They don’t get fat! Foods You Can Eat As Much As You Want

By Yraa #absorb, #acid, #acids, #activity, #add, #added, #additional, #advantage, #advised, #affect, #affected, #affects, #afraid, #almost, #always, #ancient, #animal, #another, #antioxidant, #any, #appearance, #apple, #apples, #athletes, #average, #avoid, #bacteria, #bad, #baked, #balance, #based, #basis, #bean, #beans, #beautiful, #become, #beef, #been, #beets, #begin, #beneficial, #benefit, #benefits, #berries, #blood, #blueberries, #Body, #bones, #books, #bread, #bring, #broccoli, #build, #c, #cabbage, #calcium, #calculated, #calorie, #calories, #carb, #cardiovascular, #cardiovascular disease, #careful, #carrots, #cauliflower, #cause, #causes, #century, #certain, #chicken, #choose, #clean, #cod, #coffee, #comes, #compared, #complete, #components, #composition, #consider, #considered, #constant, #constantly, #consumed, #contain, #contained, #contains, #content, #contraindications, #cooked, #cope, #cottage, #cucumber, #cucumbers, #cup, #d, #decrease, #demand, #development, #diabetes, #did, #diet, #dietary, #different, #difficult, #digestion, #disease, #diseases, #dishes, #don’t, #down, #drink, #due, #e, #each, #easily, #eat, #eaten, #eating, #eats, #effect, #egg, #eggs, #endurance, #energy, #enough, #enter, #even, #example, #excellent, #excess, #expert, #experts, #extra, #factors, #fat, #fats, #fatty, #fear, #feel, #feeling, #felt, #few, #fewer, #fiber, #find, #fish, #flowers, #folic, #food, #foods, #found, #french, #fresh, #fruit, #full, #fully, #functioning, #g, #gain, #gaining, #ghrelin, #give, #given, #go, #Good, #grams, #great, #greens, #half, #health, #Healthy, #heart, #hearty, #help, #helped, #Helps, #herbs, #high, #higher, #history, #however, #human, #hunger, #hungry, #immunity, #improve, #include, #included, #indispensable, #iron, #item, #journal, #kcal, #kg, #kiwi, #know, #known, #leads, #leafy, #leaning, #learned, #least, #leaves, #legumes, #lentils, #less, #lettuce, #level, #lifestyle, #limit, #limited, #liquid, #little, #live, #long, #longer, #look, #lose, #losing, #loss, #lot, #low, #lowered, #lunch, #made, #magnesium, #maintain, #meal, #meals, #member, #menu, #milk, #minerals, #minimum, #much, #must, #natural, #needs, #nervous, #neutral, #nine, #normal, #note, #notice, #numbers, #nutrition, #nutritionist, #nutritionists, #oatmeal, #obesity, #omega, #omega-3, #overeating, #overweight, #pasta, #peas, #people, #per, #perfectly, #phosphorus, #physical, #physical activity, #place, #planned, #plays, #popular, #popularity, #population, #portion, #potassium, #potato, #potatoes, #poultry, #pounds, #preference, #prevent, #product, #Products, #protein, #proteins, #provide, #published, #quail, #quantities, #quickly, #raising, #ranking, #read, #reasons, #receive, #receiving, #recommended, #record, #Reduce, #replace, #replaced, #responsible, #return, #rich, #role, #root, #salads, #salt, #satiety, #satisfy, #satisfying, #saturates, #sauces, #scale, #scales, #scientific, #scientists, #season, #second, #see, #serious, #serving, #shelf, #show, #signal, #simply, #sit, #Skin, #slender, #slim, #slows, #small, #smoothies, #snack, #snacking, #snacks, #social, #sodium, #Soft, #soups, #source, #sources, #specialist, #spectacular, #spends, #spinach, #start, #store, #storehouse, #strawberries, #strength, #strengthens, #strict, #strong, #studies, #study, #substances, #suffer, #sugar, #sulfur, #surge, #swallow, #sweet, #system, #systems, #t, #table, #take, #tasks, #taste, #tea, #teeth, #thereby, #therefore, #those, #times, #today, #tomatoes, #too, #traditionally, #training, #turkey, #turn, #turning, #type, #Types, #unhealthy, #unique, #used, #useful, #valuable, #varieties, #variety, #various, #vegetable, #very, #vessels, #vitamin, #vitamins, #want, #was, #watch, #Water, #way, #weight, #whether, #while, #White, #whites, #who, #why, #will, #Women, #works, #worth, #year, #yogurt, #zucchini

Many peo­ple do not dare to lose weight because they are afraid that they will be haunt­ed by a con­stant feel­ing of hunger. But there are tasty and low-calo­rie foods that will help you avoid it.

