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If you’re looking to lose weight, you may be tempted to cut calories, however, eating too little can put your fitness at risk. Your body desires and can lead to vitamin and mineral deficiencies related to serious fitness problems [1] Weight loss by restricting calories. University of Michigan Health. Accessed 2022-05-1
Also, eating far fewer calories than you want causes your body to break down its own muscle and organ tissue for fuel. And the less lean tissue mass you have, the slower your metabolic rate will be, which is great for weight loss.
So instead of restricting your calorie intake, focus on fueling your body with healthier foods; It’s a more effective weight-loss strategy, says Jamie Feit, a dietitian nutritionist and founder of Jamie Feit Nutrition in White Plains, New York. These are the most productive foods to a healthy and sustainable weight loss plan, according to experts.
(Note: The main points and costs of the product are accurate as of the date of publication and are subject to change. )
Weight management is primarily a hormonal reaction to certain foods, says Matthew Olesiak, M. D. , medical director of Bellevue, Washington-based fitness generation company SANESolution. “Hormones send signals to the brain that influence our cravings, hunger and body weight,” he says. Says. Here’s how safe foods your hunger hormones:
Protein temporarily fills you up and helps keep you complete for a long time. It also decreases postprandial secretions of the hunger hormone ghrelin, which reduces hunger emotions, Dr. Olesiak says.
“Protein also requires more power to digest and increases lean muscle mass, which helps speed up metabolism,” he says.
Dietary fiber slows digestion and ensures a drop in blood sugar, triggering a slower release of insulin, the garage hormone of fats, Dr. Olesiak says.
“As fiber moves through the digestive system, various satiety hormones (such as ghrelin) are released, which send signals to the brain to decrease starvation and food intake,” he says.
That means staying full longer, which can help avoid overeating and decrease overall calorie intake, says Kara Landau, a registered dietitian, gut conditioning expert and founder of the Uplift Food snack logo in Brooklyn, New York. bacteria that live in your giant gut, which improves the physical fitness of your gut,” he adds.
Ultra-processed foods are low in nutrients and fiber, so they are temporarily digested, Dr. Olesiak says. “As a result, eating them (think chips, candy bars, and toasted pastries) causes an immediate spike in blood sugar, triggering a significant release of insulin,” he says. Because insulin wants to temporarily remove glucose from your bloodstream, most of those calories are sent to your fat cells, he explains.
There is no need to drastically limit calories; in fact, it’s not advisable, Dr. Olesiak says. Conversely, the safest and most sustainable way to lose weight is to consume whole, unprocessed, high-quality foods. promote fat burning,” he says.
Skip as many processed foods, fried foods and subtle sugars as possible, Feit adds, and pay attention to portion sizes. “protein and a quarter of fiber-rich carbohydrates,” he says.
Eating a variety of clean, unprocessed foods can also improve gut health, Landau says. Good gut health is not only linked to a more potent insulin reaction (which reduces stored fats around the midsection), but it can also help reduce inflammation and immunity. which will make you feel better physically and mentally so you can stay on track to reach your weight loss goals,” she adds.
The following foods can promote weight loss and your overall fitness in several ways.
Lean protein resources like chicken, turkey and grass-fed lean beef keep you satisfied, decrease cravings and stabilize blood sugar, Feit says. Plant proteins such as legumes, beans and lentils have the same benefits, and they also have a high fiber content, satiety.
Eggs contain almost all nutrients (except vitamin C), as well as minerals such as phosphorus, calcium, and potassium. In addition to being a source of whole grain protein, eggs also cater to other tastes, Feit says.
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Vegetables of all kinds can help you lose weight, Feit says. For example, cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts, and cabbage are rich in fiber and nutrients and reduce digestive problems. Meanwhile, dark leafy greens contain protein and are a smart source. of nutrients, minerals and fiber. And crunchy vegetables like celery and jicama are wonderful low-calorie characteristics for snacks.
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Avocados are completely underrated, he says, Feit. La fruit is high in fiber and is a source of quality healthy fat, making it a wonderful hunger-reducing food. It is vital to consider portion sizes.
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Apples are rich in fiber and antioxidants, Feit says. The fruit also has anti-inflammatory and phytochemical properties and vitamin C.
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Berries contain fiber, antioxidants and vitamin C, all of which your body needs to serve optimally, Feit says.
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Nuts and seeds have other health benefits, Feit says. All nuts are a smart source of fiber, protein, and healthy fats, and they reduce hunger. Meanwhile, seeds are a perfect source of minerals and healthy fats. Watch your quantities here too. One serving of nuts and seeds equals a quarter cup.
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Salmon is rich in protein and omega-3 fatty acids, says Rima Kleiner, a registered nutritionist and founder of wellness training company Smart Mouth Nutrition in Greensboro, North Carolina. Research suggests that omega-3 fatty acids might help obese or obese people. feeling complete[2]Parra D, Ramel A, Bandarra N, Kiely M, Martínez JA, Thorsdottir I. A nutrition rich in long-chain omega-3 acids modulates satiety in obese and weight loss of obese volunteers. Appetite. 2008;51(3):676-80. . And fish in general can help you feel full and full longer than other proteins like eggs and beef, Kleiner says.
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Shrimp advertise a greater feeling of satiety, Kleiner says. Eating shrimp reduces appetite by stimulating the production of cholecystokinin, or CCK, a hormone that signals your abdomen that it is full. In addition, shrimp and other crustaceans contain zinc and selenium, two minerals for immune health and increased energy.
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Lupini beans are rich in prebiotic fiber that feeds the beneficial bacteria in your gut, Landau says. “When the bacteria in your gut are well nourished, the amount and type of bacteria they provide multiply. cells more sensitive to insulin, helping fats stored around the waistline,” she says.
Unripe bananas contain one of the world’s richest resources of prebiotic-resistant starch, Landau says. with protein powder and/or nut butter), can fill you up for hours.
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Raw oats are full of resistant starch, a type of starch that resists digestion, which is very favorable for weight loss, Landau says. your abdomen
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Sauerkraut, or fermented cabbage, is a prebiotic and probiotic food, Dr. Olesiak says, meaning it adds favorable bacteria to your gastrointestinal tract and feeds the smart bacteria that are already present. Sauerkraut is also high in fiber, which helps control appetite and blood sugar, he says.
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Legumes have a positive effect on satiety and gut health, Landau says. Its high fiber content helps keep you feeling full longer, which prevents overeating. In addition, they contain nutrients that also feed intestinal bacteria.
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(Note: The main points and costs of the product are accurate as of the date of publication and are subject to change. )
Chia seeds can help you lose weight in two ways, says Dr. Olesiak. First of all, they are loaded with fiber that can help you feel full, avoiding overeating. Secondly, they expand in water, so if you eat them without soaking, they grow. In the stomach, it takes up more space and becomes an herbal appetite suppressant.
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Water is not a food, but it is the same as when it comes to healthy weight loss. “All of our physical processes need water to serve—metabolism is one of those processes,” Feit says, so make sure you stay well hydrated. .
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