21 foods that help you lose weight with health

Tapioca, coffee, cocoa, pepper and green tea are just some of the foods you can have at home that help you lose weight

Foods that help you lose weight, medicine to lose weight , diet to lose weight and even recipes to lose weight that circulate on the internet are sometimes a trap. Diets that present themselves as miraculous can bring health risks such as changes in hormones, weakness, tachycardia, malaise and even the unwanted “concertina effect” – the person loses weight in one week but, in the following week, gains all the weight again or even more than I had before starting the diet. If good eating habits and regular long-term physical exercise are not maintained , it is difficult to maintain the ideal weight in health . If the desire is to lose weight, it is necessary to invest in natural foods, avoid refined, processed foods, sweets, sugars and fried foods. The ideal is to consume foods that speed up the metabolism, bring a feeling of satiety, fight fluid retention and improve the functioning of the intestine. Check out a list of 21 foods that help you lose weight healthily ; but remember: these are just examples, to put together an ideal and complete diet consult a nutritionist.

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Tapioca

Foods that help you lose weight

The great advantage of tapioca for those who are looking for the help of weight loss foods is the feeling of satiety that the cassava starch, the base of the tapioca mass, provides – which helps to avoid the dangerous “pinches”. In addition, tapioca does not have gliadin, a protein present in gluten (which is found in bread and other wheat flour masses) that contributes to the increase of inflammation in the body and increase in abdominal fat.

Tapioca is a great source of energy and, because it is a carbohydrate, it is better to be filled with protein and fibrous side dishes. You can fill it with olive oil, peppers, carrots, black olives, paprika, raw garlic, salt, sesame, oregano, leaves and tomatoes, for example. You can also fill it with baba ganoush (recipe that uses roasted eggplant puree, sesame paste, salt and lemon juice), hommus ( chickpea recipe) and so on. The important thing is to use your imagination and balance the necessary foods. But it is also necessary to consider tapioca (together with its fillings) as a meal, and not as a “lachinho”, and consume it in the morning, at lunch or dinner time, because despite causing a feeling of satiety, a aspect that helps the to lose weight , tapioca is very caloric. To learn more about this food, check out the article ” Tapioca: benefits and how to make easy recipes “.

Coffee with cocoa

Foods that help you lose weight

When ingested moderately, in the morning, on a full stomach and with cocoa powder, coffee can be beneficial for those looking for foods that help them lose weight . It helps to speed up the metabolism and brings a feeling of satiety, disguising the desire to eat. When ingested with cocoa (pure or 70%) there is less risk of increased anxiety, as it would normally be if coffee was ingested alone. In addition, the phenylethylamine present in cocoa stimulates the production of dopamine and serotonin, hormones related to the sensation of pleasure and well-being, which avoids the atypical similarities of moments of depression. But remember, to enjoy the slimming benefits of these foods, dispense with whipped cream, milk and sugar. To learn more about coffee, cocoa and their blend, check out the articles ” Everything about caffeine: from therapeutic effects to risks “, ” What is cocoa and what health benefits are associated with its consumption? ” And ” Mixture of cocoa with caffeine helps in concentration and relieves anxiety, says study “.

Brown rice

Foods that help you lose weight

Brown rice is basically made up of carbohydrates. With other foods , brown rice is a great source of energy and also provides proteins, fibers, phosphorus, potassium, magnesium and small concentrations of iron and zinc . Because it is rich in fiber, it helps promote satiety and, in addition, prevents cardiovascular disease and diabetes , which tend to cause problems in the circulatory system and are related to obesity.

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Apple cider vinegar

Foods that help you lose weight

Apple cider vinegar, popularly used as a seasoning, is also one of the foods that help you lose weight . A study of obese Japanese people showed that 15 mL or 30 mL of apple cider vinegar taken daily for 12 weeks reduced the study participants’ body weight from 1.2 kg to 1.7 kg.

Olive oil

Foods that help you lose weight

Olive oil is one of the healthiest sources of fat. One study has shown that olive oil lowers triglyceride levels, increases HDL cholesterol and stimulates the release of GLP-1, one of the hormones that help maintain a feeling of satiety.

In addition, some studies have shown that olive oil can increase the metabolic rate and promote fat loss.

A small study of 12 postmenopausal women with abdominal obesity showed that eating extra virgin olive oil as part of a normal meal significantly increased the number of calories burned by the women participating in the study.

Sweet potato

Foods that help you lose weight

Sweet potatoes, in addition to being nutritious, have several properties that make them a perfect food, both to help you lose weight and to nourish you.

It is rich in potassium, a nutrient that most people don’t have enough of and plays an important role in controlling blood pressure.

