Foods you can eat without limiting the quantity to feel full and lose weight, according to nutritionists

You can eat well, in quantity and without looking askance at the scale. In fact, we can reduce our eating intensity and caloric intake if we can introduce fiber and protein into our diets and act with some restraint. In this sense, certain winter seasonal productsand others, which can be easily found on supermarket shelves, are an unbeatable option as they provide good nutritional value, fill you up and avoid high calorie intake.

“Choosing seasonal products not only helps great freshness and taste, but also results in nutritional benefits. In winter, nature provides us with many products that can become strategic allies in maintaining a balanced diet. In conditions of cold and lack of sun, our body requires more nutrients and vitamin C. All the better, because this is the season for vegetables rich in minerals, such as leeks, cabbage or spinach, as well as citrus fruits rich in vitamin C, such as, for example, oranges, tangerines or persimmons, etc.,” explains Dr. Yaiza Acosta Chinea, a sports physician and nutrition expert who regularly collaborates with Marnys.

“He winter Now is the time for fruits and vegetables to emerge from plants that tolerate the cold very well, and especially vegetables grown underground. Plus, as temperatures change, so do our appetites in the kitchen: We favor spicier, spoon-fed dishes like soups, stews, creams and purees,” adds Dr. Acosta, who particularly praises kale and squash.

” cabbage, rich in fiber and vitamins, is an excellent option to add to salads. Its crunchy texture and distinctive flavor make it a healthy and tasty addition. pumpkinFor its part, rich in antioxidants and low in calories, it can be added to soups or purees, which add flavor without compromising your diet. Its versatility makes it a great option,” he says.

Importance of Green Leafy Vegetables

As we mentioned earlier, green leafy vegetables like those mentioned by the expert are excellent at this time, as are escarole, chard or broccoli, and can easily be included in any type of menu. “Everything that enters the body green leafy vegetablewhether it’s in a soup, salad or as part of another dish, it’s beneficial because it will provide us with more fiber, and this will cause the satiety mechanism to kick in and make us less likely to eat,” he shares. . Roberto Oliver Bolivarclinical and sports nutritionist, expert in the field of highly effective sports nutrition.

The same line shows Teresa Solanasnursing assistant at the Puerta de Hierro Majadahonda University Hospital (Madrid) and professor of advanced nutrition at ILERNA.

“There are certain foods that, due to their low calorie content, allow us to have free entry for example, green leafy vegetables (chard, spinach or kale) and other greens or vegetables (lettuce, cucumbers, zucchini or mushrooms), which when eaten in larger quantities stimulate the satiety centers, which is a desirable weight loss benefit,” points out on the expert., which emphasizes that “for a small amount of calories they contain many vitamins, minerals and fiber.”

But not only vegetables are part of a balanced diet, dietary meat such as chicken, turkey, rabbit, and even beef or pork, depending on the cut, are good options to prioritize fiber and protein. Since they also fish for example salmon, rich in omega-3 fatty acids, or cod, low in calories and high in protein. In the same way, it is worth paying attention to fruits such as the already mentioned oranges, tangerines, kiwis or avocados.

The Case of Fruit

Of course, if the goal is to lose weight, there are several aspects to consider. Although there is no better time than another to eat fruitYes, you have to pay attention to each person’s context and circumstances. “A person who is overweight or obese, who is also likely to lead a sedentary lifestyle, may have insulin resistance and is therefore not recommended to consume large amounts of low-fiber, high-sugar fruit,” comments Roberto Oliver. .

“The solution for these specific cases,” he continues, “would be to reduce the amount of fruit and add protein or fiber foods into the equation, such as green leafy vegetables and even whole grains. But above all, a mixture with protein or healthy fat will lower the glycemic index. reduce speed which the body uses to convert food into sugar,” adds the expert, who advises paying attention to what kind of fruit you eat, as it is preferable to eat them with the peel as part of a weight loss strategy.

Although he also emphasizes that we must know how to distinguish between glycemic index and glycemic load. For example, watermelon has a high glycemic index, which is related to the body’s ability to convert food into sugar, but it has a low glycemic load because since it contains a lot of water, its sugar content is low.

In any case, as you have seen, there is a wide variety of foods that you can include in your diet without thinking too much about their benefits. Calorie content and its impact on scale. In any case, you should always act with a certain amount of moderation and try to apply a little common sense both when choosing foods and when planning different menus, because our bodies are not incompatible with variety. On the contrary, we need everything. Except ultra-processed ones.

Alvaro Piqueras is a sports expert who has specialized in fitness, nutrition and other health issues for the last five years. Try to stay up to date with new research and trends in your areas of expertise so that you can detail a training program that may inspire changes in your habits, properties of foods that should be part of your diet, or scientific discoveries that can improve your health. the physical and mental state of people like you.

He began his career in local and regional media in the land of Don Quixote, namely Albacete. From there he made the leap to national media after a fruitful stint at a remarkable independent advertising agency named after a Beatles song (GettingBetter), although he always kept his journalistic vocation intact.

Thus, he fulfilled his dream of working for one of the country’s top publishing groups such as Prisa, Vocento and now Hearst. You may have read him in the digital version of Diario As, where he covers countless topics, or in ABC and other newspapers and magazines of the group, where he produces reports on branded content for major brands, multinationals and institutions. And if you haven’t had the opportunity yet, now is the time to do so at Men’s Health and Runner’s World.

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Graduated from the University of Alicante with a degree in Advertising and Public Relations and has received specialized training in social media management and management, strategic planning and graphic design. Lately, he’s delved into the universe of generative artificial intelligence applied to journalism, but he swears and perjures himself that he doesn’t use it professionally because, among other things, he continues to enjoy every word he writes after 20 years of experience in communications. .