9 foods that nutritionists recommend for weight loss

9 foods that nutritionists recommend for weight loss
9 foods that nutritionists recommend for weight loss


The main problem that most of us face when we try to stick to a diet to lose weight is that we feel hungry all the time, and often we cannot resist this feeling and tend to eat foods with high calories, and then regret it, and we resolve to commit from tomorrow, to repeat in the day Next is the ball again.

But the surest thing in such cases is to adopt diets that contain low-calorie foods, but at the same time make us feel full. Here is a list of these foods that nutrition experts recommend:


Foods that feel full.. oats are at the top of the list


Oats are one of the foods rich in soluble fiber. What makes it an ideal food that makes us feel full.

Dietitian Wendy Basilian tells Byrdie: Oats are made of jelly-like fibers that dissolve in water and give us a feeling of satiety and fullness. These fibers also affect appetite-reducing hormones. Which makes the effect double.

If you are eating oats in order to reduce your appetite, it is preferable to cook them with water or milk first instead of eating them dry. It will increase your feeling of satiety in this way.


Salmon


Salmon is an excellent source of protein, typically containing 16 grams or more of protein per serving.

There is a lot of research supporting that protein positively affects appetite, energy metabolism and fat oxidation, says dietician, Brigid Tietgmer.

He adds: Increasing protein intake through foods, such as eggs, chicken and salmon, can help improve appetite and energy expenditure, while increasing fat oxidation by 50 percent.

An additional benefit of salmon is that it is loaded with omega-3 fatty acids, which are great for heart health.


legumes


Legumes are also high in fiber and soluble proteins; This slows down the blood sugar response and takes longer to digest, thus helping to feel full.

Dietitians recommend eating half a cup of legumes daily, unless these legumes contribute to increased gas and bloating.


Avocado


Avocados are rich in fiber and healthy fats, and also give you a feeling of fullness for a good period of time, so many experts recommend eating a breakfast of toast with half an avocado.

The fiber in avocados will enhance your feeling of satiety and fullness, while healthy fats digest slowly, compared to other nutrients.

Also, eating avocado with toasted toast helps to slow down the secretion of sugar in the blood; Which leads to the release of blood sugar for a longer period; What helps you feel full.


Eggs


Eggs are also a great breakfast option if you want a low-calorie, filling meal.

One of the main reasons for this is that eggs are rich in protein, which digests more slowly than carbohydrates.


Greek Yogurt


Greek yogurt can be a quick breakfast or snack that will also keep you feeling full for hours.

Greek yogurt is high in protein and water, both of which help increase satiety.


vegetables and fruits


Dietitian Kristen Gillespie explains that foods that are high in fiber cause the stomach to empty more slowly, which helps you feel fuller for longer. In addition, many foods that are high in fiber and low in calories, such as vegetables, help make your meals appear larger and make you feel like you're eating more. Cruciferous vegetables, such as broccoli, cauliflower, arugula and kale, are all rich in fiber and water content, and are great options if you're looking for foods that fill you up.

Fruits are also rich in fiber, which may control your appetite and help you feel full.


Nuts


Almonds, walnuts, and other nuts are full of protein, fiber, and healthy fats, which are important in helping us feel full and satisfied.

A study in young adults showed that when foods rich in polyunsaturated fats, such as walnuts, were eaten regularly, beneficial changes in appetite hormones related to hunger and satiety were observed, says Bazilian.

But you should pay attention to the daily quantities of nuts you eat; You shouldn't eat more than a small handful a day if you want to lose weight.


Some drinks


There are many drinks that also help you feel full and full and do not contain many calories, such as:


Water: Not drinking enough water is the number one mistake I make with patients who visit my clinic, says Rebecca Washota, MD, a registered dietitian. This simple step can have a huge impact on your appetite by promoting feelings of fullness. Research has shown that drinking water before each meal naturally reduces the number of calories you consume.


Apple cider vinegar: Some research has shown that apple cider vinegar can help delay gastric emptying. This helps a person feel full for a longer period of time.


Therefore, nutritionists suggest adding vinegar to salads, or extending it and drinking it, in small quantities, with water.


Coffee: Some research suggests that coffee may help curb cravings when you're not actually hungry by producing a hormone called PYY, which signals the brain to promote feelings of fullness.


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