The functional nutritionist reveals articles that cannot be lost in your shopping list if you want to lose weight for real weight
Summary
The functional nutritionist Diogo Cirico lists 10 foods essential for a healthy weight loss, highlighting the importance of a varied and strategic diet plan.
Who has never dreamed of a list of shopping right to lose weight? What follows the supermarket and, like a magical passage, do you see that the scale numbers fall? Well, magic does not exist, but the science of nutrition, yes! And he has a lot to teach us which foods can be our allies in the weight loss trip.
The functional nutritionist Diogo Cirico, head of growth supplements, reveals the 10 foods that should be in the shopping cart of those who want to lose weight with health. “Although there are no specific foods to gain weight or lose weight, some have a nutritional profile and interesting metabolic implications for those who want a reduction in body fat,” he explains.
According to Cirico, the planning of purchases and meals not only helps to save money, but also increases the possibilities to follow the food plan and therefore have more food adherence. A good diet should combine proteins, essential fats and carbohydrates. Below, Cirico lists the 10 essential foods to lose weight.
1. Chicken breast
The treasure of fitness boys is not in this position at all. “The chicken breast is one of the protein sources with the highest protein value and the lowest calorie value that exists,” says Cirico.
Versatile, it can be prepared grilled, soaked or chopped, easily adapting to everyday lunch boxes.
2.
It’s not just for vegans! The chickpeas are an excellent source of vegetable proteins that combine well with different dishes. It represents a complete protein alternative and can be incorporated into different preparations, from salads to vegetable hamburgers.
3. Egg
If there is a Joker food in healthy cuisine, this food is the egg. It is one of the most versatile protein sources that exist and can only be used in sweet, savory and even consumed preparations. Rich in nutrients and proteins of high biological value, the egg promotes satiety and helps to preserve muscle mass during weight loss.
4. Fagioli
The Brazilian who is Brazilian does not give up the beans and rightly! “It is part of our culture, tasty, provides carbohydrates with a low glycemic index, as well as proteins and fibers.”
The differential of the beans is in the “second effect of the meal” so called, but helps to control the blood sugar not only of the meal in which it is present, but also from the next meal.
5. Oat
Small but powerful. Oat is a source of fiber, proteins and good fats. “It contains a special fiber called Beta-glucan, which can have a direct action on the individual’s lipid profile,” says Cirico.
In addition to being versatile, it can be consumed for breakfast, snacks and even salty preparations.
6. Sweet potatoes
Do you want a carbohydrate that gives energy without shooting insulin? The sweet potato is the answer. “Okay with different foods, it is easy to prepare and is a source of low glycemic index carbohydrates,” says the nutritionist. Perfect to reintegrate energy after training without compromising the diet.
7. Extra virgin olive oil
It’s not just a seasoning, it’s a functional food! “Oil is a source of essential fatty acids, such as Omega 6 and Omega 9, as well as having specific phytochemicals such as polyphenols, which bring health benefits.” A spoonful of salads already guarantees good fats that help in the weight loss process.
8. Peanuts
Practices and nutrients, peanuts are perfect for those who need energy between meals. “It can be consumed everywhere, included alone or added to the preparations. It is a source of unsaturated fat, fiber, vitamins and minerals,” lists the expert.
Rich in vitamins B, vitamin E, iron, magnesium, phosphorus and potassium, it is a complete package of nutrition.
9. Cocoa
Who says that losing weight mean giving up the taste? Cocoa powder (without sugar) can be your ally. “It is thermogenic, it has an antioxidant and anti -inflammatory action, which directly helps the muscle and immune system to recover the body after high intensity training,” explains Cirico. Add to your protein smoothie or prepare a hot chocolate with vegetable milk.
10. Ginger
By finishing the list with a gold key, Ginger is a seasoning that goes far beyond the taste. “Just like cocoa, it is thermogenic, it has an antioxidant and anti -inflammatory action,” says the nutritionist. It can be added to tea, juices and even savory dishes, giving a special and functional touch to your diet.
Weight loss plan
Cirico underlines that it is not enough to include these foods in insulation, it is necessary to set a food surface suitable for the routine and specificity of each. “A high percentage diet is welcome to those who want to stimulate satiety, maintain lean mass and increase the calorie expenditure induced by food, but the food is rich and varied in nutrients,” he says.
The expert recommends strategically combine these foods during the day, respecting the individual needs, preferences and specific objectives of each person. “Meal programming makes life easier for those who engage for daily life that produce boxes for lunch, taking into account the calories and macronutrient grams,” he concludes.
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Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
