Diet and Weight Loss: Foods to Focus on

In the quest to lose weight, we often wonder which foods to favor to achieve our goals. For years, we've been bombarded with advice on weight-loss diets, the best slimming foods, and tips for losing weight quickly. But what should our diet contain to stay healthy? Which weight-loss foods are truly beneficial for our health and our weight-loss goals? Here's a list of foods to favor and discover real tips for staying healthy.

What is the role of diet in weight loss?

Diet plays a vital role in weight loss. To lose weight effectively and sustainably, it's important to maintain a balance between the calories you consume (through diet) and the calories you expend (through your basal metabolic rate and physical activity). To lose weight, you need to consume fewer calories than you burn. This creates a calorie deficit, prompting your body to tap into its fat stores for energy. Weight loss is an individual process, and what works for one person may not work for another. It is recommended to consult a healthcare professional or nutritionist before beginning a weight loss program for personalized and safe advice.

Protein: the fuel for your weight loss diet

Protein is often touted as an effective ally for weight loss in nutrition. And for good reason: it has a satiating effect that can help you control your snacking urges. Protein-rich foods also encourage the body to burn more calories during digestion. Protein is also beneficial for our health and for maintaining or building muscle mass.

These protein sources include lean proteins (white meats: chicken, turkey), fatty proteins (red meats, pork, game, etc.), dairy products (cottage cheese, skyr, etc.), eggs, legumes, fish and seafood. They can be intelligently integrated into our diet to provide variety and satiety.

Also discover our meal bars, rich in protein , low in calories and balanced in nutrients. They are your ally during weight loss!

Vegetables and Fruits: The Kings of Healthy Eating and Weight Loss

Vegetables and fruits are essential for our health. They are rich in vitamins, minerals, and fiber, which aid digestion and promote a feeling of fullness. In addition, vegetables are low in calories and have a low calorie density, meaning they provide few calories for a large volume. This allows you to eat in quantity without gaining weight. They are therefore your ideal slimming ally for weight loss.

The trick is to consume them in their natural form, without added sugar or fat, to reap all their benefits. Also, consider varying the colors in your meals to benefit from a wide range of nutrients.

Fruits and vegetables and number of calories per 100g

Fruits	Per 100 g
Apricot	43 kcal
Pineapple	55 kcal
Banana	88 kcal
Cranberries	46 kcal
Cherries	50 kcal
Lemon	35 kcal
Quince	38 kcal
Rosehip	162 kcal
Fig	107 kcal
Strawberries	32 kcal
Raspberries	36 kcal
Passion fruit	97 kcal
Ginger	80 kcal
Grenade	74 kcal
Kiwi	51 kcal
Litchi	66 kcal
Mandarin	50 kcal
Mango	62 kcal
Yellow melon	54 kcal
Blackberries	43 kcal
Blueberries	35 kcal
Blood orange	45 kcal
Grapefruit	50 kcal
Watermelon	30 kcal
Fishing	41 kcal
Pear	55 kcal
Apple	52 kcal
Plum	47 kcal
Grapes	70 kcal
Rhubarb	21 kcal

Vegetables	Per 100 g
Artichoke	47 kcal
Asparagus	18 kcal
Eggplant	24 kcal
Lawyer	160 kcal
Beet	43 kcal
Chard	19 kcal
Broccoli	35 kcal
Carrot	36 kcal
Mushrooms	22 kcal
Chinese cabbage	13 kcal
Cauliflower	25 kcal
Kale	49 kcal
Kohlrabi	27 kcal
Red cabbage	29 kcal
Brussels sprouts	43 kcal
Cucumber	15 kcal
Zucchini	20 kcal
Cress	19 kcal
Spinach	23 kcal
Fennel	31 kcal
Green beans	25 kcal
But	108 kcal
Onion	40 kcal
Sweet potatoes	76 kcal
Peas	82 kcal
Pepper	40 kcal
Leek	31 kcal
Bell pepper	21 kcal
Potato	86 kcal
Pumpkin	19 kcal
Radish	16 kcal
Rocket	25 kcal
Iceberg lettuce	14 kcal

Water: an unsuspected ally

Water is a fundamental element of our well-being and health. It is involved in many bodily functions and is essential for proper hydration. It can also play a role in weight loss.

