To lose weight quickly and easily, it is absolutely necessary to avoid following an unsafe diet. But sometimes it’s hard to know which foods you can eat to lose weight naturally and healthily.
Here are some natural foods that will help you lose weight fast:
Foods that help to lose weight are generally:
- Low-calorie foods that help you save calories.
- Dietary fiber and protein foods that provide long-lasting satiety.
- Foods with valuable nutrients contribute to normal energy metabolism.
Vegetables to aid weight loss.
Other than water and broths, no other food is as low in calories as vegetables. So it is clear that vegetables are the ideal food group for weight loss. You should therefore add the following vegetables to your shopping list now:
1. Lawyers
Their potassium, healthy fats, and 3% fiber make avocados the perfect slimming food. By eating this fruit in a salad, avocado is considered a vegetable and greatly increases your nutrient intake. But beware: always take into account it’s a high number of calories (three times more than an apple): so do not overdo it!
2. Broccoli
Vitamin C, calcium, phosphorus, potassium, magnesium are some of the micronutrients found in broccoli. In addition, it contains only 31 kilocalories per 100 grams for a protein content of 3% and also provides fiber. Result: it is also a perfect vegetable to lose weight.
3. Mushrooms
Mushrooms (here classified as vegetables, although mushrooms are a group in their own right) are composed of 2.9% protein, low in calories (22 kcal / 100 g), and have a very low glycemic index (GI) of 15 (in comparison: glucose holds the maximum value with a GI of 100). [2] Mushrooms therefore hardly increase blood sugar levels. They are therefore among the best foods for weight loss. With nu3 Creamy Mushroom Fit Soup you get a meal ready in 2 minutes ideal for weight loss.
4. Fennel
Fennel also has a GI of 15. [2] Since this vegetable contains only 23 kilocalories per 100 grams, fennel is almost as good for weight loss as mushrooms. Only its protein content is not ideal since it is less than 1.1%.
5. Kale
100 grams of kale contains only 45 calories, but 4.3 grams of protein and 4.2 grams of fiber. Plus, kale provides more than twice as much vitamin C as a lemon and contains other important nutrients like potassium, calcium, magnesium, and iodine. You can’t ask for more from a vegetable to lose weight.
6. Cucumber
Cucumber contains only 13 calories per 100 grams, as it is 96% water. Thanks to its high water content and high volume, cucumber also ensures good satiety. It is therefore ideally suited as food for weight loss.
7. Carrots
Carrots are relatively low in calories (38 kcal / 100 g) and high in fiber (2.6%), which is why they provide good satiety. They are also rich in vitamin A and beta-carotene, which is good for the eyes.
8. Rhubarb
One of the lowest calorie vegetables is rhubarb (12 kcal / 100 g). Yes, you read that correctly, from a botanical point of view, rhubarb is considered a vegetable. In cooking, however, it is used as a fruit because of its fruity taste. Like all spring vegetables, rhubarb contains valuable nutrients such as vitamin C and calcium.
9. Brussels sprouts
Brussels sprouts have the perfect nutritional values for weight loss: 4.0% protein and 4.3% fiber with just 3.5% carbohydrate and 0.5% fat. They, therefore, contain only 43 calories per 100 grams. And as a bonus: Brussels sprouts contain a lot of vitamin C, as well as calcium and magnesium in small amounts.
10. Salad
Is it really necessary to mention salad as the perfect slimming food? Low in calories and high in fiber, the salad will be your ideal weight loss ally. We have summarized the main types of salads below, sorted in ascending order according to the number of calories each contains per 100 grams:
- Lollo Bionda (11 kcal)
- Chicory (14 kcal)
- Curly, oak leaf, lettuce (14 kcal)
- Iceberg lettuce (16 kcal)
- Lollo Rosso, romaine lettuce, Batavia (16 kcal)
- Radicchio (17 kcal)
- Lamb’s lettuce, endive (23 kcal)
- Arugula (28 kcal)
11. Celery
Celeriac is 90% water and therefore has a very low energy density (28 kcal / 100 g). Is there better food for losing weight? Yes: the celery stalk, which is 94% water and has only 14 kilocalories per 100 grams!
12. Asparagus
Asparagus, whether green or white, contains 27 kilocalories per 100 grams because it contains over 90% water. But asparagus also contains a lot of vitamins and minerals. The only downside is that this super vegetable only grows from March to June.
13. Spinach
Spinach is low in calories (23 kcal / 100 g), has a protein content of 2.7 grams and a fiber content of 2.6 grams with only 0.4 grams of fat and 0.8 grams of carbohydrate. Spinach also contains thylakoids, plant-based appetite suppressants this food is really designed for weight loss!
14. Kale
Its 31 calories, 2.8 grams of protein, and 2.6 grams of fiber per 100 grams speak for themselves. In addition, cabbages also provide a lot of vitamin C, calcium, magnesium, and zinc. Quality food that can absolutely help you lose weight!
15. Tomatoes
Tomatoes are known to be “made entirely of water”; at least those from Holland. This is slightly exaggerated: they have a water content of around 94% and provide an extremely low caloric intake (21 kcal / 100 g). This versatile fruit contains, among other things, vitamin A, beta-carotene, and potassium.
