Good news: you don’t have to starve yourself to lose weight ! It’s all about choosing the right foods. In particular, you should choose fat burners and natural appetite suppressants… Interested ? We explain what to eat to lose weight in our article.
Reducing your calorie intake and engaging in regular physical activity: these are the watchwords for regaining your figure. Although beauty salon treatments can also help ! But whether you want to lose weight or not, a balanced diet is essential to ensure you don’t suffer from any deficiencies and stay in good health. That’s why it’s best to avoid single-diet and other overly drastic diets. It’s better to diversify your menus, giving priority to :
low-calorie foods (e.g. cucumber, lettuce). Why should you do this ? Simply because you need to create a calorie deficit to lose weight. Logic: if your diet is rich in calories, your body will have no reason to draw on your fat reserves to produce energy ;
foods rich in fiber and lean protein (e.g. lentils, dried beans, poultry). These have a practical appetite-suppressant effect to help you lose weight ;
foods rich in vitamins and minerals, essential for the body. This essentially includes fresh seasonal fruit and vegetables ;
low-glycemic index fruits (e.g. strawberries, figs) ;
foods containing “good fats” such as vegetable oils and oily fish rich in omegas 3, 6 and 9. These fats are essential for the body to function properly.
On the other hand, keep high-calorie, carbohydrate-rich foods and unhealthy fats to a minimum. This mainly means cutting down on pastries, potato chips, sausages and other processed foods. These are generally far too high in unhealthy fats and sugar. Not to mention their high glycemic index, which encourages fat storage. For weight loss, nothing beats natural foods.
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Energy density refers to the number of calories contained in 100 grams of food. It’s also known as caloric density. Most of the weight-loss foods we present below have a low energy density. On the other hand, they are nutritionally dense. This means they provide a large quantity of essential nutrients (e.g. vitamins, minerals, antioxidants, essential fatty acids).
On the other hand, many foods have a high energy density for a low nutritional density. In other words, not only are they calorie bombs, but they also provide little in the way of interesting nutrients. So avoid them as much as possible. These include, once again, many commercially-processed products (e.g., pastries, confectionery, fried foods, etc.).
Finally, remember that some foods are both energy-dense and nutritionally dense. These include fresh fruit juices and dried fruit (e.g. raisins, dried figs). There’s no need to demonize them, as they contain interesting nutrients. But given their caloric content, eat them in moderation if you want to lose weight.
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Naturally sweet, fruit has more calories than vegetables. But many of them are considered fat-burning foods thanks to their excellent nutritional composition. You can therefore eat up to 250 g a day, to cover your nutritional needs more easily.
At 55 kcal per 100 g, apples are not the most calorific fruit. Of course, it’s not the least calorific either. But if you eat it with the skin on, you’ll fill up on vitamins A, B and C. Plus: its pectin content, a fiber that accelerates the feeling of satiety. Great for appetite control.
30 kcal per 100 g: grapefruit has a very reasonable calorie content for a fruit. It’s also a good source of vitamin C. An interesting slimming ally, as this vitamin stimulates energy metabolism.
Although watermelon is almost 95% water, the remaining 5% is exceptionally rich in vitamins C, A and other antioxidants. With just 31 kcal per 100 g. It also helps keep you hydrated. A very good point, especially when we know that without water, the body cannot properly eliminate fat reserves.
Blackberries, strawberries, raspberries… On average, red fruits provide 45 kcal per 100 grams. And they’re packed with vitamins and antioxidants.
Although high in calories (144 kcal per 100 g), avocados are rarely included in slimming diets. Why ? Because it’s also very filling, thanks to its fiber content. Not to mention its good fat content… It’s all a question of balance: a few slices of avocado in your salad won’t harm your figure – quite the opposite, in fact.
In the realm of nutrition, vegetables are king. This is even truer when it comes to weight loss! Not only are they low in fat, they are also highly nutritious thanks to their vitamin and mineral content. The icing on the cake: they can be used in a wide range of light, tasty recipes. In mixed salads, smoothies or baked: the choice is yours.
