90 percantage of the weight loss is the diet 23 key foods to eliminate belly fat and lose weight

90 percantage of the weight loss is the diet 23 key foods to eliminate belly fat and lose weight

Diet is crucial if you want to achieve weight loss, since about 80% to 90% depends on it. You could lose excess weight just by following a healthy diet, which means you should avoid certain foods altogether.

You should focus on choosing a healthy lifestyle, and change the food you eat, as well as the amount and frequency of your meals.

23 useful foods to lose weight and burn excess fat

1. Avocado

Avocados are low in sugar, but high in nutrients, Nutrition magazine published a study that showed that eating half an avocado fresh reduces the desire to eat by 40% for a few hours.

You can add a little avocado and avocado oil to your salads and increase the absorption of carotenoids three to five times. It is rich in monounsaturated fat that energizes the body and helps metabolism.

2. Beans

Beans and legumes are rich in protein and fiber, which slowly pass through the digestive tract and thus help keep it full and regulate blood sugar, also help prevent hypoglycemia or hyperglycemia.

They also optimize the balance of microorganisms and increase the production of cholecystokinin, which is a powerful appetite suppressant.

3. Berries

The cranberries are high in antioxidants like vitamin K, C and A, and low in sugar and calories. Berries are rich in dietary fiber, which provides satiety and slows the absorption of sugar.

4. Pear and apple

Pears and apples are rich in fiber and very low in calories, since a small pear has only 86 calories which is less than 5% of the recommended amount of calories for a healthy diet, while a medium apple only has 95 calories , About 5% recommended caloric intake.

However, they are abundant in dietary fiber.

A study involving 49 women aged 30-50 who consumed 3 apples or pears or oatmeal cookies found that those who ate pears and apples lost weight while the third group did not.

Be sure to consume them organically and unpeeled to enjoy all its benefits.

5. Grapefruit

Grapefruit is one of the most potent fat burners you can consume. This triggers the production of cholecystokinin, which is a suppressor of hunger and is also a “negative calorie” food, which means that it takes more calories to direct this fruit than it contains.

In addition, it reduces insulin levels and, therefore, prevents fat accumulation.

6. Whole grain

Scientists have shown that whole grains can be beneficial if they are moderately consumed, and not refined. You should focus on buckwheat, whole oats, wild rice, quinoa, brown rice, barley, sorghum and whole-grain cord.

University researchers at Wake Forrest University found that consuming 2.5 servings daily reduced the risk of cardiovascular disease by 21%. The refining process eliminates the bran and germ, which are the most nourished components.

7. Salmon

Salmon is rich in nutrients, including Omega-3 fatty acids (4,023 mg per 178 grams of salmon), which increase brain function and improve mood.

Omega-3 also calms inflammation and helps digestion, preventing obesity and metabolic diseases. Salmon is also high in protein and amino acids that affect the effectiveness of insulin and inflammation of the digestive tract.

It is also abundant in iodine, which improves the function of the thyroid gland.