Los 8 mejores alimentos para adelgazar

The 8 Best Foods for Weight Loss Key Points

There is no single food that promotes weight loss; it’s a combination of many different types of healthy foods.
Foods for healthy weight loss should contain nutrients like fiber, healthy fats, and protein.
*Be careful with portion sizes, added sugars, and foods high in sodium.

While no particular food is a magic bullet for weight loss, there are certain foods that can help you achieve your weight loss goals. Most foods that are part of a weight loss diet have a few things in common: they are high in fiber, which helps you feel fuller for longer, and they have a low energy density, which means you can eat a decent-sized portion without going overboard on calories. They also contain healthy fats and proteins. Include the following weight-loss foods as part of an overall healthy diet, and you may find it easier to achieve your weight loss goals.
5 Sneaky Reasons You Hit a Weight-Loss Plateau, According to Dietitians 1. Avocados Caitlin Bensel Recipe pictured: Avocado and Chicken Salad

Avocados are rich in monounsaturated fatty acids, dietary fiber, potassium, and phytochemicals. A 2021 study published in The Journal of Nutrition suggests that eating one avocado a day may help reduce belly fat. Although avocados are higher in calories than other fruits and vegetables, their combination of fat and fiber can help you lose weight. Add some to your salad, sandwich, omelet, taco—even smoothies—for a burst of creaminess and flavor.

1. 1. Eggs Recipe photo: Muffin-Tin Quiches with Smoked Cheddar Cheese and Potato

 

Eggs are rich in high-quality protein, fats, and essential nutrients, such as vitamin D and choline. It’s the protein and the time of day we typically eat them that make them a great source of energy for weight loss. Eating a protein-rich breakfast promotes weight loss because protein increases satiety while regulating hunger and appetite hormones, helping to stave off hunger until mealtime. A 2020 study published in The International Journal of Environmental Research and Public Health found that eating eggs for breakfast left people more satisfied than those who ate cereal, helping them eat less at their next meal.

1. 1. Beans Photographer: Victor Protasio, Food Stylist: Emily Nabors Hall Recipe Photo: Instant Pot Black Beans

 

All beans are rich in fiber, which is your friend when you’re trying to lose weight, as it helps you feel fuller longer, thus controlling hunger. In a 2022 study published in the Journal of the Academy of Nutrition and Dietetics, researchers linked greater weight loss to those who increased their bean consumption. Bean and legume consumption has also been linked to other health benefits, such as lower blood pressure, lower LDL cholesterol, and a reduced risk of cardiovascular disease. Beans are fairly low in calories and also provide protein. Try them in homemade veggie burgers, soups, and salads.

1. 1. Yogurt Recipe Photo: Cereal Bowl with Raspberry Yogurt

 

Yogurt is packed with protein and probiotics, which are good for gut health and can help you lose weight. Your gut health can affect your weight, and eating more fiber and probiotics helps keep your gut bacteria happy, which can be good for your metabolism. If you want more protein, opt for Greek yogurt. Or look for yogurts enriched with whey protein and prebiotic fibers.
According to a 2020 study published in Nutrition Reviews, including yogurt and fermented dairy products in your diet is associated with better weight management and less obesity. Just be careful of added sugars in flavored yogurts, which only add calories. Instead, use fresh fruit to sweeten plain yogurt.

1. 1. Salmon Recipe photo: Garlic Roasted Salmon and Brussels Sprouts

 

Salmon is a rich source of high-quality protein and provides abundant «good» omega-3 fatty acids. A 2021 review published in Nutrition and Metabolic Insights suggests that fish is one of three protein sources associated with long-term weight loss (the other two were skinless chicken and cheese). Eating salmon can be a delicious and versatile way to get your recommended two weekly servings of heart-healthy fish, according to the FDA.

1. 1. Fruit Recipe photo: Fresh fruit salad

 

Fruit sometimes gets a bad rap because of the sugar it contains. But eating whole fruit (instead of fruit juice) can help you lose weight, especially when you swap fresh fruit for processed foods or other unhealthy snacks. You’ll get a natural sweet treat, plus you’ll reap the benefits of fiber and antioxidants. Fruit consumption has been shown to reduce body fat in women, and higher fruit and vegetable consumption is associated with lower overall daily calorie intake, according to a 2020 review published in Nutrients. Fruit is also hydrating, which can help fill you up on fewer calories.

1. 1. Popcorn Recipe photo: Popcorn with lemon and salmon

 

As long as this crunchy and popular popcorn isn’t coated in movie theater butter, it’s a great snack for weight loss. Popcorn is not only high in fiber, but also provides protein. A 1-ounce serving of popped corn (about 3.5 cups) contains 4 grams of fiber, almost 4 grams of protein, and 110 calories, according to the USDA. This combination makes it a snack with staying power.

1. 1. Almonds Recipe photo: Mango and almond smoothie

 

Almonds are an excellent source of fiber and protein. Eating foods with the dual benefits of fiber and protein can help you feel fuller for longer, making it less tempting to snack less healthily between meals.
A 2021 review in Nutrients suggests that eating almonds is associated with lower body fat mass, a smaller waist circumference, and less belly fat (among many other health benefits).
Rich in vitamin E and a good source of heart-healthy mono- and polyunsaturated fats, almonds are a great choice sprinkled on a salad or soup. You can also use them in pesto instead of walnuts or pine nuts, add them to your morning granola, or simply carry a bag in your purse as an emergency snack.
Conclusion Your overall diet is a wonderful mix of a wide variety of foods. When your goal is weight loss, no single food will help you reach your desired weight faster, but there are some foods that contain nutrients that will get you closer to your goals and help you feel better. Foods rich in fiber, healthy fats, protein, and hydration, such as avocados, eggs, salmon, and fruit, are excellent choices to ensure maximum nutrition during your weight loss journey.