Tricks to lose weight: 6 foods that you must have in your diet to lose weight

The foods that you have to incorporate to your diet to lose weight.

Not all calories are the same. According to different studies the answer changes enormously. Until recently, many nutritionists thought that yes, they were all at least similar and, since fats are the type of nutrient that provides more energy to our body , should be the first to be reduced if you want to lose weight.

Broadly speaking, this is the hypothesis of energy balance: we gain weight because we eat more of those we burn, a formula that for decades has been the only one to explain obesity . But, according to the nutritionist José María Ordovás and other experts such as the popularizer Gary Taubes , it is a limited and erroneous conception.
Of the same opinion is Kris Gunnars , responsible for the website 'Authority Nutrition', which seeks to collect nutritional advice based solely on scientific evidence. In his opinion, "different foods go through different metabolic processes in the body and have very different effects on the sensation of hunger, hormones and how many calories we burn".

It is difficult to make a selection of foods to lose weight (although there are many that are not recommended, there are also some of proven effectiveness), but these have the endorsement of prestigious institutions and scientists and a large group of people who have followed them with success.

1. Eggs

Eggs, like fats , are experiencing a second youth, thanks to new studies that certify that neither contribute to raising cholesterol levels (as some people still believe) nor increase the risk of cardiovascular problems.But also, as Gunnars says, eggs are a perfect food if we want to lose weight , because they are rich in protein and healthy fats, which allows us to be satiated with a relatively low calorie intake.
2. Green leafy vegetables

Green leafy vegetables, such as lettuce, cabbage, spinach or chard, have several properties that make them an essential food in any diet. They are low in calories and carbohydrates, but rich in fiber , and are perfect as garnish, to increase the volume of our meals without increasing their caloric intake.
3. Salmon

Salmon is one of those foods that always appears in these types of lists about healthy foods. And is not for less. This type of fatty fish (we must also name trout, mackerel, sardines and herring) are very rich in healthy fats and proteins , in addition to other necessary nutrients such as iodine. Just as eggs fulfill the ideal magical combination to lose weight: they fill a lot, but they fatten little.
4. Cruciferous vegetables

Vegetables from the cruciferous family, such as broccoli, cauliflower, cabbage or Brussels sprouts, are high in fiber but, unlike lettuce, they are very satiating because they also have plenty of protein . If we bother a bit, we will learn to cook them in different ways to take them as a main course and not just as an accompaniment.

5. Lean chicken and veal

In Gunnars' opinion, meat has been unfairly demonized when, in reality, cuts with less fat are ideal for weight loss . Leaving aside the processed meats (such as sausages or sausages), chicken and veal are necessary in any diet, because they are the ones that are really going to make us not go hungry.

Several studies show that an increase in protein intake of around 25% can reduce our cravings by 60%, thus preventing us from chopping between hours.
6. Boiled potato

Although the potato is not usual in slimming diets, in Gunnars' opinion it has several properties that we should take into account. For starters, it is a very complete food, with a wide variety of nutrients , practically all we need to live. But, in addition, they fill a lot. In the ranking of satiating foods , potatoes occupy the first position, with quite a difference. Of course, we should take them boiled, never fried, because in this case their caloric content increases significantly
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