A diet to lose weight requires good planning , including the foods that must be part of the daily diet. Therefore, it is important to know the origin of the food we eat, its quality and the benefits it brings us.

In the following article, we provide you with all the information you need to know about some foods that benefit you in losing body fat in a healthy way. 

What foods help to lose weight?

For weight loss, undoubtedly the nutritional characteristics of foods from both the animal and plant kingdoms are particular , since they guarantee a safe weight loss process in the medium and long term 

Here we mention the most important foods to lose weight:

1. Oats

Oats are a type of whole grain food belonging to the cereal group and highly recommended as part of a healthy diet . It is an important source of soluble fiber which regulates the absorption of sugar and cholesterol through the intestines.

It also contains group B vitamins and minerals, which provide the necessary elements to metabolize energy, build blood tissue and hemoglobin, and also provides healthy fats, which provide immediate energy to the body. (1)

Note: All these elements favor the loss of excess adipose tissue in the body, taking into consideration that it does not contain saturated fats, it is low in calories and its glycemic index in the raw state is 18.3, a very low value.

2. Eggs

A perfect food to be included in a weight loss regimen are eggs despite many controversies about their cholesterol content. 

This food is low in calories and saturated fat , with an adequate combination of healthy fatty acids and also has a glycemic index of zero, which makes it suitable for a healthy diet and a healthy lifestyle.

Eggs have a high protein content, which favors the recovery and development of muscle mass. 

You should know: Studies indicate that the consumption of this food does not alter blood serum cholesterol levels , a very important fact for men and women. (two)

3. Blue fish

Blue fish is another food with a high protein content, of great biological quality that helps you reduce your appetite.

But the most important thing is that it contains a balance between saturated and polyunsaturated fats (omega 3) that make it a healthy energy source, together with the vitamins and minerals required to metabolize the necessary energy in the body’s cells.

You should know: Oily fish provides enough healthy nutrients, which help you lose body weight safely. Here you can include fish such as tuna, salmon, sardines or mackerel.

4. Lean meat

Lean meat means meat with a very low percentage of fat (less than 10%), for example chicken, turkey or rabbit meat. This type of meat contains few calories and its glycemic index is zero.

Additionally, they provide high-quality protein to help you build tissues and muscles in your body and provide a feeling of satiety after eating.

To highlight: Lean meats provide necessary vitamins and minerals to give vitality and energy to the body in dietary regimens. In this sense, some studies indicate that protein consumption has a great satiating effect. (3)

5. Nuts

The consumption of nuts such as walnuts , provide healthy fats to your body for cholesterol regulation and as an immediate and healthy source of energy. This food does not contain cholesterol, its glycemic index is 15 and it has a good amount of dietary fiber for digestive health. (4)

Note: Other nuts that you can include in your diet are hazelnuts, almonds and peanuts.

6. Chia seeds

Chia seeds give you the feeling of feeling full, so they can help you control your cravings for food. When consuming these seeds and coming into contact with water, they increase their volume in the stomach, giving you that feeling of satiety and relieving hunger, being favorable for your daily diet.

You should know: This is a food that contains a large amount of fiber, vitamins and minerals that favor your digestive, metabolic and cardiovascular health, aspects that directly affect the reduction of body weight. (5)

Additionally, they are a source of polyunsaturated acids to provide enough energy to your body.

7. Avocado

Avocado is a fruit that helps you speed up your metabolism, as it is a healthy source of energy. This food contains a large amount of healthy fats, which allows the control of bad cholesterol levels in the blood. (6)

Note: This fruit has vitamins with antioxidant properties that prevent the degradation of lipids in the body, avoiding the accumulation of adipose tissue. 

8. Spinach

Green leafy vegetables have zero cholesterol content and this is thanks to the fact that they provide very little amount of carbohydrates and do not have fat. 

In this sense, spinach can increase the volume of your meals, since they are satiating vegetables thanks to their soluble and insoluble fiber content and they are also a source of vitamins and minerals necessary to maintain your vitality. (7)

To highlight:   We cannot fail to mention that spinach is a source of antioxidant compounds that can benefit you in the control of blood lipids.

9. Plain yogurt

Eating low-fat natural yogurt can favor your diet to lose weight and this is because it is a fabulous probiotic food for your digestive and intestinal health. 

Additionally, it provides proteins of high biological value that favor the regulation of appetite-stimulating hormones, speed up your metabolism and help preserve muscle mass during the slimming process.

Note: It is recommended to consume yogurt made with low-fat milk, in order to reduce the intake of saturated fats.

10. Green tea

A very beneficial drink for the body is green tea . Consuming this drink provides you with a large amount of antioxidants such as vitamin C and catechins, which prevent the degradation of lipids, preventing obesity.

In the same way, it is a drink that provides fewer calories , fat, few carbohydrates and is a moderate source of vegetable fiber, elements that together facilitate weight loss.

11. Quinoa

Quinoa also helps you in your weight loss process, since it is a low-calorie grain and contains a large amount of high-quality vegetable protein, which helps reduce your appetite and strengthens your muscles.

This food contains healthy fats as a source of energy for the body , provides dietary fiber to improve intestinal function, has vitamins and some minerals to contribute to the body’s metabolic processes. (8)

You should know: An oil with beneficial properties for your health is also obtained from this grain, which you can use in salads or as a dressing.

12. Lentils

Lentils are another source of vegetable protein for the body, which favor appetite control. Simultaneously they contain soluble fiber, helping to regulate cholesterol and glucose levels in the blood. (9)

To highlight: This food does not contain cholesterol, it is low in fat and carbohydrates, but it is a good source of fiber, which is why it represents an ideal option to be included in your daily diet.

Key Findings

  • Foods that help you lose weight provide high-quality protein.
  • They are characterized by supplying the body with soluble and insoluble fiber, to favor regulation in the absorption of cholesterol and sugar through the intestines.
  • These foods have a large amount of antioxidants that reduce the breakdown of lipids, preventing the formation of excess adipose tissue.
  • These foods provide large amounts of vitamins and minerals to maintain energy and vitality in the body.
  • Likewise, they provide healthy fatty acids, essential for many metabolic functions, including energy production.

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