The 14 foods you should eat if you want to lose weight

The 14 foods you should eat if you want to lose weight

If we lose weight we must prioritize food intake to help us in our goal, and there are some that should never miss

Are all calories equal? It seems a simple question, but the answer varies greatly among scientists. Until recently, most nutritionists thought that yes, all calories are equal and, since fats are the type of nutrient that contributes more energy, is that we should first reduce if we lose weight.
Broadly speaking, this is the hypothesis of energy balance -in short, we are overweight because we eat more than quemamos-, that was the only way to explain obesity for decades. But, according to José María Ordovás nutritionists and other scientists, as the discloser Gary Taubes, it is a limited and misconception.
The same view is Kris Gunnars, responsible for the website Nutrition Authority, to collect nutritional advice is based solely on scientific evidence. In his opinion, “different foods go through different metabolic processes in the body, and have very different effects on hunger hormones and how many calories you burn.”
The expert is contrary to the mantra of some nutritionists say there is no good or bad foods. In his opinion, if any, and if we lose weight we must prioritize food intake to help us in our goal. Are these.
1. Eggs
The eggs, if we want to lose weight, better to take boiled or scrambled.
The eggs, if we want to lose weight, better to take boiled or scrambled.
Eggs, like fat, are living a second youth, thanks to new studies confirming that neither contribute to high cholesterol levels (as some people still believe) or increase the risk of cardiovascular problems.
In addition, as says Gunnars, eggs are a perfect food if we want to lose weight, because they are high in protein and healthy fats, allowing us to be satisfied with a relatively low calorie intake.
2. Leafy greens
Thylakoids are present in the cells of spinach leaves. (Corbis)
Thylakoids are present in the cells of spinach leaves. (Corbis)
Green leafy vegetables such as lettuce, cabbage, spinach or chard, have several properties that make them an essential food in any diet. They are low in calories and carbohydrates, but high in fiber, and are perfect as a side dish to increase the volume of our meals without increasing your caloric intake.
3. Salmon

Salmon is one of those foods that always appears in such lists on healthy foods. And it’s no wonder. This type of fatty fish (must also appoint trout, mackerel, sardines and herring) are very rich in healthy fats and proteins, and other nutrients like iodine. Like the eggs meet the magic combination ideal for slimming: fill a lot, but little fat.
4. cruciferous vegetables
Broccoli. (Wikicommons)
Broccoli. (Wikicommons)
The vegetables from the cruciferous family such as broccoli, cauliflower, cabbage and Brussels sprouts, are high in fiber, but unlike lettuce, are very satisfying because they also have enough protein. If bothered a bit, we learn to cook differently to take them as a main course and not only accompaniment.
5. Chicken and lean beef
The cuts of meat with less fat are perfect for weight loss. (IStock)
The cuts of meat with less fat are perfect for weight loss. (IStock)
According to Gunnars meat it has been unfairly demonized when, in fact, lower-fat cuts are ideal for weight loss. Apart from processed meats (such as salami or sausage), chicken and beef are needed in any diet, as are those who really make we do not go hungry.
Studies show that increasing protein intake around 25% can reduce our cravings by 60%, thus preventing piquemos between meals.
6. Boiled potato
The mashed potatoes have more sugar than a potato cooked to the poor. (IStock)
The mashed potatoes have more sugar than a potato cooked to the poor. (IStock)
Although the potato is not usual in the diets, in the opinion of Gunnars you have several properties that should be considered. For starters, this is a very complete food, with a variety of nutrients, virtually all we need to live. But also filled with a lot. In the ranking of satiating foods, potatoes occupy the first position, with enough difference. Of course, we must take boiled, never fried, as in this case significantly increases their calorie content.
7. Tuna
Red tuna tartare
Red tuna tartare
Low in calories, high in protein and low fat. In tuna it is perfect for a diet. Also the tin, but in this case it is preferable to opt for the “natural” variety, not “oil”.
8. Legumes

Legumes are vegetables rich in protein and fiber, which fills much and little fat. The healthiest are lentils and beans (higher in fiber), although there is no why avoid chickpeas. The problem is that in Spain legumes tend to cook greasy. Yes, you can lose weight by taking lentils with chorizo, but not so much a stew and in any case, if only we learn to cook with vegetables (and are delicious) succeed in squaring the circle.
9. Soups
A recommendable to feel satiated without consuming too many calories dish. (Corbis)
A recommendable to feel satiated without consuming too many calories dish. (Corbis)
The more we fill a food in proportion to their calorie intake is best for weight loss. And all the water is not fattening. So if we add water to our food, we fill them consuming more calories, and eat less for the rest of day. At least that’s what some studies have shown.
10. Cottage cheese and yogurt
Yogurt, if not better skimming. (Corbis)
Yogurt, if not better skimming. (Corbis)
For a long time, people who wanted to lose weight were advised to reduce intake of dairy products, given their high fat content. But regardless of fat is not so bad, not all milk is the same. One of the best is the cottage, which has a lot of protein and few carbohydrates and fats. Again, this is a very satisfying and little fattening food.
But we can not do averse to conventional yogurt that is, although rich in fat, so full that it can substitute for any dish that, in the end, would give us a lot more calories. Yes, we must prevent varieties of flavors, which always have enough sugar.
11. Avocado
Avocado
Avocado
No doubt that the avocado fruit is fashionable, and with good reason, because it is very special. While most fruits are rich in carbohydrates include avocados because they are high in healthy fats, the same type as the olive oil. Yes, they are also one of the fruits more calories, but given its huge satiating power, it is one of the most recommended diet foods.
12. Nuts
The cashew is one of the most famous nuts. (CC / Femto)
The cashew is one of the most famous nuts. (CC / Femto)
Although they have many calories, nuts are the perfect snack because they contain protein, fiber and healthy fats. Several epidemiological studies have shown that people who consume these are healthier and leaner than those who do not. Now, it is a food that should be consumed with great moderation. Handful, perfect; half kilo bag, wrong. If you can not stop eating it, better remove them from the list.
13. Some cereals
Quinoa
Quinoa
Gunnars believes that although “cereals have gained notoriety in recent years, there are some guys who are healthy.” Here are some gluten-free cereal and whole grain that besides being rich in fiber, have enough protein. The best include oatmeal, brown rice and quinoa. In any case, the expert recommends to be careful: “Keep in mind that refined grains are the worst and some foods that are touted as whole grain are highly processed and harmful garbage”.
14. Fruit
Grapefruit is a hybrid fruit that is grown in subtropical climates. (Corbis)
Grapefruit is a hybrid fruit that is grown in subtropical climates. (Corbis)
Although it contains sugar, fruit is essential in a diet, because it meets the perfect role for dessert (for people who are unable to not finish the meal with something sweet in the mouth) and its ratio / satiety is perfect. Numerous epidemiological studies also find that people who eat lots of fruits and vegetables is healthier than eating few. Something that, by now, should come as no surprise.

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