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18 Foods You Should Include in Your Diet to Lose Weight
If we want to lose weight, we need to prioritize foods that will help us achieve our goal. Some foods should never be missing from our diet.
Not all calories are equal. According to different studies, the response varies significantly. Until recently, many nutritionists believed that all calories were at least similar, and since fats are the type of nutrient that provides the most energy to our bodies, they should be the first to be reduced if you want to lose weight.
Broadly speaking, this is the hypothesis of energy balance: We gain weight because we eat more than we burn, a formula that has been the only explanation for obesity for decades. But according to nutritionist José María Ordovás and other experts like the science communicator Gary Taubes, this is a limited and erroneous conception.
Kris Gunnars, the head of the website 'Authority Nutrition', which aims to compile nutritional advice based solely on scientific evidence, shares this opinion. In his view, “different foods go through different metabolic processes in the body and have very different effects on hunger, hormones, and how many calories we burn.”
It is difficult to make a selection of foods for slimming down (although there are many that are not recommended, there are also some of proven effectiveness), but these have the endorsement of prestigious institutions and scientists, as well as a large group of people who have successfully followed them.
Eggs Eggs, like fats, are experiencing a resurgence, thanks to new studies certifying that they neither contribute to raising cholesterol levels (as some people still believe) nor increase the risk of cardiovascular problems.
According to Gunnars, eggs are perfect if we want to lose weight because they are rich in proteins and healthy fats, which allow us to feel full with a relatively low intake of calories.
Leafy Green Vegetables Leafy green vegetables, such as lettuce, kale, spinach, and Swiss chard, have several properties that make them a must-have in any diet. They are low in calories and carbohydrates but high in fiber, making them perfect as a side dish to increase the volume of our meals without adding to their caloric content.
Salmon Salmon is one of those foods that always appears on lists of healthy foods. And for good reason. This type of fatty fish (including trout, mackerel, sardines, and herring) is very rich in healthy fats and proteins, as well as other necessary nutrients like iodine. Like eggs, they have the ideal magic combination for weight loss: they fill you up a lot but have few calories.
Cruciferous Vegetables Cruciferous vegetables, such as broccoli, cauliflower, cabbage, and Brussels sprouts, are high in fiber but, unlike lettuce, are very filling because they also contain a fair amount of protein. If we make an effort, we can learn to cook them in different ways to eat them as a main dish and not just as a side.
Lean Chicken and Beef According to Gunnars, meat has been unfairly demonized when, in reality, lean cuts are ideal for weight loss. Apart from processed meats (like sausages or hot dogs), chicken and lean beef are essential in any diet, as they really help prevent hunger.
Various studies show that increasing protein intake by about 25% can reduce cravings by 60%, thus avoiding snacking between meals.
Boiled Potatoes Although potatoes are not common in weight loss diets, Gunnars believes they have various properties we should consider. For starters, they are very complete, with a wide variety of nutrients, practically all we need to live. Additionally, they are very filling. In rankings of satiating foods, potatoes occupy the top position, by quite a margin. However, they should be boiled, not fried, as frying significantly increases their calorie content.
Tuna Low in calories, high in proteins, and low in fat, tuna is perfect for a weight loss diet. Canned tuna is also a good option, but it is better to choose the “natural” variety, not “in oil.”
Legumes Legumes are plant-based foods rich in protein and fiber that fill you up a lot but have few calories. The healthiest legumes are lentils and pinto beans (which are higher in fiber), although chickpeas are also good. The problem with legumes in Spain is that we tend to cook them with a lot of fat. Yes, you can lose weight eating lentils with chorizo, but not as much with fabada (Asturian bean stew). However, if we learn to cook them only with vegetables (and they are delicious), we can have the best of both worlds.
If you like spicy food (or dare to cook chili), you'll add a healthy boost to the dish. Various experimental studies have found that capsaicin, the active component in chili peppers, has analgesic, anti-cancer, anti-inflammatory, and antioxidant properties, and it might even help us lose weight by acting as a natural fat burner.
Soups The more filling a food is relative to its caloric content, the better it is for weight loss. And water has no calories. Therefore, if we add water to our food, we will feel fuller while consuming the same number of calories, and we will eat less for the rest of the day. At least that is what some studies have shown.
