Good Lifestyle

"When it comes toweightlossIt's not a secret: the calories are king! It's because the only way to lose weight isEat less than what you burn (systematically) so your body can be in a "caloric deficit" and a weight, "saysLauren Hubert, MS, RD, registered and founder dietitian ofThe nutritionist of sorority. "For a real body processing and persistent balance results, you must focus on the consumption of eatingHealthy and nourishing foods in good portions. "

And choose good foods can help you achieve your weight loss goals.

"It's because healthy and nourishing foods affect our body, health and metabolism differently from calories and nutrients (or lack of nutrients) in less healthy" fun "," explains Hubert. "As a result, it leads to different results on the scale."

So, completing your diet with healthy and healthy foods will prepare you to success. Here are 12 of the best, according to dietitians. Read it and for more things about how to eat healthy, do not missSimple ways to start losing weight immediately, according to science.

"Dairy foods contain both proteins and greases that can contribute to fullness and satiety. More specifically, there isevidence Whether the lactoseum protein found in dairy could play a key role in the contribution to satiety, "saidAmber Pankonin MS, Rd, LMNT, dietitian and registered owner ofThe bottle. In addition to supporting weight loss by helping you feel full, whey whey protein can also help you help you help tone: "Lactoseum protein is known as" fast protein ". Due to its rapid release of muscle amino acids ". When supporting muscle growth, you help increase the metabolism of your body and calorie burns.

For more, discoverWhat happens to your body when you eat whey protein.

"Strawberries are rich in flavonols andresearch Has shown that a diet rich in flavonoids can contribute to weight maintenance in adulthood. It can also help refine food recommendations for the prevention of obesity, "saidKeri Gans, MS, RDN, CDN, dietary nutritionist registered in New York.

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"Healthy greases like those found in the lawyerpromote satiety, which means they can prevent you from feeling full longer and deleting your appetite, "saysRoxana Ehsani, MS, Rd, CSSD, LDN, Dietetic nutritionist enrolled in Nevada.

"In addition to healthy greases, lawyerscontain food fibers, which also promotes satiety and maintains a longer full person and maintains its stable blood glucose. If you eat a low fiber fiber, it can cause you to become higher faster after eating that food and your blood glucose increases and falls quickly, causing also hunger pain. "

"Many different properties of a variety of teas havebeen studied and shown to have measurable weight loss effects, "saysBrenda Braslow, MS, RDN, a dietician registered withMynetdiary. "There has been a big search on catechins and caffeine in green tea showing a positive effect on metabolism and weight loss. The usual recommendation is to include 2-3 cups of green tea daily to improve loss weight." For more, read:What happens from your body when you drink green tea for weight loss.

"Legumes such as beans, lentils, chickpeas and dry peas are known as healthy food due to their fiber content and have beenwell-searchedOn their benefits of weight management, "Hubert says". In addition to helping you stay full as a source of healthy carbohydrates that contains protein and fiber, it has been shown that legumes can have a modest weight loss effect, even when diets are not intended to be calorically. Restricted, making it a healthy meal to include your weight loss path to improve your results. »

"It's important to remember that, so that weight loss will occur, you need to reduce the overall caloric intake that can make it difficult to consume all essential nutrients," says Pankonin. "Eggs contain not only a variety of vitamins and minerals, but eggs also contain high quality proteinswhich can contribute to fullness. A big egg contains about 70 calories and 13 vitamins and essential minerals. "

"As a traditional component of a Mediterranean diet,research has shown that pasta consumption is associated with a lower body mass index, at the circumference of the size of a hip-size ratio with a lower prevalence of overweight and obesity, "says Gans.

"The nuts contain anti-inflammatory and healthy fats, dietary fibers and antioxidants. The nuts contain the highest amount between other Omega-3 nuts, which promote heart health and decrease inflammation in the body "Explains Ehsani. "Ato study Delivered on the worsening systems even that the nuclei activate the brain region involved in the control of the appetite, which helped to study the participants to resist the food by tempting the food. However, more research must be done in this area. Nuts are versatile, can be eaten flooded, added to salads, crushed in nut butter, even used in the pesto. "

"Increased water intakeis correlated With body weight loss due to two proposed mechanisms - decreased calorie consumption and a reinforced body fat loss with an increase in metabolism, "says Braslow.

"While peanuts are technically legume, peanuts are often spoken together because of their nutritional profiles and their fat content," says Hubert. "While nuts and peanuts can be higher in calories and labeled as bad foods on some diet programs, they are actually very nourishing andassociated With a reduced risk of weight gain and obesity due to their high content in fiber and protein ... As long as you wear them! "

"The open pistachio shells of cracking can slow you down during the snack. Empty shellscan be a visual tail It helps the snackers to eat with force, "says Gans.

"Although yogurt can sometimes have a bad reputation because of the transformation with added sugars to make it more tasty, do not be fooled! Yogurt is an extremely healthy food for your intestinal health, as well as your objectives of loss of Weight, "says Hubert." Systematically eating yogurt wasassociated With a lower BMI (body mass index), a lower weight, a smaller size and lower body fat. This is due to its high protein content (especially inGreek yogurt This can pack 15 grams per serving) alongside yogurt probiotics provide help to keep our guts healthy. "

And for more, check these10 weight loss snacks that actually meet, recommended by dietitians.