Without a word about lettuce: foods that you can eat without getting fat - voila! health

2022-08-15T04:10:37.793Z

Dieting sucks, especially if you think about calories all day. But there are some foods that you can eat almost freely even if you are watching your weight

No word on lettuce: foods you can eat without getting fat

Dieting sucks, especially if you think about calories all day.

But you might be surprised, there are some foods that you can eat a lot of, even if you keep your weight

Voila system!

health

08/15/2022

Monday, August 15, 2022, 06:38 Updated: 06:58

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Mosh meal for diet.

Egg in a nest with zucchini and avocado (photo: Alon Masika)

Every person who wanted, tried, hoped, really suffered and cracked a diet knows that in order to lose weight, apart from physical activity of course, the caloric balance needs to be negative.

Many still believe that this means that you should eat lettuce and carrots all day, but this is absolutely not true.

Certain foods, even if eaten in relatively large quantities, contain fewer calories than other foods because of their energy density and lower weight.

Others simply make us feel full longer - which makes us eat less during the day and even eat healthier (see this new study on avocados for example).

A diet rich in protein may also help to lose weight, since a high protein intake, which is required for those who engage in regular physical activity, also helps with a feeling of satiety and at the same time helps people increase muscle mass.

Here are some foods that you can enjoy eating even if you are on a diet:

fish

slim and healthy.

Fish in the oven (photo: Alon Mesika)

Fish are rich in protein and omega-3 fatty acids and low in fat, making most of them a healthy choice.

In addition, fish is considered a very healthy source of protein.

Unlike beef or chicken, they are relatively low in saturated fat and cholesterol and rich in protein.

As mentioned, the fish contain omega-3 at different levels, depending on their diet, the source of their growth (fresh or salt water) and their fishing method.

Another nutritional advantage for fish is that they contain the mineral iodine, which is essential for the proper functioning of the thyroid gland.

The health organizations around the world recommend consuming two servings of fish per week (about 340 grams), as part of a balanced diet, but nothing will happen if you eat a little more.

Enough with this lie: there is no such thing as a negative caloric value

To the full article

Apples and oranges

Delicious and healthy.

Oranges and apples (Photo: ShutterStock)

There is no difference in the content of nutrients and vitamins of apples compared to other fruits such as oranges for example, so we will mention these two wonderful and nutritious fruits.

Apples are considered to have a high satiety index, meaning they keep you fuller for longer.

Apples include a type of fiber known as pectin, which is beneficial for digestion in addition to the other nutrients they provide.

By the way, there is a small difference between a green and a red apple - a medium-sized Gala apple may contain about 23 grams of sugar, while a green apple will contain only 17 grams of sugar.

This is a difference equivalent to more than a teaspoon of sugar.

Oranges are the world's most common source of vitamin C. A medium-sized orange has only 80 calories, which is a low calorie count.

In addition, because it is juicy and delicious, you can use it as a base for smoothies or eat it as a snack.

Citrus fruits may also help maintain healthy cholesterol and blood glucose levels.

eggs

A good dose of satisfying protein.

Eggs (Photo: ShutterStock)

Eating eggs is a great way to get a good dose of protein into your diet, but the recommendation is not to eat more than one egg a day.

The American Heart Association now recognizes eggs as one of the healthiest foods you can eat, contrary to popular belief and despite the fact that they had a dubious reputation in the past.

All nine essential amino acids are found in eggs, making them a complete protein supply.

The high protein content of eggs (6 grams in one egg) and the low caloric value (72 calories) make them a great addition to any breakfast casserole recipe that will keep you full for the rest of the day.

Cottage cheese'

A dairy product that is good for your health.

Cottage cheese (Photo: Omar Miron)

Despite the fact that cheese is a dairy product, it does not contribute to weight gain.

Cottage cheese contains a variety of vitamins and minerals, such as vitamin B, phosphorus, calcium and selenium, and it can be used as an excellent addition to eggs on top as well as on its own, as it also contributes to a long-lasting feeling of satiety.

Legumes

Satisfying and full of fiber.

Rice and beans (Photo: Walla! system, Ayala Jenny)

They may be considered a warmer and more comforting winter food, but legumes can be included as a complete meal or even as an addition to a summer salad.

And the advantage?

They are full of nutritional values, satisfying and can replace animal protein.

Legumes are a good source of soluble fiber, known for a number of good health effects: they help reduce bad cholesterol, slow down the rate of digestion, thus providing a prolonged feeling of satiety and preventing sharp increases and decreases in sugar levels.

In a study conducted by researchers from Denmark and published in the scientific journal Food & Nutrition in 2016, they found that a legume-based vegetarian meal left men fuller and caused them to consume fewer calories at their next meal, than a meat meal.

algae

are satisfying and make us eat healthier.

Algae (Photo: ShutterStock)

Algae are full of fiber that helps maintain a high blood sugar level, which creates the feeling of satiety.

The slowing down of the digestion process also keeps us full and reduces the desire to snack on unhealthy snacks between meals.

After all this, after a slow and thorough digestion process ends - the body naturally develops a healthier appetite for a satisfying meal.

So it turns out that algae help us in everything related to appetite, 360 degrees: they help to properly absorb the nutrients of the previous meal, keep us from unhealthy cravings for snacks, and prepare us for the next meal.

Squash

Low in calories and loaded with fiber and minerals (Photo: ShutterStock)

Zucchini is becoming more and more popular among people who maintain their weight because of the low amount of calories (only about 15 calories per 100 grams), and the fact that it can be added to almost any dish.

Zucchini contains a large amount of minerals and vitamins as well as soluble dietary fiber.

These fibers help the feeling of satiety at meals, are important for the normal activity of the digestive system.

Blueberries and strawberries

bright red and purple.

Berries (Photo: Reot Sahar, Reot Sahar)

Strawberries and berries are rich in flavonoids - natural compounds found in plant foods, which also protect the foods that contain them.

A study published in 2016 in the BMJ found that these flavonoids are the most effective component for weight loss.

The researchers examined data from 124,000 Americans aged 27-65 and found a close relationship between a diet rich in flavonoids and less weight gain.

According to the study, the flavonoids with the most significant effect on weight loss are the anthocyanins, which are found in foods that are bright red in color.

health
Nutrition and diet