If you build your menu on their basis, then the num­bers on the scales will begin to decrease and there will be enough ener­gy to com­plete the planned tasks. The bonus is that you can eat them as much as you want.

1. Oatmeal

For those who want to lose weight, like the British, it is bet­ter to start break­fast with oat­meal. This is a very tasty and healthy prod­uct that is replete with pro­tein and fiber, but at the same time low in calo­ries. After eat­ing one serv­ing, a per­son will feel full for a long time, and will also receive great health ben­e­fits.

One small study found that oat­meal made you feel fuller for longer and low­ered your next meal’s hunger so you don’t overeat calo­ries.

2. Cucumber

2. Cucumber

It is one of the most ben­e­fi­cial healthy foods. It con­tains a lot of liq­uid, which the human body con­stant­ly needs. Due to its high con­tent, cucum­bers have a min­i­mum calo­rie con­tent. At the same time, they per­fect­ly sat­is­fy the appetite and can pro­vide a feel­ing of sati­ety for 1.5–2 hours.

3. Baked potatoes

Due to asso­ci­a­tions with french fries or chips, many peo­ple con­sid­er pota­toes to be unhealthy, but they are not. Pota­toes cooked in their skins or baked on char­coal are a healthy diet lunch. So, one baked root crop con­tains 161 kcal, as well as 4 g of pro­tein and valu­able fiber.

In a study exam­in­ing the sati­ety of pop­u­lar foods, sci­en­tists assigned a score of 323 to the pota­to, thanks to which it became one of the lead­ers in the rank­ing. For com­par­i­son, on a sati­ety scale, pota­toes are 7 times more sat­is­fy­ing than crois­sants.

Did you know?

Experts have cal­cu­lat­ed that the aver­age per­son eats 33 kg of pota­toes a year. At the same time, each nation has its own mean­ings. And the lead­ers are the inhab­i­tants of Aus­tralia — they eat about 66 kg of pota­toes a year.

4. Greek yogurt

Greek yogurt is a nat­ur­al food prod­uct with­out any top­ping, but it does con­tain live bac­te­ria. To find one, it is not nec­es­sary to go to Greece. Ana­logues can eas­i­ly be found on the shelf in the near­est store.

This prod­uct is an excel­lent source of pro­tein with a min­i­mum calo­rie con­tent. If los­ing weight choos­es a fat-free prod­uct, then in a 250-gram serv­ing there will be 25 g of pro­tein and only 150 kcal. In one study of women, high-pro­tein Greek yogurt helped to lose weight by sat­is­fy­ing hunger bet­ter than oth­er low-pro­tein foods.

5. Spinach

5. Spinach

This soft-tast­ing herb is a valu­able source of vit­a­mins A, B4, E and K, which, thanks to their antiox­i­dant activ­i­ty, can pre­vent the devel­op­ment of many dis­eases. It also con­tains a lot of cal­ci­um, potas­si­um, mag­ne­sium, iron and phos­pho­rus, which is why it is con­sid­ered very ben­e­fi­cial for heart health.

One cooked serv­ing of spinach has only 41 calo­ries and over 4 grams of fiber. Spinach can be added to eggs, pas­ta, soups, sauces, and smooth­ies.

On a note!

Many peo­ple know that spinach is rich in iron. But in order for the body to ful­ly absorb it, leafy greens must be con­sumed with sources of vit­a­min C, such as veg­eta­bles and fruits.

6. Berries

They will not replace the main meal, but they can indeed be eat­en in large quan­ti­ties with­out gain­ing weight. Of course, if there are no con­traindi­ca­tions for health rea­sons.

There­fore, in the sea­son it is worth lean­ing on straw­ber­ries, blue­ber­ries, rasp­ber­ries, black­ber­ries, goose­ber­ries and oth­er fruits. Berries are con­sid­ered a store­house of pectin, a type of dietary fiber that slows down the emp­ty­ing of the stom­ach and there­by enhances the feel­ing of sati­ety. And the calo­rie con­tent of berries is low. For exam­ple, in 100 g of straw­ber­ries there are only 41 kcal.

7. Chicken eggs

Today there is a lot of debate about whether eggs can be eat­en in large quan­ti­ties, giv­en their cho­les­terol con­tent. But sci­en­tists claim that dietary cho­les­terol has lit­tle effect on rais­ing the lev­el of “bad” cho­les­terol in the body. How­ev­er, you should not eat more than 3–4 serv­ings of eggs per day.