Indeed, drinking a glass of water before meals can help reduce hunger and therefore help you eat less. In addition, our bodies sometimes have difficulty differentiating between thirst and hunger. Drinking water regularly throughout the day can help prevent cravings and thus help you lose weight easily. It is recommended to drink at least 1.5 liters of water per day. To vary the pleasures, you can drink coffee and green tea without added sugar, they will help you lose weight, these foods are called "fat burners" because they promote fat burning.

Dietary fiber for satiety

Dietary fiber is a nutrient that our body cannot digest. It passes through our system unabsorbed, helping us feel full. It also aids in bowel movements and blood sugar regulation.

Fiber is found in many foods, such as fruits and vegetables, whole grains, legumes, and nuts. Incorporating these foods into your daily diet can help you feel fuller longer and reduce your calorie intake. Fiber is therefore an essential ally for weight loss.

Our slimming meals and cures are rich in fiber and balanced in nutrients, they have been specially developed for weight loss.

Foods rich in good fats: to include in a balanced diet

It's important to understand that not all fats are harmful to your health or weight loss goals. In fact, your body needs certain fats to function properly. Monounsaturated and polyunsaturated fats, known as "good fats" and "essential fatty acids," can actually help lower cholesterol levels and provide your body with essential nutrients.

Foods rich in healthy fats include olive oil, avocados, nuts, and oily fish like salmon and mackerel. Olive oil, for example, can be used for cooking or dressing salads. It contains antioxidants that are beneficial for our health and help maintain a feeling of satiety over time.

Avocados, in addition to being an excellent source of good fats, are also rich in fiber, making them perfect for a balanced diet.

It is recommended to consume these foods in moderate amounts, because although they contain good fats, they are also high in calories.

Also discover Super Nuts, a nut bar rich in Omega-3. A healthy snack with no added sugar.

Whole grains, seeds and legumes: the winning trio for a flat stomach

Fiber-rich foods, such as whole grains (whole-wheat bread, whole-wheat pasta, etc.), seeds (flax seeds, chia seeds), and legumes, are excellent for weight loss and providing your body with the energy it needs. Fiber slows digestion and increases feelings of fullness, which can help control your appetite and reduce your overall calorie intake.

Oatmeal, for example, is a food that is not only rich in fiber, but also contains protein.

Legumes, such as lentils, chickpeas, and beans, are also high in fiber and protein. They are very versatile and can be used in a variety of dishes, from salads to soups to stews.

Combined with regular physical activity, incorporating whole grains and legumes into your diet can help you lose belly fat and maintain your weight loss over the long term.

Foods to avoid when dieting

While some foods can aid weight loss, others can actually prevent you from losing weight. Foods high in sugar and saturated fat should be avoided. They provide a lot of calories but few nutrients, and tend to promote weight gain.

Similarly, sugary drinks, such as sodas or industrial fruit juices, are very high in calories and can contribute to increased body weight.

Alcohol, in addition to being harmful to your health in the long term, contains only empty calories, so alcohol consumption should be avoided as much as possible in your diet if you want to lose weight and maintain good health.

In short, too much is the enemy of good. Avoid excess as much as possible to stay in shape or lose weight.

A word of advice: pleasure above all else

Ultimately, the most important thing in the weight loss process is pleasure. Eating should remain a moment of joy, sharing, and satisfaction. Choosing foods that you enjoy, that are good for your health, and that help you achieve your goals is the key to success. Remember that everyone is unique, and what works for one may not work for another. Listen to your body, respect your cravings, and find your own balance.

In summary. Finding the balance for a successful diet

Choosing a healthy, balanced diet helps you lose weight and maintain your ideal weight. It's also essential for staying healthy and avoiding many diseases. Foods rich in protein, fiber, and healthy fats, combined with vegetables and fruits, are ideal for helping you lose weight and slim down. However, it's essential to remember that moderation is key and too much is never good. Even a healthy food can prevent you from losing weight if consumed in excess.

Rebalancing your diet for weight loss isn't just about deciding which foods to eat or avoid. It's about finding a balance between eating healthy and enjoying your meals. Healthy eating is a lifestyle, not a temporary weight-loss diet. Losing weight can take a long time; you need to be patient and persistent. To maximize your weight loss, it's important to exercise regularly alongside your weight-loss diet. Exercise is effective at burning fat and calories, creating a greater calorie deficit, and preventing fat storage.

Eating to lose weight is not just a question of choosing the right foods, but also a question of pleasure and well-being.

If you are a beginner or need help losing weight or rebalancing your diet, consult a nutrition and health professional.