There are 28 foods that are useful for maintaining bone density, preventing chronic diseases, improving the cardiovascular system, increasing the immune system, stimulating metabolism and, according to the latest research, losing weight and maintaining body weight by only increasing quantities. We can lose weight by eating these foods while reducing industrial ones.

Let’s see what they are and why we need to have them in our diet. For each category the quantity is also indicated: to satiety or with recommended doses for weight loss.

The 28 foods to lose weight by eating

1. Black beans, Red beans, White beans, Lentils, Chickpeas. They are legumes that have fibers that are useful for intestinal regularity and with anti-inflammatory properties. Furthermore, their low glycemic index makes them ideal as a single dish that satisfies for a long time together with a handful of whole grains and a drizzle of raw extra virgin olive oil.
   If you want to lose weight with legumes: eat a portion of 150 grams (boiled weight) with raw vegetables and a teaspoon of olive oil for lunch, 3 times a week, as a single dish.
2. Pink grapefruit, oranges, red fruits, strawberries, cantaloupe melon.
   To eat as a snack, to satiety, or instead of rusks or biscuits for breakfast if you want to lose weight, combining them with 125 grams of natural low-fat yogurt with stevia or a glass of sugar-free soy or almond milk for a smoothie.
3. Avocado.
   Avocado is an excellent source of monounsaturated fats, the same as in olive oil. To lose weight: eat 50 grams instead of a tablespoon of olive oil preferably at dinner.
4. Cruciferous.
   Broccoli, cauliflower, cabbage, rocket and radicchio, in addition to their antioxidant and preventive power of neoplasms, satiate for a long time and fight overweight, lowering cholesterol. To lose weight: eat them to your fill.
5. Buckwheat, barley, quinoa, red brown rice, amaranth.
   They have low glycemic index, more proteins than other cereals and viscous fibers that increase regularity, reduce intestinal swelling (especially red rice and quinoa), satiate for a long time.
   To lose weight: eat them twice a week for lunch instead of pasta or rice, in the portion of 50 grams, combining vegetables and a teaspoon of oil.
6. Potatoes and plantains.
   They are to be substituted for the portion of bread: potatoes are above all the food that, when boiled and dressed in salads, represents the dish with the highest satiety index, even greater than proteins. Plantains contain resistant starch, capable of increasing good bacteria. 100 grams of boiled and chopped plantains like couscous or 180 grams of boiled potatoes and in salads replace 60 grams of bread for dinner. Eat them instead of bread 3 times a week for dinner.
7. Almonds
   They are filling and have fibers that fight visceral fat, have less omega 6 and more monounsaturated fat. Ten a day at mid-morning to stave off hunger.
8. Chicken, turkey breast, egg whites, shellfish or molluscs, skimmed quark, skimmed Greek yogurt, plain or creamy tofu.
   Protein to be preferred in the diet if using proteins for weight loss. They satiate for a long time and we can eat up to 200 grams for dinner. Combining them with vegetables and a little oil or avocado, we have a 250-350 calorie evening meal to which we can add potatoes or plantains or fruit such as pineapple.
   When we are satisfied we can eat : egg whites, turkey breast, creamy natural tofu.
9. Black chocolate: it is a powerful antioxidant, promotes good mood, reduces hunger attacks. Up to 10 grams after dinner, as long as it is very dark. If you want to lose weight: eat it as a snack with 100 grams of fruit of your choice.