Most diet foods are nutritious and do not contain unnecessary calories.
These foods contain important essential fatty acids that are essential for your body. Remember that different foods go through different metabolic pathways in your body.
They can also have different effects on hormones, hunger and the number of calories you consume.
Every time you are hungry, it is a sign that you are missing some nutrients that need to be replenished.
Check out these 11 healthiest science-supported weight loss diet foods.
Avocado is considered a dietary food, although it is one of the most caloric fruits. It contains a lot of fat, but they are all of plant origin.
It contains healthy fats – omega 3 unsaturated fatty acids, which are very useful for the body. Although avocado has a lot of calories, you will not find cholesterol in it.
Avocado is a source of palmitic, linoleic and oleic acids, it also contains vitamins A, C, E and many minerals. It is rich in fiber that supports the activity of our metabolism, making us satiated for a long time.
Add it to various salads, as some studies show that their fat content can increase the absorption of carotenoid antioxidants from vegetables by 2.6 to 15 times. (1)
2. Bulgarian yogurt
Lots of protein, low fat and probiotic bacteria that can improve bowel function.
And in the presence of a healthy gut, it will very likely protect you from inflammation and resistance to leptin, which is one of the main causes of obesity.
There are studies showing that whole milk products are associated with a reduced risk of obesity and type 2 diabetes with long-term use over time. (2)
Few people know that eggs, especially yolks, are a great way to burn fat. They contain a large amount of vitamin D, which largely prevents the accumulation of fat in the body.
Despite the “bad” LDL cholesterol that rises due to eating eggs, they are one of the best diet foods if you want or need to lose weight. They also contain a high content of protein and fat. (3) (4)
When dieting, pay attention only to the higher caloric content of egg yolk.
4. Marine fish
Marine fish are rich in iodine, which stimulates the production of thyroid hormones that are involved in regulating metabolism. (5)
They contain good fats that lower leptin levels.
In addition, they contain a lot of protein, which is needed to build muscle mass. Tuna and salmon are among the best sea fish.
Salmon is also full of omega-3 fatty acids, which are known to help reduce inflammation, and play an important role in obesity. (6) (7)
Tuna is also a low-calorie food with a high protein content.
Sardines, herring, mackerel, trout and other types of fatty fish are also excellent dietary foods.
They are an important source of fiber. Accelerates metabolism, facilitates dehydration of the body.
A large amount of fiber contributes to the feeling of satiety, so we do not feel constant hunger and so do not overeat.
Lentils, black and white beans are just some of these diet foods. The problem is that many people do not tolerate legumes. That is why it is important to prepare them properly.
6. Apple cider vinegar
Unlike other types of vinegar, apple cider vinegar does not cause an acid reaction in the body. In addition to strengthening the immune system, it helps burn fat, digestion and excretion.
Consuming apple cider vinegar along with foods high in carbohydrates can increase the feeling of satiety and cause people to consume fewer calories by the end of the day. (8) (9)
It can be used as a medicine by drinking a glass of water in the morning on an empty stomach, mixed with a spoonful of apple cider vinegar.
Various nuts also support weight loss. Nuts contain a large amount of healthy fats, essential fatty acids and fat-soluble vitamins.
They contain fiber and protein. Among the healthiest are walnuts, which are most often used for sprinkling fruit or vegetable salads.
You can reach for nuts, even if you just want to eat something. You can use them to replace chips, salads, corn sticks and more.
Studies show that eating nuts can improve a person’s metabolic health and even promote weight loss. (10) (11)
Oatmeal is a great food that promotes weight loss and is great for breakfast and dinner.
As part of our diet, they are full of vitamins and fiber, which will help us maintain a constant blood sugar level so that we do not feel hungry.
In addition, they support our metabolism in burning fat and keep us full. (12) (13)
9. Hot peppers
Hot peppers contain the substance capsaicin, which is considered one of the strongest ingredients for burning fat. It causes a heat reaction in the body that speeds up our metabolism, the body consumes more fat for fuel. (14) (15) (16)
This effect lasts for several hours after eating peppers. They say that by eating chili we can get rid of fat, especially in the waist and hips.
Another great diet food for weight loss is grapefruit. When we eat grapefruit, we will need less food because it is high in fiber.
In addition, grapefruit contains large amounts of vitamins and minerals that lower blood pressure, cholesterol and burn fat.
In a 12-week study in 91 obese people, eating half a grapefruit before a meal resulted in a 1.6 kg weight loss. (17)
Sauerkraut is a great food that helps with weight loss and is a healthy superfood.
Accelerates metabolism, activates intestinal function and excretion of toxic substances, acts dehydrated.
It is very rich in vitamin C, which strengthens immunity. It works against depression, and the vitamin B12 it contains is good for the nervous system.
How to lose weight fast
Weight loss diet