These 9 foods to lose weight while avoiding cravings, according to a nutritionist

Reducing your food portion to lose weight is not always a good idea: by starving yourself, you risk cracking and finally throwing yourself on a food that is too fatty or too sweet which will weigh on the scale! But a solution exists, detailed in the American media She Finds by a nutritionist: that of adopting an abundant diet low in calories but rich in fiber to promote satiety and reduce overall caloric intake.

“A plentiful diet emphasizes foods rich in water and fiber, which help keep you feel full and satisfying without adding a lot of calories”explains Krutika Nanavati. To achieve this, here are 9 options that she suggests, to add to your plate.

Leafy vegetables (or greens)

Leafy greens (lettuce, spinach, chard, kale, etc.) are among the best superfoods for weight loss and for your overall health.Leafy greens are packed with fiber and water, which helps you feel fuller longer”Krutika Nanavati points out. Rich in essential vitamins and minerals, they add volume to your meals without adding a lot of calories. You can “fill up” salads, omelettes, soups or even smoothies.

“Non-starchy” vegetables

Non-starchy vegetables like cauliflower, broccoli and zucchini are low in calories and carbohydrates but high in fiber and water, which promotes satiety. They are also a great source of vitamins and minerals, making them a great choice for your health. “Roast, steam, or grill them for a side dish, use them as a base for low-carb pasta alternatives, or add them to stir-fries, soups, and stews to boost volume without significantly increasing calories.” suggests the expert.

Berries

We know they have antioxidant power, but berries like blueberries and strawberries are also great for keeping you full. “Berries are naturally sweet and low in calories, satisfying cravings without added sugar.”Nanavati enthuses. Enjoy them fresh as a snack, add them to yogurt, oatmeal or breakfast cereal, use them in smoothies or on salads… the choice is vast.

Broth-based soups

Soups are not only a great way to warm you up from the inside, they are also great for your health.Broth-based soups are filling and hydrating due to their high water content, and broth provides electrolytes for overall health.”explains the nutritionist. Enjoy a light lunch or dinner with these soups, adding lean protein sources like chicken breast or lentils for added satiety.

Shirataki noodles

Shirataki noodles are konjac noodles. According to the expert, they are interesting for filling you up because they contain almost no calories “providing volume without adding significant calories.” Note that shirataki noodles may have slightly different textures, so remember to incorporate them gradually.

Lean protein sources

Protein is undeniably an essential part of any healthy diet.Protein promotes satiety and helps manage hunger hormones”notes Nanavati. But lean protein sources such as chicken breast, tuna, eggs provide essential amino acids for overall health and weight loss. “Bake, grill or poach lean protein sources for main dishes, or include beans in salads, soups and chili for a vegetarian protein option.” she advises.

Popcorn

When snack time approaches, make popcorn your go-to weight loss option! “This crunchy, salty, savory, and snack-worthy snack is high in fiber, keeping you feeling fuller longer, and low in calories when air-popped.”. You can even season it with herbs and spices, or add a drizzle of olive oil for healthy fats.

Whole fruits (apples, pears, grapefruit)

Got a sweet tooth? Reach for the fruit!”Whole fruits, such as apples, pears, citrus fruits, etc., provide natural sweetness and fiber for satiety, offering essential vitamins and minerals,” Nanavati tells us. Enjoy them as a mid-morning or mid-afternoon snack.

Cottage cheese

Very popular in the United States, cottage cheese is gradually appearing in our light French recipes.Cottage cheese is an excellent source of protein for satiety and contains calcium and other essential nutrients”the nutritionist points out. Enjoy it as a snack, mix it with chopped fruit and nuts for added flavor and texture, or use it as a base on whole-grain bread.