One large egg con­tains about 72 kcal and 6 g of pro­tein, as well as many vit­a­mins and min­er­als. At the same time, sci­en­tif­ic works show that a high-pro­tein break­fast can reduce the num­ber of snacks dur­ing the day and reduce the lev­el of the hunger hor­mone — ghre­lin.

On a note!

Chick­en eggs can be replaced with quail eggs. Sci­en­tists have cal­cu­lat­ed that quail eggs con­tain almost 2.5 times more B vit­a­mins (B1 and B2) and a high­er pro­tein con­tent than chick­en eggs.

8. Apples

8. Apples

“Par­adise” fruits are very fond of ath­letes and adher­ents of a healthy lifestyle. And there are many rea­sons for this. They are juicy, crunchy, sat­is­fy hunger and give ener­gy. Ath­letes are advised to eat one apple before train­ing to increase per­for­mance and endurance.

Apples are among the foods that you can eat a lot with­out gain­ing weight. They are 85% water, and there­fore have a low calo­rie con­tent — only 45 kcal per fruit.

9. Diet fish

The fats con­tained in fish are very ben­e­fi­cial for the health of the body. These are Omega‑3–6‑9 fat­ty acids, which are nec­es­sary for the nor­mal func­tion­ing of the ner­vous and car­dio­vas­cu­lar sys­tems, skin health and strong immu­ni­ty.

But when it comes to low-calo­rie foods that are good for the fig­ure, you need to choose dietary fish vari­eties. The fat con­tent in it is less, but there are oth­er valu­able sub­stances — phos­pho­rus, cal­ci­um, potas­si­um, mag­ne­sium, sodi­um and sul­fur. Least of all calo­ries in cod and hal­ibut. But in order for the meat to turn out to be not dry­ish, it must be cooked cor­rect­ly.

By the way!

Sci­en­tists who have pub­lished their work in Jour­nal of nutri­tion, found that pro­tein from fish is more sati­at­ing than that from beef or chick­en.

10. Curd

One 2015 study pub­lished in the jour­nal appetite, it was found that cot­tage cheese sat­u­rates the body as well as eggs. Plus, you can eat it often, while receiv­ing addi­tion­al ben­e­fits — vit­a­mins and min­er­als.

One cup of low-fat cot­tage cheese (which is rec­om­mend­ed for weight loss) con­tains 28 g of pro­tein and only 163 kcal. For a change, you can add berries or fresh herbs to the cot­tage cheese.

11. Zucchini

The low calo­rie con­tent of zuc­chi­ni and the long-last­ing feel­ing of sati­ety they pro­vide are leg­endary. These fruits have a neu­tral taste, go well with oth­er veg­eta­bles, as well as meat prod­ucts. A small por­tion of zuc­chi­ni will bring about 50 kcal to the body, so even if you sit on zuc­chi­ni all day, the fig­ure will not suf­fer from this.

Anoth­er advan­tage of zuc­chi­ni is that they improve diges­tion and help main­tain the water-salt bal­ance in the body.

Did you know?

Zuc­chi­ni flow­ers are also edi­ble. In Greek and French nat­ur­al cui­sine, there are dish­es with them in the com­po­si­tion.

12. Cabbage

12. Cabbage

Cab­bage is a food item with a long his­to­ry. It is known for cer­tain that it was in great demand on the table of the ancient Romans, Greeks and Egyp­tians. And in Rus­sia they learned about it only in the 11th cen­tu­ry, but since that time it has always been includ­ed in every­one’s gro­cery bas­ket.

Cab­bage is rich in cal­ci­um, which strength­ens bones and teeth; nico­tinic acid, which is respon­si­ble for turn­ing food into ener­gy, B vit­a­mins that reg­u­late the health of the ner­vous sys­tem; and potas­si­um, nec­es­sary for the health of the heart and blood ves­sels.

These are very low calo­rie greens. Of 100 g of a hearty veg­etable, only 28 kcal and as much as 2 g of fiber will enter the body. But it will pro­vide a feel­ing of sati­ety for a long time.

13. Legumes

Those who are afraid not to cope with the feel­ing of hunger, but fear for their fig­ure, should include beans in their diet more often. A 2014 review of nine stud­ies found that peo­ple felt 31% fuller after eat­ing bean-based meals com­pared to eat­ing high-carb pas­ta and bread.

thank you, thanks, writings
ice cream, cone, dessert
food, cake, dessert
food, pastries, cakes
ai generated, shake, drink

Include peas, lentils, beans and oth­er vari­eties of beans in your menu and be healthy!

