BetArmijo
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US doctors and healthcare professionals generally recommend a balanced whole foods based approach for effective weight loss. The emphasis is on nutrient dense foods that promote satiety and provide essential vitamins and minerals while controlling calorie intake.
Here are 5 food categories frequently recommended by US doctors for weight loss:
Vegetables (especially Leafy Greens and Cruciferous Vegetables): these are extremely low in calories, high in fiber and packed with vitamins and minerals. The high fiber content helps you feel full and satisfied in which can lead to reduced overall calorie intake. Examples: include kale, spinach, broccoli, cauliflower and Brussels sprouts.
Lean Proteins (Fish, Poultry, Eggs, Beans/Legumes): protein is crucial for weight loss as it helps with satiety, reduces cravings and preserves muscle mass during calorie restriction. Fish (especially oily fish like salmon for omega-3s), skinless chicken and turkey breast, eggs and plant based proteins like beans, lentils and chickpeas are excellent choices.
Whole Grains: unlike refined grains whole grains (oats, brown rice, whole-wheat bread/pasta) retain their fiber content which aids in digestion to helps you feel fuller for longer and can support healthy weight loss.
Fruits: while fruits contain natural sugars that they are also rich in fiber, vitamins and antioxidants making them a much healthier choice than processed snacks. The fiber in whole fruits helps slow down sugar absorption in promoting stable blood sugar levels. Apples, berries and avocados are often highlighted for their weight-loss benefits.
Nuts and Seeds: these are calorie dense but offer healthy fats, protein and fiber in contributing to satiety and overall nutritional intake. Portion control is key due to their higher calorie content, examples: include almonds, walnuts, chia seeds and flaxseeds.
Here are 5 food categories frequently recommended by US doctors for weight loss:
Vegetables (especially Leafy Greens and Cruciferous Vegetables): these are extremely low in calories, high in fiber and packed with vitamins and minerals. The high fiber content helps you feel full and satisfied in which can lead to reduced overall calorie intake. Examples: include kale, spinach, broccoli, cauliflower and Brussels sprouts.
Lean Proteins (Fish, Poultry, Eggs, Beans/Legumes): protein is crucial for weight loss as it helps with satiety, reduces cravings and preserves muscle mass during calorie restriction. Fish (especially oily fish like salmon for omega-3s), skinless chicken and turkey breast, eggs and plant based proteins like beans, lentils and chickpeas are excellent choices.
Whole Grains: unlike refined grains whole grains (oats, brown rice, whole-wheat bread/pasta) retain their fiber content which aids in digestion to helps you feel fuller for longer and can support healthy weight loss.
Fruits: while fruits contain natural sugars that they are also rich in fiber, vitamins and antioxidants making them a much healthier choice than processed snacks. The fiber in whole fruits helps slow down sugar absorption in promoting stable blood sugar levels. Apples, berries and avocados are often highlighted for their weight-loss benefits.
Nuts and Seeds: these are calorie dense but offer healthy fats, protein and fiber in contributing to satiety and overall nutritional intake. Portion control is key due to their higher calorie content, examples: include almonds, walnuts, chia seeds and flaxseeds.