What Dietitians Recommend Eating to Lose Weight Quickly (and Safely)

A balanced diet is the main component of a healthy lifestyle. Is it even possible to enjoy food and still stay slim or do you have to stay hungry all the time? Apparently, there is absolutely no need to suffer. And while the main principals are still the same — watch what you eat, drink plenty of water, and eat 5-6 times a day. And there are some tricks that can help you lose those stubborn extra pounds and keep it that way.

We at Bright Side selected a few examples of superfoods that can help you to achieve your desired weight. And the bonus at the end of the article will help get you into perfect shape.

1. Cranberries

These berries are unbeatable as a source of vitamins and minerals. But the most important is the ursolic acid, which is great for muscle growth and burning fat. Ursolic acid improves muscle growth and also promotes the acceleration of metabolism.

In addition, cranberries are a natural antibiotic that the body stores for a long time. Thanks to their high acid content, they serve as a natural preservative for dishes. In order to increase your metabolism, they can be eaten both fresh and dried without additives. One handful a day is enough.

2. Chia seeds

Chia seeds are very high in Omega-3 and Omega-6 fatty acids, as well as protein, fiber, and super-long chain carbohydrates. When chia seeds come into contact with liquid they expand in size by 12 times and are turn into jelly. One gram of chia seeds can absorb 25 ml of liquid which means that just one pinch of chia seeds can satisfy hunger for a long time.

In addition, the jelly from chia seeds forms a barrier of mucus on the walls of the stomach. As a result, the absorption of carbohydrates is significantly slowed down.

3. Avocado

Avocado is the most nutritious and hearty fruit in the world. They are very high in L-carnitine, a natural amino acid in the B vitamin family. They also have strong antioxidant properties which are beneficial for increasing metabolism. Avocados are very rich in monounsaturated and oleic fatty acids which are known for reducing abdominal fat.

4. Wheatgerm

Unlike refined types of wheat, wheatgerm contains a range of essential nutrients and a large dose of fiber. Adding wheatgerm to your breakfast smoothies and cereals will help to bump up your overall fiber consumption, which will help you to stay full longer.

5. Lentils

Another example of a good source of low GI carbs are lentils. They get digested very slowly which keeps you full for a long time and helps with cravings. They are also a rich source of plant-based protein and perfect for vegetarians and vegans.

6. Broccoli

Broccoli is great for weight loss because it’s exceptionally low in calories and high in fiber. Fiber absorbs water and expands which makes you feel full for longer and slows down digestion.

7. Oily fish

Whether you prefer — salmon, tuna, or sardines, oily fish is extremely high in Omega-3 and that has a direct link to developing healthier cells which are able to process our sugars and fats more efficiently.

8. Eggs

Eggs are a well-known superfood. High in protein and more than 20 essential vitamins, minerals, and antioxidants, eggs are great for keeping the cells of the body healthy. Studies show that having eggs for breakfast keeps insulin levels under control. Insulin is the hormone that controls the fat metabolism in your body.

9. Coffee and tea

Studies show that caffeine in tea and coffee can boost your metabolism and thus help in the weight loss process. Of course, no need to get out of control though.

Bonus: Do anaerobic exercises

We have all heard many times that you are what you eat. This will never change, but the right exercising may help you achieve your goals sooner.

All exercises can be divided into aerobic and anaerobic. Some trainers believe that losing weight is more successful with exercises that use free weights or a combination of free weights and cardio training. You burn lots of calories, prevent your metabolism from slowing down, and increase your muscle weight and density with this type of training.

If you are new to the gym, it’s highly recommended to have a few sessions with a trainer.

Do you think we missed something? Tell us about your experience in the comments below.

Preview photo credit Depositphotos.com, Depositphotos.com
Illustrated by Alena Tsarkova for Bright Side
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