The 10 best foods to lose weight –

Healthy bodies come in all shapes and sizes. Although weight loss is not synonymous with health, and not everyone has to lose weight to be healthy, this can be a goal for many people. If that’s you, these ten weight loss foods can help you on that journey, according to science.

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Whole eggs)

Using egg yolk on your hair can help improve shine and moisture in your hair. (Estudio Gourmet / Pexels/Disclosure)

Previously feared for being rich in cholesterol, eggs are not villains. This terror was rooted in misconceptions that overlooked how the body regulates cholesterol levels. While people with high baseline levels of LDL cholesterol (the “bad cholesterol”) should be mindful of their fat consumption, moderate egg intake – between 7 to 12 eggs a week – is safe for many people.

While a higher egg intake may raise LDL cholesterol levels in some people, eggs are one of the best foods to eat if you want to reach or maintain a healthy weight.

Eggs are incredibly nutrient-dense. Interestingly, almost all of them are found in the egg yolks – such as choline and vitamin D – although the egg whites provide 4 to 6 grams of protein each.

Because they are rich in proteins and fats, help you feel satisfied. In other words, getting into the habit of eating when you’re hungry and stopping when you’re full can help your weight loss goals.

A study from Australia, including 50 healthy overweight people, showed that eating eggs and buttered toast for breakfast – instead of cereal, milk and orange juice – increased feelings of satiety (fullness) for the next 4 hours.

In the same way, another study looked at 48 healthy adults and found that those who ate an egg-based breakfast high or moderate in protein and fiber reported greater satiety than those who ate low-fiber cereal and milk.

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dark green leaves

They are: kale, spinach, arugula, watercress, mustard, catalonia.

They have several properties that make them perfect for maintaining a healthy weight. For example, green leaves contain thylakoids, micronutrients associated with increased satiety and to the best appetite control, according to the department of appetite control research at the Lund University School of Medicine in Sweden.

It’s important to note, however, that the study is small and participants took a 5-gram thylakoid supplement — the amount found in about 3.5 ounces (100 grams) of raw spinach.

Those who received a single dose of the supplement reported better appetite control, resulting in weight loss.

However, more research in humans is needed to understand the effect of thylakoids from dietary sources as a tool for achieving a healthy weight – as well as their long-term effects in supplement form.

Meanwhile, leafy greens are packed with fiber and micronutrients and make a great addition to your diet. Adding them to your diet can help you feel full and reduce cravings for less nutritious foods. But if you’re taking medication, such as blood thinners like warfarin (Coumadin), speak to your doctor or a nutritionist about how much leafy greens you can consume daily to find the right balance.

That’s because leafy greens are rich in vitamin K, which can interact with your medication.

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Salmon

Fish like salmon are incredibly nutritious and very tasty. Salmon is loaded with high nutritional density proteins, healthy fats and important nutrients, such as omega 3, capable of regulating cholesterol and reducing inflammation. Inflammation plays an important role in obesity and metabolic diseases, according to a study by the Department of Nutritional Science at texas tech universityIn the USA.

What’s more, fish – and seafood in general – can also provide a significant amount of iodine. Important nutrient for proper thyroid function, which is important for keeping your metabolism running optimally.

Tilapia, trout, sardines, tuna and other types of fish are also excellent for health.

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cruciferous vegetables

– (Nachteule/Thinkstock/Getty Images)

Are they: broccoli, cauliflower, cabbage It is Brussels sprouts. These types of vegetables contain a certain amount of protein (albeit less as animal foods or legumes), in addition to fiber and low calorie content.

They are also highly nutritious and contain compounds that may lower your risk of developing cancer, according to this study conducted in korea.

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Chicken breast and lean meat

Meat remains a controversial food group for many people.

Aside from sustainability and ethics issues, we’re still not sure if and how red meat increases the risk of heart disease or diabetes.

However, a high intake of red and processed meats is associated with a higher risk of cancer, diabetes, premature death and heart disease, as published by the Department of Nutrition at University of Chicago, USA.

However, according to University of Alberta studyIn Canada,

Consuming unprocessed meat in moderation (ie, 2 to 3 servings per week) along with fruits, vegetables, and whole grains may mitigate some of the cancer risks associated with meat consumption.

Nutritionally, chicken and red meat are rich in protein and iron. Skinless chicken breast and lean red meat, such as sirloin or flank steak, contain protein and iron and are lower in saturated fat than other cuts. Opt for them most of the time for weight control and heart health.

Meat preparation can also affect health outcomes. Red meat that is cooked at high temperatures for a long time, smoked or grilled, for example, drips with fat. Against hot cooking surfaces, they form a toxic by-product called polycyclic aromatic hydrocarbons, that can cause cancer.

Minimize this risk by limiting smoking and eating lean meat in moderation. That means no more than a few servings of 85g per week. One serving is about the size of the palm of your hand.

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beans and legumes

– (Reproduction/Comer Bem que Mal Tem?)

Legumes like lentils, chickpeas, peas and beans are allies for weight loss. These foods are rich in protein and fiber, two nutrients that promote satiety.

Due to their high fiber content, beans can cause gas and bloating in some people. Preparing them properly can help lessen these side effects. Soak the beans for a minimum of 12 hours and 48 hours (changing the water frequently) before cooking them. This is important to eliminate anti nutritional factors. That is, to reduce gases, facilitate cooking and digestion by the body and take advantage of each nutrient that will be absorbed

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Avocado

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While most fruits are high in carbohydrates, avocados are loaded with healthy fats. They are particularly high in monounsaturated oleic acid, the same type of fat found in olive oil.

Despite being mostly fat, avocados also contain a lot of water and fiber, thus helping you feel full.

What’s more, they are a perfect addition to vegetable-based salads. Studies show that their fat content can increase the amount of carotenoid antioxidants your body absorbs from vegetables. In fact, it can increase absorption 4.6 to 12.6 times.

In fact, they help you absorb other important fat-soluble vitamins (vitamins A, D, E, and K) in addition to potassium.

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Whole grains

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A diet rich in whole grains can help support healthy weight loss, according to a danish study.

Cereal grains can be a healthy part of your diet and can benefit your metabolic health. That’s because they’re loaded with fiber and contain a decent amount of protein. For example, oats, brown rice and quinoa.

Oats are loaded with beta-glucans, which are soluble fibers that can increase satiety and improve metabolic health. Both brown and white rice can contain significant amounts of resistant starch, especially if they are cooked and then allowed to cool.

While white rice is certainly fine, brown rice contains additional nutrients – especially fiber – that help with weight loss.

Remember many foods with “whole grains” on the label are ultra-processed and not necessarily healthy.

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Pepper

Chili peppers contain capsaicin, the substance that makes them hot, like hot chilies.

Some studies show that capsaicin can improve how quickly your body metabolizes fat and can increase your feeling of fullness.

The substance is still sold in supplement form and is a common ingredient in many commercial weight loss supplements.

One review study found that this effect yielded an average of 33 more calories burned per day than those who did not take a capsaicin supplement. More research is needed to learn about this effect, especially with regard to capsaicin from dietary sources.

Furthermore, there was no effect in people used to eating spicy foods, indicating that a certain level of tolerance may build up.

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fruits in general

Most fruits have properties that make them great for helping with weight loss. So there is no need to avoid them in your health journey.

Although fruits contain natural sugar (fructose), they are low in energy density and full of micronutrients. In addition, its fiber content helps prevent sugar from being released too quickly into the bloodstream.

Low carb diets can avoid or reduce fruit consumption, but must be accompanied by a nutritionist.