Foods that make you lose weight refer to a group of foods whose nutritional qualities promote weight loss when incorporated into a varied diet. What are some of these foods that actually make you lose weight?
Between all the weight loss methods that often contradict each other, it’s hard to tell the truth from the fake. In this article, learn what to eat to lose weight sustainably and healthily.
What are some foods that make you lose weight?
First, it’s very important to emphasize that no food is a miracle. In other words, no food will make you lose weight. However, certain foods are known to promote weight loss and maintain a healthy weight when included in a varied diet.
To lose weight, your daily energy intake must be slightly less than your daily energy expenditure. For this, it is not necessary to eat less, but above all to eat … better! Eating better is relatively simple when you are aware of the energy density of foods.
What is energy density?
Energy density is the number of calories provided by one gram of food. The lower the energy density, the greater the volume of the associated food required to achieve a given number of calories. For example, you would have to consume a lot of cucumbers to reach 100 calories. Instead, a few grams of biscuits are enough to reach 100 calories.
Based on this principle, it is believed that the foods that make you lose weight are those that are low in energy density. In fact, in addition to being a source of micronutrients, they also fill you up quickly, which reduces your calorie intake. Therefore, they naturally promote weight loss.
Which foods are low in energy density for weight loss?
So, to lose weight, there is no longer any recipe: you have to switch to foods with low energy density. Here is a non-exhaustive list of these foods to help you make the right choice:
raw vegetables;
fruit;
cooked vegetables;
low-fat dairy products;
lean meat;
fish;
beans;
whole grains.
Note that some foods are high in energy density, but should be included in your daily diet due to their important contribution to high-quality nutrients. This is especially true of vegetable oils and oilseeds.
Which foods make you fat?
Foods to avoid for weight loss are those that are high in energy density. In fact, these foods often provide very few nutrients and very few calories. Therefore, they allow neither fast satiation nor weight loss.
Here’s a (non-exhaustive) list of foods that, if eaten too often and/or in excess, can make you fat:
sugar ;
Sweets: biscuits, spreads, pastries, cakes, industrial cereals, etc. ;
Fat and fried products;
Fatty meat and cooked food;
cheese, butter, whole cream;
refined grains and white bread;
Industrial meals and processed preparations;
sodas and syrups;
Alcohol ;
fast food.
Other Tips for Permanent Weight Loss
In addition to the nature of the foods included in the diet, certain habits should be developed or, conversely, abandoned in order to lose weight. Either because they disrupt the rhythm of the body, or because they have a direct effect on daily energy intake.
Here are some tips for sustainable and healthy weight loss:
Eat slowly and calmly, taking time to chew well;
don’t skip meals;
Stay well hydrated, at least 1.5 liters of water per day;
Always love seasonal and fresh plants;
Prefers grains and whole foods;
Avoid sugar and salt in favor of natural sweeteners and spices for flavor;
systematically include plenty of raw or cooked vegetables at each meal;
Prefers simple home cooking and avoids buying ready made meals.