Cucumbers are 96% water, low in calories (13 kcal per 100 g) and high in fiber. This makes them a good source of hydration. And an excellent natural appetite suppressant…
Salad is one of the lowest-fat foods on the market. A slimming vegetable par excellence, it averages just 18 kcal per 100 g. It’s also very high in fibre. Iceberg, lettuce, rocket: the choice is yours.
Vitamins C, K and B, antioxidants… No doubt about it: broccoli is an impressive cocktail of nutrients for just 31 kcal per 100 g. That earns it a place in the superfood category. And a place on your plate.
When we think of vitamin C, we immediately think of citrus fruit. But did you know that, with 121 mg of vitamin C per 100 g, a red bell pepper is around 3 times richer in vitamin C than an orange ? This provides 151.25% of your daily vitamin C requirements.1. Not to mention the many other vitamins it contains and its high fiber content. For only 36 kcal per 100 g…
Rich in vitamin K, vitamin C, vitamin B9 and antioxidants, green beans are good for your nutritional balance. They’re also rich in fiber, with only 33 kcal per 100 g. Which makes them an interesting slimming ally.
Fruit and vegetables are great for losing weight. But unless you’re vegan, you can also invite other foods onto your plate.
Rich in lean protein and low in calories, chicken also helps fill you up with vitamins and minerals. Whether or not you can eat the skin is still a matter of debate. It contains both good and bad fats…
A superfood, eggs are rich in “proteins of high biological value“. This means they contain all the amino acids essential for good health. And that’s not even mentioning the impressive amount of vitamins and minerals they also contain. Plus: eggs are very filling, which helps prevent hunger pangs.
Razor clams, oysters, periwinkles: it doesn’t matter. All seafood deserves to be invited to your table. A real concentrate of trace elements, they’re also rich in protein and low in calories.
Sole (78 kcal per 100 g) and other lean fish are also excellent for weight loss. Even lower in calories than lean meats such as chicken, they provide plenty of protein.
Salmon is the champion of fatty fish. But it contains “good fats” such as omega-3 fatty acids. Which makes it an interesting slimming food. Tip: opt for gentle cooking. At high temperatures, Omega-3s break down rapidly.
While there’s a lot of talk about weight-loss foods, don’t forget that beverages also count towards your nutritional intake. Sodas, alcoholic beverages… and commercial fruit juices, which are often high in sugar, should be avoided as far as possible.
When it comes to slimming drinks, nothing can really beat water, with its 0 kcal rating. As well as hydrating you and providing mineral salts, it can also act as an appetite suppressant if you drink a little before a meal.
By stimulating the metabolism, theine helps burn calories. Certain types of tea (e.g. pu-erh tea) also have an appetite-suppressant effect. Tip: it’s best to avoid sweetening your tea to lose weight. But if you find it too bitter, consider honey. At least it’s rich in interesting nutrients. Unlike white sugar…
Like theine, caffeine also stimulates your metabolism. Black coffee therefore also deserves its place among your slimming drinks. But once again, avoid adding sugar if possible.
Do you know maté ? Native to Latin America, this beverage stimulates the metabolism. It also acts as an appetite suppressant and diuretic. According to a study published in Nutriments in 20172, its benefits are greatest when consumed in conjunction with sporting activity. In fact, people who consumed maté before sport burned 2 to 3 times more fat than others according to this study.
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Cinnamon and mint activate the metabolism. Licorice has a satiating effect. Turmeric promotes fat elimination. . Don’t hesitate to make infusions to enjoy their slimming benefits.
1 Aprifel (Agency for research & information on fruit & vegetables) nutritional factsheets
2 Yerba Maté ( Ilex paraguariensis ) Effects on metabolism, satiety and mood at rest and during prolonged exercise, 2017, Nutrients
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