These are the 32 foods that are least fattening

Cinnamon

The nutritionist Michael Cymes, author of Live more and better , defines this spice as the perfect other half, since "integrated into food or infusions, it helps to regulate blood sugar level". Here we leave you a delicious recipe for apple and cinnamon muffins (can you think of one more, more, more delicious mixture?).

Water

It could not be missing from this list. As Nela Berlanga, pharmaceutical nutritionist of the KilosOut team tells us: "Studies carried out by the University of Birmingham (United Kingdom) show the effectiveness of drinking a good glass of water half an hour before meals in low-calorie diets in treatments against obesity. Sometimes hunger pangs are signs of dehydration. "

Walnuts

"Have you ever soaked a walnut in water?" Asks nutritionist Ana Amengual, from the Júlia Farré Nutrition Center. "The walnut greatly increases its volume. Therefore, between meals, taking a handful of these nuts with a glass of water or an infusion helps us to stay satiated for longer," she exclaims. So now you know, grab a handful of walnuts and your bottle of water and keep gluttony away.

Strawberries

It is one of the fruits that less fatten: it only contributes 27 kcal per 100 g. It is a source of vitamins C, K, folic acid, iron, and magnesium. Useful in case of anemia, arthritis, rheumatism, heart ailments and diabetes. Ah! And it is super refreshing.

Oats

Are you one of those who are constantly making visits from foreigners to the closet of forbidden whims? Well, oatmeal - and its satiating power - is what your diet needs. It is rich in fiber and slows down the passage of sugar into the blood. Follow the advice of the nutritionist Cymes and incorporate it into your breakfast (with milk and nuts as a porridge, you will want to repeat!). Do you want more ideas, chef? Five recipes that will make oatmeal your new best friend.

Rabbit

If you are a meat lover, opt for the least fat, such as rabbit, which is one of the least fattening meats (88 kcal per 100 g). In addition, it is a very easy to digest meat and very rich in iron. Provides high quality proteins. Consuming it instead of other meats is one of the tricks that never fails. Consume it grilled or baked twice a week.

Apple

You can't even imagine what the forbidden fruit can do for you and your curves. The specialist Michael Cymes says that this fruit traps a part of the lipids before they turn into love handles. Sounds good right? Well, as soon as you try this recipe for roasted apples with dried fruits, you will want to bite the apple and take a walk to Eden (and Adam).

Grapefruit

With only 26 kcal, grapefruit is purifying and can help eliminate toxins and waste from the body. In addition, it contains great nutrients: fiber, calcium, vitamin C, magnesium and potassium.

Chilli

As soon as you eat it, it increases the internal temperature of the body. Nutritionist Michael Cymes even jokes that it's like 'doping' your metabolism. Discover more fat burning foods here.

Hake

If you take a serving of 100 g you only add 63 kcal. Rich in omega 3 and calcium, hake is high in protein and low in fat. It is proven that its regular consumption helps reduce abdominal fat. With less collagen than meat, therefore it fights ulcers, gastritis or reflux.

Egg

It is a light food that can be included in low calorie diets. Despite popular belief, the fats it contains are found only in the yolk and represent 11% of its weight. If we add to this its high water content (75% of its weight), it is easy to understand that 100 g of eggs only represent 150 kcal. Do you want to know why you should eat more eggs (and with their yolks)? Read, read …

Asparagus

They provide only 20 kcal / 100 g, but a large amount of fiber. In addition, they are diuretics and are considered one of the foods to live longer and better because their vitamins and nutrients help the formation of antibodies and red blood cells, and they have an important antioxidant power.

Garlic

And water … Seriously. Garlic is not only a boost of antioxidants that protect you from free radicals, it is also anti-inflammatory and has detoxification effects. Do you want to fight the bad breath it causes? Drink water, it is one of the best remedies against halitosis.

Shellfish

Mussels, clams, cockles, prawns … they are super light (60-70 kcal per 100 g) if you make them steamed or grilled. Mussels are also very rich in chromium, a mineral that activates the emptying of fat from cells. For this reason, one of the 20 tricks to lose weight faster is to eat them as a snack.

Lentils

Legumes are rich in protein and fiber, this makes them satiate and therefore with less amount you kill the worm. Our favorites are lentils, which also have a powerful antioxidant effect due to their high content of polyphenols, among which phenolic acids and flavonoids stand out. These have anti-cancer properties, as published in the journal Clinical Nutrition . Of course, no stews with chorizo, learn to include them in your diet with recipes as healthy as this one.

