What to eat to lose weight? Here is a dish that allows you to progressively reduce fats from our diet, therefore reduce calories and remain more satisfied with food, digest better and eat less, getting more satiated.
This is explained by a study published in the journal Neuropsychopharmacology : it would be enough to start the main meals with a small liquid meal, that is a soup or broth, based on umami , or a taste that is generally given by a particular amino acid, glutamate. Or alternatively a food that contains it naturally. We can find it in soy sauce, parmesan or very aged cheeses, meat, fish and dairy products.

Here are examples of foods with the umami flavor according to the researchers.

WHAT TO EAT TO LOSE WEIGHT BEFORE LUNCH AND DINNER

• Miso soup : we can buy it freeze-dried and prepare it quickly if necessary.
• A cup of meat broth (especially chicken) or homemade fish, or vegetable broth seasoned with gomasio or a few drops of soy sauce.
• A small salad of your choice with apple cider vinegar and parmesan flakes.
• Carrot salad with a teaspoon of olive or coconut oil and apple cider vinegar.
• A handful of Beef Jerky (dried and spiced beef)
• 20 grams of Grana Padano with a handful of raw datterini tomatoes.
• A 20-gram piece of Parmesan cheese with a hint of honey or apple compote.
• Stir-fried mushrooms with a teaspoon of butter and herbs.
• A small boiled potato with a little salt and pepper.
• A bowl of edamame.

• WHAT TO EAT TO LOSE WEIGHT BEFORE BREAKFAST

• A glass of skim milk with a teaspoon of rice malt or honey.
• A smoothie made from half a ripe banana, a carrot and half a glass of soy milk.
• A cup of green tea with a little soy milk and stevia.
• Homemade jelly with orange juice (100ml) and 2 gelatin sheets.
• Two tablespoons of cottage cheese with a tablespoon of honey and a pinch of pink salt.