5 foods you should eat

Tips to help you lose a few pounds

Men and women are more interested in body, skin and hair care. In this final period of the year, with the arrival of summer, one of the biggest concerns for some is losing some weight. However, you have to follow some important tips to lose weight quickly and healthily.

To achieve this, it is important to maintain a balanced diet, eat fewer calories and prioritize the consumption of lean proteins, healthy fats, fresh fruits and vegetables, and whole grains. Moreover, to lose weight, you have to count certain foods out of your meals.

What foods help you lose weight?

1. Lean proteins

These include chicken, fish, tofu, and white cheeses, such as ricotta, cottage cheese, and Minas cheese. Furthermore, because they are digested more slowly, proteins help control hunger and reduce the desire to eat, making weight loss easier.

How to consume: It is important to eat lean proteins in every meal of the day. The recommended daily protein intake should be about 30% of the total calorie value of the diet.

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2. Healthy fats

Foods rich in healthy fats, such as extra virgin olive oil, and oil seeds, such as walnuts, peanuts, pumpkin, sunflower, and chia seeds, help speed up metabolism, in addition to promoting satiety, which contributes to weight loss.

How to eat them: Healthy fats should be included daily in a weight loss diet, and are best divided into small portions throughout the day. Although they are healthy, they are very high in calories, and therefore their daily intake should not exceed 20% of the total caloric value of the diet.

3. Fresh fruits and vegetables

Some fresh fruits such as strawberries, papaya, kiwi, pears and watermelon are low in calories and rich in water and fibre, which helps in controlling hunger, which contributes to weight loss. Fresh vegetables, such as green beans, tomatoes, lettuce, and cauliflower, also promote weight loss.

How to consume: It is important to eat whole fresh fruits at least 3 times a day and raw, roasted, grilled or cooked fresh vegetables for lunch and dinner. Since they are also good sources of carbohydrates, fresh fruits and vegetables should be consumed daily for up to 40% of the total caloric value of the diet.

4. Whole grains

Grains, such as brown rice, whole-wheat bread, and whole-wheat pasta, are foods rich in fiber that is important for eliminating fat and reducing its absorption in the body. Moreover, these pills also help in controlling hunger, which promotes rapid weight loss.

How to eat it: To help with satiety and weight loss, it’s important to eat whole grains daily, such as brown rice for lunch and whole-grain bread as an afternoon snack. Since they are a source of carbohydrates, they should be consumed in moderation, with a maximum of 40% of the caloric value of the diet per day, along with fruits and vegetables.