Lose weight faster is the desire of many people, but it is important to understand that the process involves a series of habits. To lose those extra pounds, the essential thing is to maintain consistency and not skip meals: fancy recipes and very restrictive diets can trigger the accordion effect and health problems.
For evolution to happen in a healthy way, it is necessary to bet on the right choice of food, starting with ingredients rich in vitamins and nutrients. They will provide the strengthening of the body and ensure prolonged satiety, avoiding unnecessary snacks. Therefore, nutritionists recommend eating right and always having healthy options available.
Here are five foods recommended by nutritionists for those who want to lose weight quickly and in a healthy way:
Blackberry is a popular fruit in Brazil, it tastes between sour and sweet, and is considered versatile and rich in nutrients such as vitamin C and manganese. It provides health benefits due to its antioxidant action and also helps in the functioning of the intestine because it is rich in fiber. The properties of the fruit also prolong satiety, as they provide a slower absorption of food.
It is possible to consume blackberries alone or add them to breakfast or snacks, adding to yogurt. Other options are using the fruit to make teas, juices and vitamins. Nutritionist Bruno Redondo also recommends other fruit options, such as bananas, oranges, watermelon, papaya and melons, which have more affordable prices.
Oats are a super versatile grain, rich in fiber, calcium, iron and other minerals. Because it has a low glycemic index and helps control blood sugar levels, it is a great choice for diabetics and can be included in almost any diet. Cereal consumption is also related to reducing cholesterol levels, protecting heart health and stimulating the immune system.
In addition to the benefits mentioned, oatmeal also increases satiety and stimulates the proper functioning of the intestine. Cereal is considered one of the healthiest for consumption in any meal or food preparation.
During a calorie deficit diet designed for weight loss, protein helps to prevent the loss of lean mass and plays an important role in satiety. According to Redondo, you should opt for lean proteins, such as chicken, duckling, soft drumstick and pork loin. “Fish, like tilapia, are great options too. Despite having less protein, they are digested more easily and help in the weight loss process,” he explains.
4. Frozen vegetables
The choice of vegetables and vegetables is essential for a balanced diet and weight loss. Food can bring several health benefits, decreasing the risk of heart disease and controlling blood pressure.
But as the preparation of vegetables is not always quick, the recommendation is to wash them right after buying or collecting them and then blanching them (thermal shock). Proper preparation prevents the action of enzymes that decrease shelf life and makes food can be frozen and consumed for up to six months.
Oilseeds, such as cashews, Brazil nuts, peanuts, walnuts, almonds, hazelnuts, macadamia and pine nuts, are excellent allies for weight loss when consumed in small amounts. They are rich in unsaturated fat and HDL, known as good cholesterol. They also provide zinc, magnesium, selenium, B vitamins and fiber, helping the body to function properly and increase satiety.
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