When we give advice for weight loss, nutritionists always emphasize what kind of foods you have to stop including in the daily diet, but in this article and video we want to talk about what foods you have to introduce into the diet if your goal is to lose weight or lose weight . These are healthy foods that, in addition to nourishing you, will help you to be satisfied, something basic if we want to achieve a weight loss goal.

What 9 foods must be introduced in the diet if you want to lose weight?

1. WHOLE FRUIT WILL HELP YOU LOSE WEIGHT

Don’t miss out on the fruit. It doesn’t matter if your neighbor or the collaborator of a program has said that fruit makes you fat. Also, do not stop buying fruits like bananas. It does not matter what fruit you consume and at what time of day you do it, whether for breakfast, between meals or for dessert. We have many food “enemies” to avoid and none of them is fruit. In fact, it is important that you reach that minimum daily consumption of 3 pieces of fruit a day that we highly recommend.

The fruit will satisfy you and its nutrients are necessary in our daily diet. The fruit serving is determined by size. One serving corresponds to about 150-200g of fruit. For example: a serving would be an apple or for example a banana or two kiwis, two tangerines or three plums.

2. VEGETABLES AND VEGETABLES WILL HELP YOU STITCH

Start your main meals (lunch and dinner) with a portion in the form of raw salad or cooked vegetables (steamed, oven, sautéed or wok, stews … etc.) Change the way of cooking and spices in order to vary your dishes vegetables and not get bored. These vegetables provide you with nutrients that in addition to filling you up, will keep you well away from pharmacies. An example of a vegetable ration would be at least 150-200g raw for each main meal.

3. THE PROTEIN IN YOUR WEIGHT LOSS DIET

Distribute your protein servings throughout the day in different meals (breakfast, lunch and dinner) with foods such as legumes, eggs, white and blue fish, seafood, lean meats or natural dairy without added sugar. Proteins will also contribute to your satiety and are key when it comes to maintaining and protecting your muscle mass.

4. CARBON HYDRATES GIVE YOU ENERGY

Yes, you read it right. You can eat foods rich in carbohydrates even if you want to lose weight. But you have to worry that these are of good quality. That is, no sweetened carbohydrates (buns, cookies) It is about introducing all those cereals in their whole form: brown rice, whole wheat pasta, whole wheat bread, spelled, oats, wheat, couscous, buckwheat, quinoa, etc. Potatoes and sweet potatoes also stand out for their contribution in carbohydrates. Legumes, in addition to protein, will also provide you with this nutrient.

Consuming carbohydrates will satisfy you and provide you with the energy your body needs to carry out its vital functions . In addition, they are foods rich in vitamins of group B that, among others, have an implication in the metabolism. Always prioritizing whole grain or whole grain foods will provide you with greater wealth in vitamins, minerals and fiber by preserving the whole grain.

5. HEALTHY FAT FOODS

Nor should you forget to include healthy fats in your diet. They have both a structural and an energetic function. But it is true that it is the nutrient that provides the most calories, so do not take too much.

How can you incorporate healthy fats? You will find these fats in oily fish, which you can include 2-3 times a week in your diet, in the olive oil that we use to cook, in avocado, olives and also in nuts. You can introduce a portion of nuts in your snack, accompanied by a piece of fruit, so your snacks will be more satiating and you will avoid snacking between meals.

6. YOGURT AS A HEALTHY SNACK

How much fear there is of that hunger that comes to us between meals and that tempting snack. You don’t have to starve, even if you want to lose weight. You must worry about eating well and including healthy snacks between meals, which in addition to providing you with nutrients and helping you complete your daily intake, help you to be satisfied and better reach your main meals. And in yogurt you will find a great healthy ally. Of course, make sure it is natural and does not have added sugar.

How to drink your yogurt? You can take it on its own, or if you are hungrier, combined with crushed fresh fruit or even with a handful of nuts or raw seeds. 

7. VEGETABLE MILK OR DRINK AS SNACK

A hot glass of milk or vegetable drink in the middle of the afternoon with cinnamon, can calm your hunger. You can take it alone or with tea, coffee or infusion. While your goal is to reach a healthy weight, opt for milk with a moderate fat content (semi-skimmed or skimmed) and for vegetable drinks that are without added sugar and can be enriched in calcium and vitamin D.

8. WATER TO MOISTURIZE AND SATISFY YOU

It is important to be well hydrated. Water, in addition to helping you meet your water needs, will help you to be satisfied during the day and therefore better regulate your appetite and displace the consumption of other types of non-recommended beverages. It is advisable to get into the habit of drinking 1-2 glasses of water with main meals, in addition to having a bottle nearby.

9. THE SPICES IN YOUR HEALTHY MENU TO LOSE WEIGHT

When you want to lose weight it is very important that the healthy dishes that you prepare appeal to you enough not to fall back into those sauces or unhealthy foods that you now want to put aside. For this the spices will be your best companions. They add flavor without the need to season the dish a lot. They will help you to enjoy the process more, to strengthen your nutritional plan and as a consequence, to strengthen the progression in your goal.

As you can see, you don’t have to drink artichokes, pineapple, cucumber or green smoothies every day. There is none of that. You should never base your diet on one or a few foods. So be wary of miracle diets and base your weight loss on a controlled and sustained energy deficit over time, while still eating satisfying, nutritious and rich dishes. Remember that all the foods you eat provide calories, but there are some that are not healthy and in this article we have talked about 9 key, satisfying and nutritious foods that cannot be missing from your pantry.

If with these tips, you do not achieve your goal, we advise you to go to a specialized professional, such as the dietitians-nutritionists of Alimmenta, to help you achieve it.