Unfortunately, however, there are no foods that actively make you slim the more you eat of them. What there are, however, are foods that help you lose weight or are simply so low in calories that you can eat them without a guilty conscience. Here you can find out what they are.
Drop a few pounds – the right diet can help
About 67 percent of men and 53 percent of women in Germany are overweight – and accordingly, millions of people would like to lose weight. This can have various reasons, for example, for the sake of health or simply to feel better (again). The problem is that many sufferers rely on the wrong strategy such as radical diets and thus do not achieve success, at least not in the long term. Instead, the yo-yo effect occurs.
Because sustainable weight loss only works through a permanent change in lifestyle and this is based on three pillars: Motivation, sport and nutrition. Only together do they lead to the desired success. However, nutrition plays a particularly important role: it determines calorie intake. So that to a large extent about a weight gain or loss.
Foods that facilitate weight loss
The basic principle of weight reduction
On paper, weight loss is a simple calculation: if you take in more calories than you consume, you gain weight. If you consume more calories than you take in, you lose weight. Your weight is therefore largely controlled by your diet.
But a closer look at the three pillars makes it clear that they mesh like cogs in a clockwork: A change in diet and exercise habits only works with motivation. More exercise increases the body's basal metabolic rate, which in turn makes a radical diet unnecessary. But only if you don't take in more calories than you consume, exercise will also lead to success, which in turn increases motivation.
It's an upward spiral, so to speak, if you approach the sustainable diet correctly. The appropriate foods are an important part of this, but cannot lead to weight loss on their own.
These foods make losing weight easier
Unfortunately, weight loss is not as simple as choosing the right foods and eating as much of them as possible. However, careful selection of your food is quite useful to maximize dietary success and ensure it in the long term. So your goal should be to eat healthier without sacrificing too much – otherwise the risk of relapse is high.
What you need, therefore, are foods that are delicious, yet low in calories, and provide you with all the essential nutrients so you don't slip into quantitative or qualitative malnutrition. Foods, in other words, that satiate and may even boost your metabolism so you burn more calories without having to exercise more to do so.
Here is a list of foods that can bring just such effects and therefore support your weight loss:
1. Water is the elixir of life. Thus the most important food at all. It should be the first thing you eat in the morning and the last thing you eat in the evening.
It is best to choose still water, alternatively carbonated water or tea. This way you can give your body a feeling of satiety and new energy, without calories.
In contrast, juices and soft drinks are a bad choice, because they contain sugar or other unhealthy substances. This is not only detrimental to your health, but can also promote weight gain. Special juice cures can be an exception. But in normal everyday life it is important to drink enough water – preferably in small portions throughout the day.
Feel free to spice it up a bit with the following ingredients, because then the water will not only taste better, but it will be even healthier:
– Ginger : The tuber is rich in vitamins and antioxidants. Therefore, it is considered a natural anti-aging as well as healing agent. It is also used as a spice. Gives the water a slightly sharp taste. Ginger, for example, is said to help against nausea and strengthen the immune system. It also stimulates the metabolism. – Lemon : lemon water is currently very trendy, and not without reason. A dash of lemon in your drinking water provides valuable vitamin C and thus strengthens your immune system. It should also reduce cellulite. Improve fat digestion. – Apple cider vinegar : The taste may take some getting used to, but apple cider vinegar in water is considered extremely healthy. It boosts the metabolism, strengthens the immune system, regulates blood lipid levels and has a detoxifying effect. – Berries : Fresh or frozen berries in water give it a delicious taste and provide you with valuable vitamins. The so-called "Infused Water" also helps with detoxification. – Herbs : Finally, fresh herbs can also be added to the water. Especially mint and lemon balm are excellent, for example in combination with lemon or berries. Flavored water not only tastes better, but also absorbs valuable nutrients from herbs. Depending on the type chosen, this provides positive effects such as calming the nervous system or regulating digestion.
As you can see, water as a beverage does not have to be boring and you can combine these healthy additives as you like. So when you get hungry, always drink a glass of water first, with or without natural additives. In many cases the hunger will disappear or you will automatically eat less afterwards. Nevertheless, you should not eat too little in a sustainable diet, but the right things.
Many low-calorie drinks support the weight loss process
2. Nuts
One of these real foods are nuts, although they are often avoided in diets due to their high calorie content. In fact, you should only eat nuts in moderation, but it is not advisable to do without them altogether.
Nuts help reduce inflammation in the body and are considered beneficial for heart health.
They also lower cholesterol and provide healthy fatty acids, valuable nutrients and an optimal ratio of protein and fiber. Nuts keep you full for a long time. Prevent cravings. It's best to eat about a handful of organic, unprocessed nuts per day.
Nuts should always be enjoyed in moderation
3. Indispensable for a balanced diet. For every diet is vegetables in all its variations.
Unlike fruit, vegetables contain very little sugar of their own. This makes it low in calories. Can also be consumed in larger quantities.
In addition, it offers a high nutrient density: You can absorb many valuable vitamins, minerals and trace elements from vegetables without having to fear unhealthy ingredients such as sugar.
Of course, it is important that the vegetables are fresh and unprocessed, and not contaminated with chemicals. Therefore, look for organic quality. Frozen vegetables can also be a good choice if they are frozen directly after harvesting and unprocessed. So, with many vegetables you can take heart. Eat your fill without a guilty conscience. Caution is only advised with sweet potatoes, rutabagas and beet, which are somewhat richer in sugar and thus in calories. They are still considered healthy, so they should be on your menu in small quantities.
Extremely low in calories, but rich in nutrients, are for example
Potatoes are also considered a healthy vegetable, but they contain a comparatively high amount of carbohydrates and should therefore be a side dish rather than a main food.
Few calories, but many nutrients – that makes vegetables the perfect food if you want to lose weight. In principle, you can eat as much as you want until you are full. But be careful with oil dressings, dips or similar additives, because they quickly turn vegetables into calorie bombs, too.
In addition, you should not eat too many vegetables raw, because this can cause flatulence. A raw food-only diet can also lead to vitamin and nutrient deficiencies. So while vegetables should be an important part of your diet, both raw and cooked, roasted, grilled, simmered or steamed – it's the right balance that counts.