Alimentos recomendados para perda de peso

Existem muitos alimentos que têm um sabor muito bom e um visual delicioso. Estes tornam-se ainda mais tentadores para alguém que quer perder peso .

Apesar disso, muitos desses alimentos com pouca reputação, quando se trata de emagrecer, não são tão ruins.

Descubra qual destes deliciosos lanches pode realmente ajudá-lo a eliminar alguns quilinhos extras.

Nesse artigo, você vai ver:

  1. visão global
  2. ovos
  3. assado
  4. nozes
  5. queijo
  6. Carne de porco
  7. Chocolate preto
  8. Pasta
  9. café
  10. Óleo de coco
  11. Manteiga de amendoim
  12. batatas
  13. Emagrecedor Natural

ovos

Quando se trata de alimentos saudáveis, houve muitos debates sobre os ovos . A pesquisa mais recente sugere que os adultos podem consumir um ovo por dia sem problemas. Comer ovos no café da manhã pode perder peso. A razão? Os ovos são ricos em proteínas de digestão lenta. O consumo de proteína na refeição da manhã mantém a sensação de saciedade por um período de tempo mais longo, então você vai comer menos pelo resto do dia.

assado

Durante anos, especialistas em saúde aconselharam a população a consumir menos carne vermelha. O bife não tem, mas sempre tem efeitos negativos sobre a cintura. Na verdade, um bife de carne pobre tem, além disso, muito pouca gordura saturada, em comparação com uma peito de frango sem pele.

Como ovos, o bife é carregado com proteína e mantém o estômago cheio por mais tempo. Para obter mais proteína e menos gordura de um bife, escolha um músculo de carne bovina ou de porco fraco e limite as porções ao tamanho da palma da mão.

nozes

As nozes podem ter um alto teor de gordura, mas uma boa gordura. As nozes são ricas em nutrientes, proteínas e fibras, o que pode ajudar a estabilizar o açúcar no sangue. Claro, você pode adicionar alguns gramas de gordura ao seu corpo, consumindo um monte de nozes. Isso não é tão grave se você ficar longe de bolos ou outros doces. Mesmo a manteiga de amendoim pode ser consumida por aqueles que estão tentando perder peso.

Estudos mostram que uma pequena quantidade de nozes pode controlar a sensação de fome sem causar ganho de peso .

queijo

Aqueles que seguem a perda de peso geralmente cortam de calorias removendo produtos lácteos do menu diário. Estudos mostram que isso é um erro.

Uma das teorias diz que o corpo queima mais calorias quando a ingestão de cálcio é efetiva, então comer produtos lácteos com baixo conteúdo de gordura (queijo, iogurte e leite desnatado) pode realmente contribuir para perda de peso . Os suplementos de cálcio não parecem produzir os mesmos benefícios.

Carne de porco

A carne de porco tem uma má reputação, e o termo porco é muitas vezes associado ao excesso e não é surpresa que aqueles que desejam perder peso geralmente estão fora do consumo de porco.

Mas deve saber-se que o porco agora é 31% mais pobre que 20 anos atrás. Isso faz com que a carne de porco esteja ao lado da carne fraca, uma fraca fonte de proteína.

Chocolate preto

Você provavelmente sabe que o chocolate preto é embalado em antioxidantes, mas estudos recentes mostram que este doce alimento pode ajudá-lo a reduzir a quantidade de gordura em seu corpo.

Um estudo recente sobre ratos diabéticos obesos que comeram uma dieta rica em epicatequinas - antioxidantes encontrados no cacau - viveu mais tempo. O cacau reduziu a degeneração das artérias no coração e ajudou a reduzir os depósitos de gordura.

Pasta

Ao invés de desistir de macarrão quando você está comendo uma dieta emagrecida, é melhor escolher a massa integral e consumi-la em pequenas porções. Pesquisas sugerem que as pessoas que comem grãos inteiros de macarrão integral podem perder peso com mais facilidade e manter um peso corporal constante. Estudos demonstraram que, comendo macarrão integral, você pode suportar a queima de gordura abdominal.

café

O café cai em maus alimentos somente quando consumido em grandes quantidades ou misturado com creme chicoteado, açúcar ou xaropes aromatizados. O café simples, sem adição de gordura e calorias, ajuda a aumentar o metabolismo. Você pode adicionar um pouco de leite desnatado no café para uma ingestão de cálcio e vitamina D e você pode adoçar o café com um adoçante artificial.

Óleo de coco

As gorduras saturadas geralmente são consideradas imprevisíveis para aqueles que estão em uma dieta com perda de peso, mas você não deve evitar comer este óleo doce. Foi demonstrado que o óleo de coco trouxe benefícios para mulheres obesas em um estudo recente. Ao comer óleo de coco, as mulheres obesas conseguiram reduzir a circunferência da cintura e mostraram uma melhora na relação colesterol bom - ruim.

Entre as populações que freqüentemente consumem óleo de coco, os níveis de colesterol ruim e doenças cardíacas são menos comuns.

Manteiga de amendoim

A manteiga de amendoim é rica em gorduras saudáveis ​​que ajudam a reduzir a gordura em torno da cintura. Estudos mostram que dietas ricas em aminoácidos gordurosos insaturados podem evitar a acumulação de gordura na área abdominal, estimular a queima de calorias e promover a perda de peso.

Na verdade, as mulheres que comem uma porção de nozes ou manteiga de amendoim duas ou mais vezes por semana estão ganhando menos peso do que as mulheres que consomem esses alimentos raramente. Uma das razões é que um lanche que inclui manteiga de amendoim irá ajudá-lo a sentir seu estômago cheio por cerca de duas horas e meia, em comparação com uma plenitude de 30 minutos em um lanche que contém apenas carboidratos.

batatas

As batatas contêm muito amido - uma fibra que queima gordura. Esses vegetais, embora consumidos em grandes quantidades em todo o mundo, são muito pouco compreendidos. Claro, o creme de fritar ou azedo não o ajudará a perder peso. Em vez disso, cozido ou cozido, o amido de batata absorve água e começa a inchar.

Uma vez arrefecida, uma porção de amido de batata cristaliza e se transforma em amido resistente à digestão. Ao contrário de outras formas de fibra, fermentos de amido resistentes no intestino grosso e cria ácidos graxos que podem bloquear a capacidade do corpo de queimar carboidratos e, em vez disso, queimam gordura. Para ser saudável, as batatas serão fervidas ou cozidas, e a porção não será maior do que um soco normal.

Emagrecedor Natural

Um grande aliado das dietas, são os emagrecedores naturais. Um excelente emagrecedor natural que você pode adicionar a sua lista é o Alfacaps. Ele vai ajudar a eliminar as gordurinhas extras e dar uma ajuda na dieta.

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