, these foods have a very high satiety index and are light. Without realizing it, we will lose weight by eating more healthily. (Article continues below)
A food that is light and satisfying food par excellence is none other but lettuce. Its caloric contribution is meager, only 17 calories per 100 grams, and is very rich in fiber. If you get used to starting your meals with a tasty salad dish, you'll leave less room for other, more calorie foods without that means you're hungry. In addition, this will not cause you any nutritional deficiencies as it is rich in vitamin C and folic acid.
Potatoes have a terrible reputation that they do not deserve at all because they are 3/4 parts water and have almost no fat in exceptions that they are put on oils or sauces. Potatoes only provide 70 calories per 100 grams if boiled or roasted. Potatoes fill the stomach, especially if they are allowed to cool because their carbohydrates become a type of fiber called resistant starch that is a real energy enhancer and eliminates hunger inside the body.
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To tell you the truth, the potatoes fill the stomach and appetite 3 times more than the same amount of white bread. It is ideal to accompany the vegetables but also fish and eggs... The perfect size to consume if you want to lose weight is the equivalent of a chicken egg.
Indeed, oats are not as light as other foods on this list (350 calories per 100 grams), but... there are so many of its advantages that it has earned the place among the 10 foods recommended for weight loss worldwide. It contains a fiber called beta-glucan, which is of a soluble type which causes you to consume 3 grams daily of it. It also helps lower cholesterol.
And because it has a prebiotic effect, it also helps to lose weight by contributing to the good health of the gut microbiota. And if that were not enough, it stimulates all the thyroid glands, which are involved in the metabolism of fats. The grain can be boiled and consumed as rice or made bread with oatmeal.
A medium apple manages to provide approximately about 82 calories and a lot of water and pectin, a type of soluble fiber that is in its pulp and that will leave your stomach very satiated. In addition, being a fruit of hard meat, it forces you to chew well and eat more slowly, which contributes to you feeling more satiated because slow chewing causes you to consume fewer calories in the time that your stomach sends the signal that you're already full. So take it at the end of a light meal or between hours and you'll delay the time of wanting to eat again for much longer.
It is not usually a food that appears very often in the recommended food section because not everyone likes it. Still, it is quite recommended since it is not only light. Still, it is ideal for deflating because it is very rich in potassium and is an essential oil that dilates the renal vessels and thus increases the expulsion of water.
It also manages to stimulate gastric juice and helps expel harmful gases. Ideally, eat it in salad and make uncanned celery soup and consume in an hourly manner, which also helps to take away hunger if it is hot.
Protein foods tend to be more satiating because they spend more time in the stomach, but many are of animal origin, and, while the proteins are consumed, their fat is also consumed, making them more caloric. If you have doubts about the value of soy protein, keep in mind that egg white and milk protein have the highest biological quality, valued at 1, while the natural quality of soybeans is 0.91, almost equal to that of beef (0.92). Among the legumes, the chickpeas are an excellent choice, with a 0.78. So it's worth incorporating soy into your usual diet to eat so as not to fatten mushrooms.
They are an almost essential side dish because they have virtually no fat and very very few calories (20 kcal/100 g). On the other hand, they contain a high percentage of water (between 80 and 90%) and a lot of fiber.
Also, like oats, it is a type of fiber called beta-glucan, which is spatially satiating. And not only can you take them as a side dish, but also in jumbles, such as cream, in the filling of lasagnas and cannelloni to reduce the amount of meat and calories...
Egg white is the highest quality protein, even more than meat. And protein foods are very satiating because they stay in the stomach for a more extended period than carbohydrates. In addition, some studies demonstrate your ability to take away hunger. For example, research from the University of Connecticut (USA) concluded that eating an egg at breakfast helped lose weight because it avoided being hungry until the next meal. And don't be afraid of him, that nothing's going to happen to eat it often.
It is one of the fruits that most take away the hunger for its large amount of water and fiber, but to do so, when peeling, do not remove the white part of the skin because there is concentrated a lot of soluble fiber. Also, a median piece of about 225 grams is only 61 kcal. And another key to being on the list of the 10 most recommended foods to lose weight is its richness in vitamin C and is that the lack of this vitamin is related to the tendency to obesity.
Fish satiates more than meat. According to research in the European Journal of Clinical Nutrition, it concluded that eating fish at noon instead of meat meant that up to 11% fewer calories were consumed at dinner because it was more satiating. This, it seems, has to do with your proteins but also with the quality of your fat. So if you want to lose weight, prefer fish to meat.