Studies show that the potato is capable of providing a significant feeling of satiety. And, if you boil it and let it cool for a while, it will form large amounts of resistant starch, a fiber-like substance that has been shown to have several health benefits , including weight loss . The only care is to avoid sweet potatoes in fried form.

Leafy

Foods that help you lose weight

Leafy vegetables are great foods that help you lose weight . This is because they help to increase the volume of meals and the intake of essential minerals without increasing the calories. Studies show that consumption of low energy density foods (kcal / g) decreases energy intake over several days. Cabbage, watercress, chicory, Catalonia and even Pancs leaves are loaded with fiber, rich in minerals, vitamins and antioxidants, including calcium and iron.

Green tea

Foods that help you lose weight

Green tea is a great choice for weight loss . Studies suggest that in addition to being a moderate source of caffeine, green tea is an excellent source of epigallocatechin gallate, an antioxidant that promotes the burning of fat in the abdominal region.

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Chickpeas

Foods that help you lose weight

Chickpeas, like all other beans (lentils, peas, beans, etc.), in addition to being a great source of protein, are legumes that also serve as one of the foods that help you lose weight in health . This is because legumes are rich in soluble fibers , whose main function is to form gels in the stomach, forming more viscous food cakes, which influence the nervous responses telling the organism that it is satiated. This satiety also leads to a reduction in the intake of other foods , during and even a time after the meal.

Bitter orange

Foods that help you lose weight

Because it is rich in water and fiber, the bitter orange hydrates the intestine, the feces and provides a lot of bagasse, helping the intestinal functioning. The best way to enjoy its weight loss benefits is to consume it in the form of buds, as its juice has virtually no fiber. Bitter orange ( Citrus aurantium ) is a special food that helps you lose weight mainly because it has synephrine , a stimulant with properties similar to caffeine and ephedrine, which works by increasing metabolism, energy expenditure and suppresses appetite. The pulp of bitter orange is tonic and alkalizing, which makes it beneficial for people with liver problems; however diabetics should exercise caution when consuming it.

chili

Foods that help you lose weight

In addition to having powerful antioxidants that reduce inflammation and protect cells from damage, peppers have capsaicin.

One study showed that capsaicin decreases the desire to eat. Other studies have shown that intake of capsioids from peppers is associated with fat loss in the abdominal region , weight loss and the prevention of weight gain .

Oats

Foods that help you lose weight

A study, published by the American Journal of Clinical Nutrition , showed that oats are a great food to lose weight . The study showed that in 12 weeks, individuals who ate oats lose weight. The detail is that although all groups have lost the same amount of weight, the one who consumed the whole grains managed to eliminate abdominal fat. The problem is that some oats are contaminated with gluten (a protein that helps to increase inflammation in the body and increase abdominal fat), so it is always good to check the packaging for gluten-free certification .

Walnuts

Foods that help you lose weight

A study published by the Archives of Internal Medicine showed that, as long as they are not consumed in excess, nuts have beneficial effects on mood and can promote the elimination of abdominal fat. Nuts are foods that help you lose weight , mainly due to the presence of good quality fiber, protein and fat content, which helps to increase the body’s sensitivity to insulin and contributes to the elimination of fat.

Linseed

Foods that help you lose weight

The consumption of these small, shiny and flavored seeds has been associated with lower body mass indexes , especially in postmenopausal women. To enjoy its benefits it is recommended to consume a tablespoon of ground flaxseed every day, adding it to cereals, dishes and salads.

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Avocado

Foods that help you lose weight

In addition to being delicious in sweet and salty options, avocados are a source of monounsaturated oleic acid, the same type of beneficial fat found in olive oil. They are also a source of fiber and nutrients like potassium, and best of all, they are foods that help you lose weight . According to one study , people who consume avocado feel more satiated and have less desire to eat within five hours of a meal; a great reason to include avocado on your weight loss list . See recipes in the article: ” Avocado recipes: eight easy and delicious preparations ” and check out other avocado benefits in the article: ” The benefits of avocado “.

Ginger

Foods that help you lose weight

Ginger is great for flavoring dishes, warming up your body on a cold day in the form of tea, flavoring the house and treating your sore throat. But what not everyone knows is that ginger can also increase metabolism by about 20% , which helps you lose weight. To learn about other benefits of ginger, check out the article ” Benefits of ginger and its tea “.

Hibiscus tea

Foods that help you lose weight

In addition to being tasty, hibiscus tea is a drink that helps you lose weight . That’s because it is low in calories and diuretic, which helps to flush out toxins and excess fluids in the body. A study published in the journal Food & Function showed that consumption of hibiscus extract can reduce obesity, abdominal fat and improve liver damage in obese individuals . Research published in Medical Hypotheses also suggests that hibiscus tea may be a natural weight loss alternative. To learn more about this topic, check out the article ” Hibiscus tea: benefits and contraindications