Celery

It barely has 17 kcal per 100 g (it even has less than cucumber) and has a great detox effect. Its high water content, which is 95.4%, makes it perfect for losing weight. Include it in your smoothies or, even better, cut it as raw foods and serve it as a snack with avocado. Delicious…

Mushrooms

With only 22 kcal per 100 g, it is low in carbohydrates and fats and rich in B vitamins, which support your defenses. It also contains potassium, which improves fluid retention and prevents bloating in the afternoon. In addition, its contribution in phosphorus activates mental agility. Like the rest of the mushrooms, they contain a large amount of fiber (cellulose), which is why, in addition to gaining very little weight, they are one of the essential foods of a satiating diet.

Milk

Dairy products with zero percent fat and high in protein are perfect for breakfast, since as Michael Cymes points out, “their assimilation requires energy from the body. By doing this, you burn calories! " In addition, it will keep you satiated, say goodbye to the voracious hunger that comes in mid-morning! Did you think that milk was a forbidden food if you are looking to lose weight? Here are 13 more myths about this dairy.

Apple vinager

It also helps regulate blood sugar levels, according to expert Michael Cymes. The key is that, as a study by Arizona State University (USA) showed, vinegar reduces the glycemic response to the consumption of foods that contain starch.

Almonds

If you regularly consume nuts, as published in the scientific journal Plos ONE, you will have less chance of suffering from obesity and metabolic syndrome. Bet on almonds, which are rich in vitamin E and, although they have a bad reputation due to their fat content, they are actually mono and polyunsaturated that help our hearts.

Ginger

If you can support the strong flavor of this root, and you even like it, incorporate it into your infusions and smoothies and benefit from its thermogenesis capacity, that is, to boost metabolism.

Banana

This fruit, as the specialist Nela Berlanga points out, "is demonized in almost all diets, but for us it is the star fruit of the method. It is perfect for breakfast or as a mid-morning meal, as it is rich in vitamin C , water, fiber and amines (serotonin, tyramine, noradrenaline), which causes a feeling of well-being during the rest of the day. In addition, it has endless medicinal properties, is a source of potassium, prevents ulcers, reduces cholesterol and is anticancer ".

pumpkin

With 25 kcal per 100 g, it is the queen of antioxidants. It is rich in fiber and powerfully diuretic. What more could you want? Well, a recipe as delicious as this one.

Green Tea

It is diuretic and its tannins fight the accumulation of fat. This is stated by a study from the University of Maryland (USA). Sign up for tea time, and if green doesn't convince you, here are more ideal infusions to stand up to those pounds …

Carrot

Take it raw. By forcing yourself to chew intensively, it increases salivation and creates a feeling of satiety. In addition, now that summer is coming, it is the best option to prepare your skin from within for sun exposure and achieve an ideal tan thanks to its contribution of beta-carotenes.

Cruciferous vegetables

Broccoli, cabbage, Brussels sprouts, cauliflower and the famous kale are vegetables rich in nutrients, including several carotenoids (beta-carotene, lutein, zeaxanthin); vitamins C, E and K; folate; and minerals. "And the most important for weight loss, rich in fiber and with a very low caloric intake", explains specialist Nela Berlanga from KilosOut.

Lemon

Increases metabolism and promotes weight and fat loss. The Journal of Clinical Biochemistry and Nutrition states that the polyphenols present in lemon peel also help prevent the slap on the scale. Marching a lemonade and 10 more tricks to get the most out of the benefits of this citrus!

Coffee

Nutritionist Michael Cymes advises taking it (in moderation, miss) to avoid fluid retention. It will also speed up your metabolism causing you to burn more calories. Ah! And according to a study by the American Chemical Society , you have more antioxidants than green tea! Is this heavenly music to your ears? Well, here are six more things that no one has told you about coffee.

Avocado

We are talking about one of the superfoods with the most benefits, it is a fat shot … but one of the good ones! Of course, it is very caloric, so do not go overboard with the amount (do not eat more than 1/4 a day). The ideal is to incorporate it into your breakfasts, since being very nutritious it will prevent you from wanting to kill the bug in the middle of the morning. It is also a perfect ingredient in your salads. Be aware of the fact: It increases the absorption of beta-carotene from spinach by 15.

