The 14 best healthy weight loss foods and recipes



Good sources of protein:
Eggs are an excellent source of protein and, therefore, can play an important role in supporting natural weight loss. They are a great form of slow release energy to keep you active throughout the day.

"Lean protein helps you stay full longer, has the amino acids that are the building blocks for muscle, chicken and fish are also good." Your body burns more calories to digest proteins than to digest carbohydrates.

Lean protein sources help you feel full without adding fat. However, 50% of women between 18 and 50 do not know if they get enough of this essential nutrient.

Milk with less fat is one of the healthiest dairy products. It is low in fat and is an excellent source of protein, calcium, phosphorus and vitamin B. If you want something with less sugar and saturated fat, you may want to try a smaller percentage, such as skimmed milk.

Packed with fiber, folate and magnesium, this versatile non-fat legume can be a great player for a healthy diet to lose weight. The lentils, prepared in many ways, will make you feel as if you had eaten meat.

Good sources of carbohydrates:
Oatmeal is rich in fiber, so a serving can help you feel full all day long. Only half a cup contains 4.6 grams of resistant starch, a healthy carbohydrate that increases metabolism and burns fat.
The beans are inexpensive, filling and versatile, and a great source of protein. Beans are also rich in fiber and are slow to digest. That means you feel full longer, which can prevent you from eating more.

Grapefruit is a delicious and nutritious snack of sweet cake, breakfast or salad. But researchers also discovered that eating grapefruit or grapefruit juice daily can help you lose weight, possibly due to a reduction in insulin levels.

broccoli. Rich in fiber, loaded with antioxidants and, in general, a surprising vegetable, broccoli is a great option to include in your diet. You can use broccoli on many different dishes or just serve it alone.
To keep the pounds at bay, eat an apple or two a day. Numerous studies have found that eating an apple for half an hour to an hour before a meal has the result of reducing the calories in food. Because the fiber in the apple makes you feel full, so you eat less.

Brown rice is a more abundant and replete alternative to white rice that is not as good. A half-cup serving contains 1.7 grams of resistant starch, a healthy carbohydrate that increases metabolism and burns fat.

Good sources of fat
There is no reason to fear eating fats as long as they are the correct fats. Avocados are the perfect example of a food rich in good fats, and are something you can eat in abundance, because they keep you feeling nourished and satisfied.

For a great snack in the race, take a handful of almonds, peanuts, walnuts or nuts. Research shows that when people eat nuts, they automatically eat less at later meals.

Almonds help to build muscle, reduce cravings and make a more convenient snack. Avoid salted almonds. Instead, nibble raw almonds that still have their skin.

Delicious Egg Tortilla
2 large eggs
2 teaspoons of sauce
1 tablespoon of guacamole

Blueberry Nut Oatmeal

Cook 1/2 cup of Quaker Oats Quick 1 minute dry
Top with 1 cup of frozen organic blueberries, 2 tablespoons of cashews and 1 tablespoon of honey

Broccoli and feta tortilla with toast

Spray for cooking
1 cup chopped broccoli
2 large eggs, beaten
2 tablespoons feta cheese, shredded
1/4 teaspoon dried dill
2 slices of rye bread, toasted

1. Heat a nonstick skillet over medium heat. Cover the pan with cooking spray. Add the broccoli and cook for 3 minutes.
2. Combine the egg, feta cheese and dill in a small bowl. Add the egg mixture to the pan. Cook 3 to 4 minutes; turn the tortilla over and cook for 2 minutes or until cooked. Serve with toasted bread.

Calories of oats and banana nut 310

1/2 cup of old-fashioned rolled oats
1 cup of water
1 banana, slice
1 tablespoon chopped walnuts
1 teaspoon ground cinnamon
1. Combine oatmeal and 1 cup of water in a small microwave-safe container. Microwave in high 3 minutes.
2. Top with banana slices, nuts and cinnamon.

Grilled cheese with tomato and tomato lime 403

2 slices of whole grain bread
1 slice of cheddar cheese
2 ounces of sliced ​​turkey
1 slice of tomato
Spray for cooking
1/2 cup of pea pods
2 tablespoons of low-fat ranch dressing

Make sandwich with bread, cheese, turkey and tomato. Cover a pan with cooking spray and a toasted sandwich for about 3 minutes on each side, until the bread is golden brown and the cheese melts. Serve with the pea pods and ranch dressing.

Apple Snack and fat-free yogurt 148 calories
1 small apple, sliced
1/2 cup of non-fat plain yogurt sprinkled with 1/4 teaspoon of cinnamon *

Peanut butter and banana smoothie
½ cup of skim milk
½ cup of non-fat natural yogurt
2 tablespoons of natural peanut butter without creamy salt (MUFA)
¼ very ripe banana
1 tablespoon of honey
4 ice cubes

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