Sunday , August 7 2022

9 foods to eat more to lose weight (according to nutritionists) t



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I wouldn't lie, the hardest thing is not to lose weight but rather to take it back! And with all the rich foods that are highlighted and available as the eye damages our diets, even the most determined dieters can fall off the wagon.

However, the key to increasing your chances of success can be achieved by eating more foods with proven weight loss benefits.

1 – The apples
"One apple a day can prevent weight gain," said Katherine Brooking, co-founder of the Appetite for Health Foundation. A common apple contains about 95 calories and 5 grams of fiber. Apple peel is also a rich source of acidic acid, a natural plant compound which, according to a number of preliminary studies, increases fat burning.
In addition, a study found that women who added three small apples (equivalent to 200 calories) to their daily diet lose more than 2.5 kilos (in 12 weeks) more than a t Those who are our diet. but they do not eat it.
2- Asparagus
With only 40 calories per cup, asparagus contains 4.5 grams of protein and 4 grams of fiber, making it one of the best options for a nice balance.
"In terms of protein, fiber and calories, these vegetables should be the first choice for anyone trying to control hunger," said Torey Armul, the Nutrition and Dietetics Academy spokesman. Asparagus is also an excellent source of vitamins A, C, K and iron.

3- The berries
Do you want something sweet to appreciate that can help you reduce and tighten too? Eat more berries! The berries are low in calories, high in fiber and will satisfy your desires of sweetness, without added sugar.
One study found that eating 65 calories of mixed berries resulted in a slight decrease in hunger (eating fewer calories with the night).
Another study of eating habits in more than 130,000 adults over 20 years found that berries were one of the best fruits to maintain a healthy weight.

4- Citrus fruits
This is not just grapefruit! Sweet and succulent grapefruit and oranges are a delicious way of helping to reduce snacks. An average orange contains only 60 calories and 3 grams of fiber, while grapefruit contains about 100 calories and 4 grams of fiber. Because of their high water and fiber content, citrus fruits have a lower glycemic index and can help to moderate blood sugar levels to your longer satisfaction.

5- The Cheese Cottage
This famous fresh cheese has long been known as health food. The Cheese Cottage darkens you because it is rich in protein and is perfect with sweet (fresh fruit, cereals, cinnamon) or salty (salads and vegetables).
Be aware if you watch your weight, even the 4% fat version only contains 110 calories per service!
6- The eggs
Eggs are excellent because they are cheap, easy to prepare and high in protein. A large egg contains about 70 calories, 13 essential nutrients and 6 grams of high quality protein. Studies show that having breakfast based on balanced eggs helps you to stay full. So, it's easier to limit all your calories later in the day to help you get rid of the extra pounds.

7- Kale (and all other dark green leafy vegetables) t
Green, dense, nutritious vegetables such as kale, spinach and arugula contain only 25 to 30 calories per cup and are high in fiber, allowing you to eat fewer calories.
8- Greek yogurt
With its high protein content and lower sugar content, Greek yogurt (along with other types of yogurt to drain) can help you keep you on the line. It contains double the protein and half traditional yoghurt sugar. A study of over 8,500 European adults found that those eating one yoghurt served daily 20% less likely to be obese than those who did not.
9- The potatoes
Contrary to what someone can believe, the potatoes are not fatty. That's what we do is not suitable: its chips, fried, smoked in cream … A common potato contains about 160 calories, 4 grams of fiber and a great source of vitamin C and potassium. They are eaten as steam to avoid denying their power on satiety.
Elisabeth Sall

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