You can eat to your fullest without having to look at the scale. In fact, if we manage to introduce fiber and protein, and exercise a little restraint, we can reduce the intensity of our meals and our caloric intake.In this sense, some winter seasonal foodas well as other products that can be easily found on supermarket shelves, are unbeatable choices as they guarantee a good nutritional contribution, have a feeling of satiety and avoid high caloric intake.
“Choosing seasonal foods not only helps Greater freshness and flavor, which also translates into nutritional benefits. During the winter, nature offers us a variety of products that can become strategic allies in maintaining a balanced diet. Due to the cold and lack of sunlight, our bodies need more nutrients and vitamin C. Even better, because it’s the season for mineral-rich vegetables, like leeks, cabbage, or spinach, and vitamin C-rich citrus fruits, like leeks, cabbage, or spinach. explains Dr. Yaiza Acosta Chinea, a sports physician and nutrition expert who often works with Marnys.
“he winter Now is the time for cold-hardy plant fruits and vegetables, especially those grown in the ground. Additionally, as temperatures change, so do our appetites in the kitchen: We prefer hotter, spoon-fed dishes such as soups, stews, creams and purees,” adds Dr. Acosta, He especially praised kale and squash.
“this kaleHigh in fiber and vitamins, it’s a great addition to salads. Its crunchy texture and unique flavor make it a healthy and delicious addition.this pumpkinOn its own, it’s high in antioxidants and low in calories, and can be incorporated into soups or purees to add flavor without disrupting your diet. Its versatility makes it an excellent choice,” he said.
The Importance of Green Leafy Vegetables
As we mentioned before, leafy greens such as those mentioned by experts, as well as escargots, beets or broccoli are excellent at this time and can easily be incorporated into any type of menu. “Everything you take in green leafy vegetableswhether in soups, salads or as part of other preparations, it is beneficial because it will provide us with a large amount of fiber, which will cause mechanical satiety to kick in and our desire to eat will Reduction,” he shared. Roberto Oliver BolivarClinical and sports nutritionist, expert in high performance sports nutrition.
Show on the same line Teresa Solanasis a Nursing Assistant at Puerta De Hierro Majadahonda University Hospital (Madrid) and Senior Professor of Nutrition at ILERNA.
“Some foods, because they are low in calories, allow us to free intake For example, leafy greens (beets, spinach, or kale) and other greens or vegetables (lettuce, cucumbers, zucchini, or mushrooms), when consumed in large amounts, stimulate the satiety center, leading to weight loss. ” experts., which emphasizes that “they have few calories and provide many vitamins, minerals and fiber. “
But it’s not just vegetables that are part of a balanced diet; Lean meat For example, chicken, turkey, rabbit, and even beef or pork (depending on the cut) are all good options for prioritizing fiber and protein.as they too fish Examples include salmon, which is rich in omega-3 fatty acids, or cod, which is low in calories and high in protein. Likewise, fruits worthy of attention include the already mentioned oranges, tangerines, kiwis or avocados.
Of course, if the goal is to lose weight, several aspects must be considered.Although there is no better time than another eat fruitYes, you have to pay attention to everyone’s background and circumstances. “People who are overweight or obese may also be sedentary and may be insulin resistant, so consuming large amounts of fruit that is low in fiber and high in sugar is not recommended,” comments Roberto Oliver. .
“The solution for these specific situations,” he continues, “is to reduce the amount of fruit and add protein or fiber foods like leafy greens or even whole grains. But most importantly, a mix with protein or healthy fats will Causes lowering of glycemic index. slow down The body converts food into sugar. ” adds the expert, who recommends paying attention to the type of fruit eaten, since within the framework of a weight loss strategy it is best to eat it with the skin.
Although he also emphasized that we must know how to differentiate The relationship between glycemic index and glycemic load. For example, watermelon has a higher glycemic index, which is related to the body’s ability to convert food into sugar, but it has a lower glycemic load because it provides a lot of water and therefore is lower in sugar.
Anyway, as you can see, there are a variety of foods you can incorporate into your diet without paying too much attention caloric intake and its impact on scale. In any case, when choosing food and planning different menus, you must always maintain a certain moderation and try to use a little common sense, since our bodies are not incompatible with variety. On the contrary, we need everything. Except for ultra-processing.
Álvaro Piqueras is a sports expert who has specialized in fitness, nutrition and other health topics for the past five years. Try to stay up to date on the latest research and trends in your field so that you can rigorously share training routines that can inspire you to change your habits, properties of foods that should be part of your diet, or scientific discoveries that can improve the physical and mental health of people like you.
He began his career in local and regional media in the land of Quixote, specifically in Albacete. From there, he spent a fulfilling time at a brilliant independent advertising agency named after the Beatles song “Getting Better” before catapulting him into the national media, although he always maintained his journalism career.
Therefore, he pursued his dream to work for one of the country’s major publishing groups, such as Prisa, Vocento and now Hearst. Perhaps you have read his articles in the digital edition of Diario As, where he discusses countless topics, or in the ABC and other newspapers and magazines of the group, where he prepares branded content for big brands, multinationals and institutions Report. If you haven’t had the chance, now is the time to give it a try in Men’s Health and Runner’s World.
It couldn’t be otherwise, he admits that he is a sports enthusiast and from an early age he tried various sports such as track and field, football, basketball, tennis, cycling or swimming. Sometimes feel the adrenaline rush of competition and sometimes just enjoy the benefits of physical activity. Now he’s doing functional exercises and boxing because he’s convinced the punching bag can’t fight him back.
He graduated in Advertising and Public Relations from the University of Alicante and has also received specialized training in social media management and guidance, strategic planning and graphic design. Recently, he delved into the field of generative artificial intelligence applied to journalism, but he said under oath and perjury that he was not using it for professional purposes because, among other factors, after 20 years of experience in the field of communications, he Still love every word I wrote. .