Quinoa

Whole grains cannot be lacking either, according to the KilosOut specialist. The aforementioned oats, rice and whole wheat pasta, rye and quinoa should be present in all kitchens (whether you want to lose weight or not). "This is because they are a great source of fiber and help control weight by feeling full. In addition, they have a low glycemic index that helps to more stable control the glucose peaks that are generated," he says Nela Berlanga.

Tuna

Review your shopping list and make sure you have listed tuna and other fish rich in omega 3 and 6 oils. "Tuna is a lean fish, so it does not have much fat and is low in calories and rich in protein. source of group B vitamins and minerals such as selenium and magnesium, which complement the action of omega 3s by taking care of our heart, "says nutritionist Nela Berlanga. Psst, psst, the plate looks good, right? Well, we have the recipe!

More slimming foods

Discover the perfect snacks to lose weight here. Aha , make the mid-morning or mid-afternoon breaks stop being synonymous with 'nutri sin' …

With summer just around the corner, it's time to try to control our curves so they don't skid. Let's be honest, raise your hand if you haven't started fooling around with a diet! Well, give it a folder. We have the definitive solution to lose weight by eating healthy. Take note…

DANGER: MIRACULOUS DIETS

To begin with, we must make it very clear that " no food or any product makes us lose weight in a miraculous way as they sometimes paint us, " warns Ana Amengual, dietician - nutritionist at the Júlia Farré Nutrition Center. To which she quickly adds: “Yes it is true that, the fact of including some healthy foods and guiding them within a dietary planning helps us to displace unhealthy processed products such as pastries and chocolates. In this way, we manage to improve the quality of food and indirectly this helps us lose weight ”. Not to mention physical activity, something that, as Amengual affirms, is another of the fundamental pillars to boast of a great guy and an iron health.

From KilosOut they agree on the importance of underlining the fight against products - supposedly - 'magic' and of working on a re-education of healthy habits. "And there are a series of foods that, apart from helping us to be satisfied and lose weight, are essential for the proper functioning of our body," explains pharmaceutical nutritionist Nela Berlanga.

So the next time you think about doing the diet of this or that famous, the other monofood or the one your neighbor did to lose 10 kg just before her wedding, leave the reins to common sense. Repeat with us: miracles don't exist . Really. So no messing with your health …

LOSE WEIGHT IN A HEALTHY WAY

You don't have to buy açaí, baobab, chlorella and many other foods that you don't even know how to pronounce. Review what is in your kitchen and make sure it is not missing …

Water. We often confuse the feeling of thirst with hunger. When you feel like robbing the kitchen, drink a glass of water and if after a few minutes you are still hungry, eat! But with your head. Drop those fries …
Vegetables and vegetables. At the Júlia Farré Nutrition Center they point out: "We always recommend that they be included in both lunch and dinner, and that they occupy half the plate. Their presence on the plate helps us to balance our menus and reduce their caloric intake without Let's finish the meal with a feeling of hunger, since being rich in fiber and water will make us feel full ".
Vegetables. They are very nutritious (they contain complex carbohydrates and proteins) but they are also very rich in fiber. This combination makes the dish we include them in nutritious, filling and … drum roll … with a low glycemic index! That is, the insulin response to this consumption is much slower, which is a very positive point when the goal is to lose weight.
Whole grains. "Despite what is 'sold' in many miracle diets, the carbohydrates that we obtain through integral sources such as whole oats, brown rice or wholemeal bread -in adequate portions- help us to take care of our metabolism no longer losing our muscle glycogen stores during the lean period. " As you read it, the nutritionist Amengual affirms that introducing these carbohydrates in many cases is ideal to lose fat mass.
Nuts. Almonds, cashews, hazelnuts … which ones do you prefer? We with the nuts. Ah! And if you have not yet incorporated the seeds into your recipes, what are you waiting for? The pumpkin ones will give a crunchy touch - and a plus of serotonin - to your salads.
Fruits. When asking the nutritionist Ana Amengual about a specific fruit, she replied: "Whatever you want! Strawberries, grapes, bananas, apricots, raspberries, melon, watermelon, tangerines … They are all healthy and highly recommended." You can say higher, but not clearer! Of course, it is not worth cheating like Homer Simpson …

With the advice of Nela Berlanga, pharmaceutical nutritionist of the KilosOut team; Ana Amengual, dietician - nutritionist at the Julia Farrè Center; Michel Cymes, author of Live more and better (Zenith).