“When it comes to weight loss, it’s no secret: calories are king! This is because the only way to lose weight is to eat less than you burn (consistently) so that your body can be in a “calorie deficit” and lose weight, “says Lauren Hubert, MS, RD, registered dietitian and founder of Sorority Nutritionist. “For a real body transformation and continued results on the scale, you need to focus on eating healthy, nutritious foods in the right portions.”
And choosing the right food can help you achieve your weight loss goals.
“This is because healthy, nutritious foods affect our body, health and metabolism differently than the calories and nutrients (or lack of nutrients) in less healthy ‘fun’ foods,” says Hubert. “As a result, this leads to different results on the scale.”
So supplementing your diet with healthy, wholesome foods will create you success. Here are 12 of the best, according to dietitians. Read on, and for more on how to eat healthy, do not miss easy ways to start losing weight immediately, according to science.
“Dairy products contain both protein and fat that can contribute to satiety and satiety. Specifically, there are evidence that the whey protein found in dairy products can play a key role in contributing to satiety, he says Amber Pankonin MS, RD, LMNT, registered dietitian and owner of Stirlisten. In addition to supporting weight loss by helping you feel full, whey protein can also help you lose weight by helping you tone up: “Whey protein is known as a” fast “protein due to its rapid release of amino acids to the muscle. ” When you support muscle growth, you help increase the body’s metabolism and calorie burning.
For more, check out what happens to your body when you eat whey protein powder.
Strawberries are rich in flavonols and research has shown that a diet rich in flavonoids can help maintain weight in adulthood. It can also help refine dietary recommendations to prevent obesity, he says Keri Gans, MS, RDN, CDN, registered dietitian-nutritionist in New York City.
“Healthy fats like those found in avocados promote satiety“which means they can keep you full longer and suppress your appetite,” he says Roxana Ehsani, MS, RD, CSSD, LDN, Registered dietitian nutritionist in Nevada.
“In addition to healthy fats, avocados contain dietary fiber, which also promotes satiety and keeps people full longer and keeps blood sugar stable. Eating a low-fiber food can make you hungry faster after consuming that food. And can cause your blood sugar rises and then drops rapidly, which also leads to hunger pangs again. “
“Many different properties of a variety of teas have has been studied and was found to have measurable weight loss effects, he says Brenda Braslow, MS, RDN, a registered dietitian with MyNetDiary. “There has been a major research focus on catechins and caffeine in green tea that shows a positive effect on metabolism and weight loss. The usual recommendation is to include 2-3 cups of green tea daily to potentially increase weight loss.” Read more: What happens to your body when you drink green tea for weight loss.
“Legumes such as beans, lentils, chickpeas and dry peas are known as healthy foods due to their fiber content and have been well researched on their weight control benefits, “says Hubert. In addition to helping you stay full as a healthy carbohydrate source that contains protein and fiber, it has been shown that legumes can have a modest weight loss effect even when diets are not designed to be calorie restricted, making them a healthy food to take with you. on your weight loss journey to improve your results. “
“It is important to remember that for weight loss to occur, you must reduce your total caloric intake, which can make it difficult to consume all the important nutrients,” says Pankonin. “Eggs not only contain a variety of vitamins and minerals, but eggs also contain high quality protein which can contribute to fullness. A large egg contains about 70 calories and 13 important vitamins and minerals. “
“As a traditional part of a Mediterranean diet, research has shown that consumption of pasta is associated with a lower body mass index, waist measurement a waist measurement to hip ratio with a lower prevalence of overweight and obesity, says Gans.
“Walnuts contain anti-inflammatory and heart-healthy fats, dietary fiber and antioxidants. Walnuts contain the highest amount of other omega-3 nuts, which promote heart health and reduce inflammation in the body,” says Ehsani. “One study made on walnuts even found that walnuts activate the region of the brain involved in appetite control, which helped study participants resist tempting foods. But more research needs to be done in this area. Walnuts are versatile, can be eaten raw, added to salads, ground in peanut butter or even used in pesto. “
“Increased water intake is correlated with loss of body weight due to two proposed mechanisms – reduced calorie intake and improved body fat loss with increased metabolism, says Braslow.
“While peanuts are technically a legume, peanuts are often spoken of together because of their similar nutritional profiles and fat content,” says Hubert. “Although nuts and peanuts may contain more calories and are described as bad foods in some diet programs, they are actually very nutritious and associated with a reduced risk of weight gain and obesity due to their high fiber and protein content … as long as you share them! “
“Cracking open pistachio shells can slow you down during snack time. The empty shells can be a visual clue which helps talkers to eat consciously, says Gans.
“While yogurt can sometimes get a bad reputation due to processing with added sugar to make it tastier, do not be fooled! Yogurt is an extremely healthy food for your intestinal health, and also your weight loss goals,” says Hubert. “It has been consistent to eat yogurt associated with lower BMI (body mass index), lower body weight, smaller waist measurements and lower body fat. This is due to its high protein content (especially in Greek yogurt which can pack 15 grams per serving) along with probiotic yogurts that help keep the intestines healthy. “
And for more, check out these 10 weight loss snacks that actually satisfy recommended by dietitians.