These 9 foods will help you lose weight

If you eat as much food as possible in the form of vegetables, you live healthy and hardly increase. This is a maxim that people get in the cradle early. In practice, this project cannot be implemented too easily: temptations such as over there and negligence of other kinds ensure that Overweight is a common disease. In addition to increased Diabetes risk go hand in accordance with too many kilograms of further side effects that affect health: high blood pressure, cumbersome, depression, breathing, nausea, for example Consequences of unhealthy nutrition.

That is why and also because of the ideals of beauty is Lose weight A common goal. In addition to physical activity, an effective means is a healthy eating. Which foods are suitable for losing weight? We explain with which delicacies, according to experts, tumble the pounds.

Why lose weight with whole grains is more effective

It is no secret that whole grains are good for health. But what exactly means that these foods are easier to lose weight than with products White flour? The answer is in the duration of the feeling of satiety: whole grains have plenty of fiber, which subsequently makes the feeling of fullness more sustainable: white flour therefore consists of isolated carbohydrates, which the human organism can quickly absorb and digest. A short time later, the body reports again with a feeling of hunger to get further food.

Due to the complex carbohydrates, the Gastrointestinal tract For example, after eating whole grain bread, much more time for digestion – which is accordingly positive about the feeling of satiety. Incidentally, so -called beta -glucane (special fiber) can be found in whole grain foods – this includes grain types barley and oats. Sometimes a Study of Canadian and Australian researchers proves this effect.

The nutritionist Gabriela Freitage broker explains in a conversation with the German press agency (dpa): « Individual types of grain such as wheat, spelled, rye or einkorn differ in their ingredients. But the most important thing for health is not the grain variety, but the whole grain proportion in the bread. » And according to her, it has to be at least 90 percent whole grain flour.

Poultry meat: little fat, lots of nutrients and easily digestible

Many people cannot or do not want without Meat life. When choosing a food for losing weight, chicken and turkey meat are a sensible decision. Because poultry meat has little fat, but a lot of protein and the pace of metabolism is boosted when eating. It is easy to digest and, according to nutritionists, the feeling of satiety lasts longer than, for example, with pork. Come to the immune system According to the consumer center Ingredients such as zinc, iron, potassium and several B vitamins. The Central Association of the German Poultry Economy (ZDG) emphasizes the property as a low -calorie energy supplier.

However, the German Nutrition Society (DGE) explains that with regard to health, attention should be paid to the right level: According to this, adults should consume a maximum of 300 to 600 grams of meat and sausage per week.

If you eat legumes, stay full and live healthy for longer

A strong source of energy and excellently suitable food for losing weight are Legumes. Beans, peas, lentils, sugar pods or soybeans are belonging to the vegetable protein sources and are viewed by numerous experts as a real « superfood ». The DGE lifts the diverse food genus, for which too Peanuts count – the high nutrient content. This is an attractive meat variant due to the protein content (see above). As with whole grain, the feeling of satiety after consumption is particularly pronounced, which takes much longer until a person is then haunted by a « hunger attack ». In addition to the valuable ingredients (including B vitamins, iron, magnesium and zinc) Secondary plant substances available that are useful for health.

As a lean maker: Losing weight easier

Asparagus consists of 92 percent of water And contains just 27 kilocalories per 100 grams, which makes the vegetables a particularly suitable food for losing weight. This is not only a low -calorie food, but also a « vitamin bomb », enthuses the Federal Center for Nutrition (BZFE). The « white gold » is also relatively long in the stomach And it takes a long time. Asparagus not only helps with losing weight: When eating 500 grams of asparagus, about 80 percent of the daily need for vitamin C and E are covered. For example, who as a main course asparagus with hollandaise sauce and Sweet potatoes chooses, receives a good supply of important minerals, including potassium, calcium, iron, magnesium, copper and phosphorus. With the Hollandaise sauce, however, attention should be paid to the fat content.

Losing food food: potatoes better than rice

potatoes are one of the typical German foods that are often on the table in this country and in different forms of preparation. It is naturally a valuable tuber, as the BZFE explains: it contains almost no fat, but is with lots of fiber, strength, protein, vitamins, Minerals and also secondary plant substances. What makes pellar potatoes suitable for losing weight and, for example, fries, fried potatoes or chips less, is the type of preparation: these contain large amounts of fat and unhealthy, saturated fatty acids. Anyone who thinks that rice is in principle leaner than potatoes is wrong: 100 grams of rice grains contain significantly more calories than potatoes (130 to 70 kcal).

Water: optimal thirst quencher with zero calories

Also play drinks When losing weight an important role: When it comes to pure weight loss, there is no way around water, which is the basis for every drink anyway. Water comes directly from the line tap, so you don’t even have to go shopping. It is free of calories and delivers minerals such as sodium, magnesium or calcium. According to the German Nutrition Society, around 1.5 liters – preferably water – are sufficient to get through the day healthy. With increasing movement and a lot of sport, the need increases, according to the recommendation. Several studies raise the Positive effect of water for losing weight out. Another valuable, health benefit of water is that it protects the teeth compared to sweetened drinks.

Remove with tomatoes: energy source and anti -inflammatory

According to the Federal Ministry of Health, a healthy menu contains a lot of fruit, vegetables and whole grain products, but only a little salt and sugar. Most vegetables are suitable for conscious diet, one of the best food food is losing weight tomato: This is due on the one hand due to the low calorie value and on the other hand plenty of nutrients (for example potassium and vitamin c), which makes tomatoes a vitamin bomb. Tomatoes have an enormously high water content of more than 90 percent. In addition, tomatoes contain hardly any noteworthy calories (100 grams have about 18 calories) and are therefore an ideal food for losing weight alone. How FitFORFUN.de explains, contains the nightshade plant that Antioxidants lycopinewhich has anti -inflammatory effects in the human body.

Watermelon: juicy, low in calories and filling

The tropical fruit tastes delicious and is a heavyweight – also when it comes to health: the watermelon is 95 percent of water, which alone makes it a « super food » when it comes to weight loss. In addition Numerous nutrients in it, such as A, B and C vitamins. With around 200 to 300 grams of watermelon, up to 21 percent of the daily requirement can also be covered. Due to the low calorie and sugar content, watermelons are ideal on the way to weight loss. About 30 kcal come to 100 grams of the juicy fruit, and a metabolic amino acid (Citrullin) accelerates blood circulation and the absorption of nutrients. Like tomatoes, the watermelon is also anti -inflammatory because it removes toxins from the liver and stimulates digestion.

Raspberries: delicious, little calories and plenty of fiber

Fruits often have Fructose And quite a few a considerable number of calories. To the healthier types of fruitthat can also contribute to losing weight belong. 100 grams of the red berries have only 53 kcal. For comparison: grapes hit 70 calories, while bananas even beat around 90 calories. Raspberries is a healthy sweet that can preferably be enjoyed in muesli, yoghurts or pure as a dessert – for example as a candy replacement. In addition, are plentiful Fiber available for good digestion and a quick feeling of satiety.

Losing weight by choosing the right food is already a big challenge. A lot of movement is also required for good luck. This also reduces the risk of diabetes.