The best fruits for weight loss
Vegetables are low in calories, but let’s not forget fruits, with which it is also possible to lose weight. But beware: on the whole, fruits are more caloric than vegetables because they are sweeter. So, if you want to lose weight, it is not advisable to eat only fruits. Juices are particularly not recommended for weight loss. Here is a list of some fruits that can help you lose weight:
16. Apples
Unpeeled apples provide lots of vitamins and minerals like provitamin A, vitamins B1, B2, B6, E, and C, and potassium; for a total of 55 calories per 100 grams. In addition, they contain pectin, a dietary fiber that promotes digestion and ensures a feeling of satiety.
17. Berries
Whether it’s raspberries, strawberries, or blackberries, all the berries that grow here contain an average of 42 kilocalories per 100 grams when fresh or frozen (unsweetened). There are also many vitamins and minerals.
18. Pears
The benefits of a pear? The same as the apple. They are even better in terms of dietary fiber!
19. Grapefruit
We cannot talk about slimming fruits in talking about grapefruit. It has been scientifically proven that you can increase your chances of successful dieting by eating half a grapefruit or 100 milliliters of grapefruit juice before your meal. Why? Because you assimilate fewer calories and get fuller faster. In addition, the bitter substances in the fruit prevent the storage of fat. [4]
20. Watermelon
In terms of calories, watermelon has nothing to envy grapefruit: it contains only 30 kilocalories per 100 grams. Plus, it’s 92% water and can clearly be counted among the best low-calorie appetite suppressants.
The best slimming dairy products
If you are looking for foods to lose weight, you will inevitably come across dairy products, as they are an almost essential source of protein. Here is a list of low-fat dairy products that are great for weight loss:
21. Buttermilk
Buttermilk, or churned milk, does not contain as much protein as low-fat cottage cheese, but it only has half of its calories: 33 kilocalories per 100 milliliters. Tip: replace whole milk with buttermilk in your pastries!
22. Fresh cheese
Regardless of its fat content, cream cheese always has fewer calories than butter. In other words: prefer cream cheese over butter if you want to save calories and lose weight.
23. Harz cheese (ripened cow’s milk cheese)
30% protein with 0% carbohydrate and 0.7% fat means that Harz cheese (typical German cheese) can be considered pure protein. And that makes it a great food for weight loss because not only does protein keep you full for a long time, it also maintains your muscle mass.
24. Cottage cheese
Foods for weight loss will always be high in protein and low in fat. Indeed, this combination allows you to feel full for a good time by ingesting relatively few calories. Cottage cheese is one of those foods with the perfect combination. In addition, the calcium contained in cottage cheese contributes to normal energy metabolism.
25. Light white cheese
Low-fat cottage cheese is probably one of the best sources of protein: 11% protein for 0.2% fat and only 62 kilocalories per 100 grams. It is also very inexpensive and goes very well with fruits and vegetables. Another positive point: cottage cheese is extremely satiating! Indeed, it contains casein, a protein absorbed more slowly by the body and thus making the feeling of satiety last longer.
26. Plain yogurt
The nutritional value of low-fat plain yogurt is similar to low-fat cottage cheese: with 40 calories per 100 grams, 4.3% protein, and, in the best case, only 0.1% fat, it’s an excellent food for weight loss. In addition, plain yogurt has an excellent calcium supply. You can consume it as is, but also as a milk substitute in your muesli or porridge for breakfast and as a base for dressings and sauces.
The best starchy foods for weight loss
These are the accompaniments that give us the most satiety. This is because they generally contain a lot of carbohydrates. Although side dishes are not your best allies for weight loss, you shouldn’t cut them out completely because of their satiating effect. Here is a list of foods that should go with your steak or tofu:
27. Beans
White beans and kidney beans contain a lot of protein and fiber. They are thus a good accompaniment for those who want to lose weight, even if the latter are not low in calories. On the other hand, green beans obtain good results with a low calorific value: they contain only 31 calories per 100 grams.
28. Brown rice
Rice is often looked down upon when it comes to weight loss because it is full of carbohydrates and therefore very high in calories. But if you go for the brown variant instead of the white, you will get a little more protein, but above all a lot more fiber. Thus, brown rice provides a longer feeling of fullness.
29. Potatoes
Potatoes are the perfect accompaniment to weight loss: they keep you full longer, contain high-quality protein as well as vitamins and minerals, and contain less fat and calories than you might expect. think: 100 grams of raw potatoes only average 76 kilocalories. And by the way: You can also enjoy low-carb potatoes with potato soup from BEAVITA: with its high protein content, it is nutritious and contains only 205 kcal per serving.
30. Chickpeas
100 grams of dried chickpeas contain around 16 grams of fiber and 19 grams of protein, 44 grams of carbohydrates, and 4.9 grams of fat – a very good distribution of nutritional values. They also contain calcium, magnesium, and phosphorus. And as a bonus, chickpeas offer good satiety thanks to their high fiber content and can be used in different ways, in salads or as an accompaniment to hot dishes (as in our nu3 Organic Lunch Bowl with 35% chickpeas). But beware of hummus and falafels: the latter, on the other hand, are very high in fat, so it is advisable not to abuse them to lose weight.
31. Konjac products
Konjac root noodles also called “Shirataki”, contain only 7 kilocalories per 100 grams and are therefore a perfect food for weight loss. And by the way, konjac rice is almost zero-calorie either.
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