Four foods you should eat while losing weight
What you should eat to lose weight (photo: Freepik)
Losing weight is not only about giving up food but also about making the right food choices. Here are the foods that should be in the diet of everyone who wants to lose those extra pounds without harming their health, according to Ukrainian nutritionist and trainer Yuriy Popko.
What you should eat while losing weight
Protein products
According to the expert, this category includes fish, meat, and poultry. It is important to choose these foods with a low percentage of fat.
They are low in calories, high in protein, and have a great effect on satiety. Protein intake is also very important when losing weight so that you don't lose muscle.
Potatoes
Ideally, they should be boiled or baked in their skins and cooled. Potatoes are also great for filling the body and helping you avoid overeating.
Fruits and vegetables
Any vegetables, herbs, leafy salads, and fruits should also be included in the diet when losing weight.
“A large volume means satiety. They are low in calories and contain fiber, which is good for the gastrointestinal tract,” the nutritionist added.
Delicacies
Popko also advises not to forget about sweets. They should make up 20% of your diet so that “you feel good and don't have breakdowns.”
What foods to avoid
To lose weight effectively, you should avoid (or minimize) the following foods:
- white bread and other refined carbohydrates such as white rice, pasta made from white flour, and pastries. They quickly raise blood sugar levels and contribute to weight gain
- fast food and deep-fried foods - French fries, nuggets, pizza, burgers. They usually contain a lot of calories, fat, and salt
- processed meats and sausages - sausages, salami, bacon. They often contain unhealthy fats, salt and preservatives
- sugary drinks and juices from packages - soda, energy drinks, packaged juices. A lot of sugar, few nutrients
- alcohol - contains a lot of calories and can slow down metabolism. They also reduce appetite control
- dairy products with a high fat content - for example, fatty sour cream, cream, some cheeses. You can choose low-fat alternatives.
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