Expert com­ment

Tatyana Shirko­va, nutri­tion­ist, mem­ber of the Asso­ci­a­tion of Nutri­tion­ists and Health Coach­es

Tatyana Shirkova, nutritionist, member of the Association of Nutritionists and Health CoachesWe all want to look spec­tac­u­lar, be slim, beau­ti­ful and cause admir­ing glances. But few peo­ple want to go on diets, feel hun­gry, and it’s psy­cho­log­i­cal­ly dif­fi­cult to lim­it your­self all the time.

At the same time, there are foods that you can eat as much as you want. And they will only ben­e­fit the body.

These are fruits and veg­eta­bles. You can eat them in any quan­ti­ty, and you will not gain weight, but on the con­trary, your weight will return to nor­mal. You will see how your body will acquire a slen­der sil­hou­ette, and you will feel a surge of strength.

There­fore, if you eat fruit for break­fast, and a vari­ety of veg­etable sal­ads for lunch and din­ner, you will lose weight and feel great.

Expert com­ment

Vladimir Stanke­vich, bariatric sur­geon, FSCC FMBA of Rus­sia

Vladimir Stankevich, bariatric surgeon, FSCC FMBA of RussiaOver­weight in Rus­sia affects almost half of the pop­u­la­tion. At the same time, obe­si­ty leads to the occur­rence of seri­ous dis­eases, includ­ing car­dio­vas­cu­lar dis­ease and dia­betes. In order not to gain extra pounds and at the same time not feel hun­gry, you need to eat veg­etable and ani­mal pro­teins, as well as fiber, which is found in veg­eta­bles and not too sweet fruits.

For exam­ple, the use of low-fat vari­eties of meat and poul­try is not lim­it­ed — beef, turkey and chick­en, fish, all types of cab­bage, root crops — beets, car­rots, mush­rooms, and also greens. To quench your thirst, it is bet­ter to give pref­er­ence to clean water, drink tea and cof­fee with­out sug­ar and milk.

The appear­ance of excess weight is affect­ed not only by nutri­tion, but also by lifestyle. In addi­tion to the obvi­ous need for phys­i­cal activ­i­ty, you should not read books, watch TV, surf social net­works, and swal­low food too quick­ly while eat­ing. All of these fac­tors become the caus­es of overeat­ing, since eat­ing does not take place con­scious­ly — the brain sim­ply does not notice the sati­ety sig­nal.

Expert com­ment

Lia Gavashe­li, PhD, Healthy Nutri­tion Spe­cial­ist

Lia Gavasheli, PhD, Healthy Nutrition SpecialistVeg­eta­bles can be attrib­uted to prod­ucts that you can eat with­out fear for your weight. This, of course, is cel­ery, which is often used for healthy snacks along with car­rots. 100 grams of cel­ery con­tains only 16 kcal, it is more than 90% water and holds the record for the con­tent of vit­a­min K, which plays a role in metab­o­lism, helps to absorb cal­ci­um and vit­a­min D.

In sec­ond place in pop­u­lar­i­ty are let­tuce and arugu­la. Arugu­la con­tains even few­er calo­ries (only 10 kcal per 100 grams), so it is con­sid­ered an indis­pens­able ingre­di­ent in low-calo­rie sal­ads. Let­tuce leaves are unique — they have almost no calo­ries, but many use­ful com­po­nents: vit­a­mins A and C, folic acid, iron.

Fresh cucum­bers, toma­toes and all types of cab­bage are also use­ful for snack­ing: broc­coli, cau­li­flower, white cab­bage, as the body spends much more calo­ries on digest­ing cab­bage than is con­tained in its dif­fer­ent vari­eties. In addi­tion, cab­bage is very rich in var­i­ous vit­a­mins and min­er­als.

As for fruits, you need to be care­ful with them. If you are watch­ing your weight and are on a strict diet, then low-calo­rie fruits are best con­sumed in the morn­ing. Low-calo­rie fruits tra­di­tion­al­ly include kiwi, grape­fruit, oranges, straw­ber­ries, blue­ber­ries, black­ber­ries, mel­ons and water­mel­ons.

Egg whites, which go well with veg­eta­bles — toma­toes, cucum­bers, cau­li­flower, will not affect the fig­ure. You can also use chips or sea­weed sal­ads as a snack.

By Yraa

Leave a Reply