- A meal will not achieve or break your weight loss goals – it all about variety.
- Food such as dairy products, whole grains, potatoes, eggs and popcorn can be included.
- Concentrate on healthy cooking methods to enjoy food with a bad reputation.
Certain foods have an unjustified negative reputation. When people talk about these foods, they use words like “bad” and “weight gain”. But that could no longer be away from the truth. No single food can lead to weight gain or loss. Weight fluctuations occur over time as a result of their daily diet.
In fact, these five “bad” foods can actually help with weight loss. Although the food on this list can have an unhealthy stigma, they are full of protein and fiber, two nutrients that help make weight loss easier.
Whether you believe it or not, many foods that you may believe that you are off-limits can be part of a healthy nutritional pattern. Here are five “bad” foods that can help you reach your weight loss goals.
1. Fat milk
You have probably seen recommendations that include low -fat dairy products in your daily meal pattern, but what about dairy with full fat, such as whole milk, cheese or butter? These foods have more calories and fat than their counterparts with lower fat. However, studies indicate that the inclusion of dairy with full fat may have no influence on the weight.
Investigations have neither associated a connection between the consumption of dairy products and weight gain and not with an increased risk of obesity in children or adults. And although the calorie -shaped concerns are higher in all -milk drinkers, most Americans do not consume the recommended three portions of dairy products a day.
Another concern about the dairy in full fat is that it has more saturated fat than lower versions. As a reference, an 8 -unzen portion of milk has 4.5 grams of saturated fat compared to 1.4 grams in 8-off-1% milk. However, investigations have the conclusion that the mitigated milk consumption with the high -fat dairy products does not negatively affect cardiometabolic risk factors or heart disease. In addition, fermented milk foods such as yogurt and cheese with full fat can actually protect against cardiovascular diseases and type 2 diabetes.
2. Carbohydrates Körner
Carbohydrate forward grains such as pasta, bread and rice are often seen as “bad” foods that should restrict people. Although these grains are rich in carbohydrates, they can still be part of a healthy weight loss diet. Investigations have not found a difference in weight loss results when people who were overweight followed a diet with low-carbohydrate diet instead of a balanced carboydrate diet. Rather, the authors claim that the total calorie intake is more important for changes in weight.
In addition, whole grain carbohydrates such as brown rice and quinoa are rich in fiber, a nutrient that regulates the appetite and contributes to a healthy weight.
3. Eggs
Eggs are constantly in the spotlight because they are a cholesterol -containing food. However, eating eggs does not affect cholesterol or the risk of heart disease, and eggs can be a healthy part of a weight loss plan. A large egg has only 70 calories, 5 grams of fat and 6 grams of protein, which makes it a balanced addition to nutrition.
In an overview study, 32 controlled clinical studies were examined and show that eating eggs did not significantly influence body weight. The authors lead these results to the protein in the egg, which contributes to increasing satiety and abundance.
In addition, studies with calorie restriction and healthy subjects showed that the entire egg recording actually reduced the Body Mass Index (BMI). BMI is a measure that is often used in the healthcare system to determine the category of the body weight of a person (such as underweight, overweight or obese) and thus the risk of chronic diseases. However, it has restrictions and does not take individual factors into account that influence health, such as: B. body composition, ethnic belonging, race, gender and age.
4. Potatoes
This starchy root vegetable gets a lot of shadows due to its high carbohydrate content. But whether you believe it or not, the kind of strength in potatoes can contribute to weight loss. Potatoes contain resistant strength, a kind of carbohydrate that “contradicts” the digestion of digestion and controls appetite. A study showed that eating potatoes suppressed the appetite and reduced short -term food consumption. In addition, the combination of potatoes with protein -rich food increased the feeling of satiety and a reduced hunger. So fill your potatoes with many protein-rich foods such as beans, eggs, dairy products or chicken to get a weight-friendly meal.
5. Popcorn
Some people may consider popcorn as “bad” snack food, but it is a healthy fibrous fibrous, low-calorie whole grain. A cup of air -controlled popcorn has only 30 calories and 1 gram of fiber, which makes it a crispy and satisfactory low -calorie snack. Although it does not have many research on the advantages of popcorn for weight loss, a study compared the short -term saturation of low -fat popcorn with potato chips and found that people who ate popcorn expressed less hungry, more satisfaction and said that they had less food as a whole.
But when you enjoy popcorn, pay attention to the other additional ingredients. Additional flavors such as butter, caramel or chocolate can lead to many calories and fat that may not also match the goals for weight reductures.
Top rated “bad” food recipes for trying
Our expert
Although you may believe that a certain food for weight loss is “bad”, the perception does not always correspond to reality. Foods such as potatoes, popcorn and eggs can be part of a healthy weight loss diet. It is also important to remember that a meal does not achieve their weight loss goals or their healthy nutritional regime. Imagine the diet as a whole and take a variety of whole food with fiber and protein to keep it fully and satisfied.
