You’ve probably already been told that to lose weight, you need to eat less. What if the key was to eat better? No need for low-fat meals or miracle powders: certain simple, accessible and nourishing foods can really help you lose weight without frustration.
In this article, we guide you through the best food choices to lighten up without depriving yourself. No miracle recipes, just concrete results. And maybe your next shopping list will change everything.
Hard-boiled eggs, a natural appetite suppressant at a low price
Rich in protein and ultra filling, the hard-boiled egg is a classic that works. It contains all the essential amino acids and a good dose of vitamins. But above all, it helps you avoid unnecessary snacking during the day. Yellow should not be banned: it contains choline, beneficial for fat metabolism.
Eat for breakfast or as a savory snack, it stabilizes blood sugar levels and prevents you from getting pumped up. Two hard-boiled eggs in the morning and you’ll last until midday without cravings.
Grilled chicken breast, the star of lean proteins
Do you want a food that is filling, without breaking your calorie balance? Grilled chicken breast ticks all the boxes. Rich in protein, low in fat, it promotes muscle building while facilitating the loss of fat mass.
Grilled well, without added fat, with herbs or lemon, it even becomes tasty. Ideal for lunch or dinner, it can be accompanied by a source of carbohydrates with a low glycemic index for a complete and balanced meal.
Basmati rice, the ally of smart carbohydrates
Contrary to what many think, carbohydrates should not be banned for weight loss. The key is to choose them wisely. Basmati rice, with a moderate glycemic index, releases its energy slowly. Result: you feel full longer and you avoid the famous sluggishness two hours after the meal.
It goes well with everything: sautéed vegetables, grilled proteins, or even a simple drizzle of olive oil. As a bonus: it is well tolerated by sensitive intestines.
Sweet potato, fiber and satiety on the menu
Sweet potatoes are much more than a trendy “healthy” food. It contains soluble fiber, which slows digestion and prevents cravings. Its richness in beta-carotene also boosts the immune system.
Cooked in the oven, steamed or mashed, it advantageously replaces classic potatoes, with better filling power. It’s a smart choice if you want to control your weight while eating with pleasure.
Cottage cheese, Greek yogurt and skyr: the essentials in the fridge
It’s difficult to talk about weight loss without mentioning these three stars of the fresh produce section. 0% cottage cheese, natural Greek yogurt and skyr are all three rich in protein, low in sugar (if you take them unsweetened) and very filling.
Their creamy texture gives a lasting impression of satiety, ideal for avoiding gaps. You can eat them as a snack, for breakfast or even as a dessert with some red fruits.
Sourdough bread, the best option for your breakfast
Did you think you had to say goodbye to bread? Not if you choose wisely. Sourdough bread, compared to industrial white bread, is much more digestible and has a lower glycemic index. This means fewer insulin spikes, therefore less fat storage.
Natural leaven promotes better assimilation of nutrients and prevents bloating. Spread with a little almond puree or accompanied by a hard-boiled egg, it’s a balanced and satisfying breakfast.
85% dark chocolate, the pleasure that does not make you gain weight
Yes, you can eat chocolate while losing weight, as long as you choose it dark. 85% cocoa chocolate contains little sugar and a lot of magnesium, good for morale… and to calm sweet cravings.
Two squares are enough to please you without feeling guilty. At the end of a meal, it helps to reduce the feeling of satiety and limits cravings.
List to remember to lose weight without depriving yourself:
- Hard-boiled eggs
- Grilled chicken breast
- Basmati rice
- Sweet potato
- Cottage cheese 0%
- Plain Greek yogurt
- Skyr
- Sourdough bread
- Dark chocolate 85%
FAQ – Foods that help you lose weight: what you need to know
1. What type of Greek yogurt should you choose to lose weight?
The best choice remains
plain Greek yogurt with 0% fat, no added sugar. Avoid flavored versions or versions with fruit coulis, which are often very sweet. Some brands like Fage, Danone or Carrefour offer versions high in protein and low in calories, perfect for satiety.
2. Skyr or cottage cheese: which is more interesting for losing weight?
Both are effective, but the skyr has a slight advantage: he is richer in protein and denser, which reinforces the effect of satiety. However, 0% white cheese remains an excellent choice, softer and easier to digest for some.
3. Which dark chocolate to choose to avoid gaining weight?
Opt for a dark chocolate containing
at least 85% cocoa. The higher the percentage, the less sugar. Brands like Lindt, Kaoka or Alter Eco offer tablets with few ingredients, rich in magnesium and good for satiety.
4. Is wholemeal bread better than sourdough bread for weight loss?
Not always. THE
Sourdough bread, especially if it is based on semi-wholemeal or wholemeal flour, is often more digestible and has a lower glycemic index than classic wholemeal bread. Its natural fermentation improves nutrient assimilation and reduces blood sugar peaks.
5. Is basmati rice really better than brown rice?
Yes, in many cases. THE
basmati rice has a
lower glycemic index than classic white rice, and it is often
easier to digest than brown rice. It releases energy more slowly and helps maintain stable blood sugar levels, which is beneficial for weight loss.
Photo credit: @shutterstock