Cottage Cheese and Yogurt For a long time, people wanting to lose weight were advised to reduce their dairy intake due to its high-fat content. However, not all dairy products are the same. One of the best is cottage cheese, which is high in protein and low in carbohydrates and fats. Again, it is very filling and not fattening.
We also shouldn’t dismiss conventional yogurt, which, although high in fat, is so filling that it can replace any dish that would have ultimately provided many more calories. However, we should avoid flavored varieties, which always contain a lot of sugar.
Avocado There’s no doubt that avocado is the fruit of the moment, and for good reason—it’s very special. While most fruits are high in carbohydrates, avocados are high in healthy fats, similar to those found in olive oil. Yes, they are also one of the fruits with the most calories, but given their enormous satiating power, they are one of the most recommended foods for weight loss.
It's true that because of their calorie content (160 calories per 100 grams, like rabbit meat, sweet wine, or sugar-free condensed milk), they might not seem like the best ally for weight loss. However, a study suggests that this food does not cause a rapid increase or decrease in blood glucose, which triggers cravings and the need to eat.
Nuts Although they are high in calories, nuts are the perfect snack because they contain protein, fiber, and healthy fats. Various epidemiological studies have shown that people who consume nuts are healthier and slimmer than those who do not. However, they should be consumed in moderation. A handful is perfect; a half-kilo bag is not. If you can't stop eating them, it’s better to eliminate them from your diet.
Some Cereals Gunnars believes that although “cereals have gained a bad reputation in recent years, some types are healthy.” These include some gluten-free and whole grain cereals that are high in fiber and protein. The best are oats, brown rice, and quinoa. However, the expert advises caution: “Keep in mind that refined cereals are the worst, and some foods promoted as whole grain are highly processed and harmful.”
Fruit Although it contains sugar, fruit is essential in a diet because it perfectly serves as a dessert (for those who cannot end a meal without something sweet) and its calorie/satiety ratio is perfect. Numerous epidemiological studies confirm that people who eat a lot of fruits and vegetables are healthier than those who eat few. Something that should not be surprising at this point.
Chia Seeds Chia seeds are not a rare plant found in the farthest corners of Indonesia nor another modern hipster invention. These seeds are one of the fundamental pillars of a healthy life. Their two main benefits (although there are many more) are Omega 3 and fiber. Their consumption is widespread due to their numerous properties: maintaining a healthy body and fighting cardiovascular diseases.
They are especially beneficial for pregnant women, who need extra Omega 3 and fiber to avoid constipation, or for vegetarians and vegans who do not consume oily fish, helping them meet their nutritional needs.
Dark Chocolate The benefits of cocoa for physical and mental health, or rather the flavonoids and polyphenols it contains, have been demonstrated in numerous studies. Its antioxidant, anticoagulant, and anti-inflammatory properties are associated with the prevention of cardiovascular problems and the delay of skin aging, making cocoa one of the most effective remedies against chronic cough.
It is true that, generally speaking, chocolate contains a lot of sugar, but if we consume dark chocolate or, even better, drink it, we can enjoy its benefits without adding extra calories.
Coffee Although coffee is one of those foods with a lot of contradictory information, it seems that its benefits far outweigh its risks. Coffee is not only a powerful stimulant (good for some things, bad for others), but it also has a vasodilating effect and appears to prevent diseases like diabetes and some types of cancer.
Regarding metabolism, caffeine is one of the few natural substances that accelerate it, helping to burn fat. It is also a great ally if we exercise. Many athletes drink several cups of coffee before competing because caffeine increases adrenaline levels. This hormone prepares our body for exceptional physical effort: it causes fat cells to break down body fat, releasing it as free fatty acids, which we use as fuel when we exercise.
Wine The cardiovascular benefits of moderate wine consumption are well known, but some studies even suggest it can help us lose weight. A 2009 study by researchers at the University of Ulm in Germany suggested that resveratrol—the popular antioxidant found in grape skins—inhibits the production of fat cells.
This could explain the conclusion of another 2011 study, published in the 'Archives of Internal Medicine', which found that women who drink one or two glasses of wine a day are 30% less likely to gain weight than those who abstain.
Summary
By incorporating these foods into our diet, we can achieve healthy weight loss while still enjoying a varied and satisfying diet. Remember, the key is moderation and a balanced approach to eating.