10 best foods you should eat regularly

Most healthy weight loss foods contain fiber or protein, or both. Eating them helps us feel fuller for longer.

Therefore, you should take advantage of these foods in your daily meals to maintain a reasonable weight.

1. Eating chia seeds is beneficial for weight loss

When it comes to weight loss, foods high in fiber are the first choice. It causes a feeling of fullness because it slows down digestion and makes us feel full for longer. This is extremely important when we are cutting calories, a popular weight loss method.

The fiber and protein in chia seeds are beneficial for people trying to lose weight. The types of fiber in chia seeds are thought to slow digestion, giving your body more time to absorb nutrients from food.

Most of the fiber in chia seeds is soluble fiber. It absorbs water, becomes gel, and expands in the stomach to slow down digestion making us feel fuller for longer.

Eating one serving of chia seeds, about 2 tablespoons, meets 40% of your daily fiber needs. Chia seeds are also easy to combine with other foods, especially breakfast and snacks such as cakes, yogurt, etc.

2. Omega-3 rich fish can help with fat loss

For good health, nutritionists recommend that we eat fish at least 2 times a week, especially fatty fish that are high in omega-3 fatty acids.

Unlike most other fats, omega-3 fatty acids cannot be made by the body and must be obtained from food. And fatty fish is one of the best sources of the long-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

EPA and DHA have many health benefits such as helping to reduce inflammation, lower blood pressure, reduce cancer risk and improve the function of cells lining the arteries. Fatty fish is a rich source of high-quality protein that the body needs to heal, maintain bone health and prevent muscle loss. It’s also a good source of several B vitamins needed for energy production, inflammation control, and heart and brain health.

In addition to supporting heart and brain health, omega-3 fatty acids found in fish such as salmon, sardines and tuna can help reduce body fat. They’re also packed with protein, which helps curb hunger, keeping you full for hours.

3. If you want to lose weight, eat eggs

Eggs really are a perfect protein, especially when it comes to weight loss. Eaten for breakfast, eggs have been shown to help with weight loss as part of a reduced-calorie diet.

In addition to breakfast, eggs are also an easy food to combine in many dishes. Snacks with a boiled egg will help you dispel hunger in a flexible and safe way for weight.

4. Cruciferous vegetables

Cruciferous vegetables including broccoli, cauliflower, kale… have a ton of health benefits and more and more research is linking regular consumption of these vegetables with cancer risk and reduced inflammation. .

These vegetables are also low in calories and carbohydrates, making them the perfect starch-free addition to any weight loss plan. The important thing is that they are very easy vegetables to eat and you can eat them often.

5. Nuts

Eating a combination of fiber, protein, and healthy fats in meals and snacks is an effective diet choice because this combination provides a feeling of fullness. Nuts like walnuts, almonds and pistachios have the ideal balance of all three of those nutrients, including some anti-inflammatory omega-3 fats.

Despite the fat and calories in nuts, research shows that people who eat about 1/4 cup of nuts daily have a healthy body weight and less weight gain.

6. Whole grains

Whole grains provide a good amount of vitamins, minerals, fiber, antioxidants and phytonutrients, and are rich in carbohydrates, the body’s main source of fuel.

In addition to vitamins, minerals and phytonutrients, whole grains such as brown rice, whole-wheat bread, oats, etc. are rich in fiber, which is beneficial for health and helps you feel full.

Our bodies and brains prefer energy from carbohydrates, so consuming these foods along with protein and healthy fats can reduce cravings for refined carbs and sugars that can lead to depression. Defeat your weight loss efforts.

7. Eating apples keeps you full for a long time

Apples are a smart choice for any healthy weight loss plan. Due to their high water content and fiber, apples are low in calories and keep you full for a long time. This is an important factor promoting weight loss.

Apples are especially healthy, delicious, crunchy, and you can always bring an apple for a snack to satisfy your cravings without worrying about gaining weight.

8. Avocado

Fat is an essential nutrient in the diet, but figuring out how to combine healthy oils and fats when dieting can be a little tricky.

If you are trying to lose weight, eat avocado. Not only is this fruit packed with healthy fats, vitamin E, fiber and carotenoids work together to calm inflammation in the body.

Although avocados are higher in calories than other fruits, research shows that people who eat avocados every day along with a healthy diet have lower weight and waist measurements.

9. Fermented foods

In addition to supporting immunity and good digestion, a healthy balance of good bacteria in the gut can help promote fat burning.

Good sources of probiotics include: yogurt, sauerkraut, kimchi…

10. Berries

Berries like strawberries and blueberries are some of the best when it comes to weight loss, as they are low in calories and high in fiber. In fact, 1 cup of sliced ​​strawberries has only 55 calories and contains 3g of fiber to help keep you feeling full for a long time.

Berries tend to have a lower glycemic response than many other fruits, which is great for blood sugar control, appetite reduction and inflammation.