According to nutritionists, you can eat without limits to feel satisfied and lose weight.

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You can eat well, in quantity and on a scale without asking. In fact, if we manage to introduce fiber and protein and exercise some restraint, we can reduce the energy and calorie content of meals. In this sense, sure Seasonal food in winterAnd others that can be easily found on supermarket shelves, it is an unbeatable option as it guarantees a good nutritional contribution, is satisfying and avoids high calorie intake.

“Choosing seasonal foods only contributes to that More freshness and taste, but also translates into nutritional benefits. During winter, nature provides us with various products that can be strategic allies in maintaining a balanced diet. With the cold and lack of sun, our body demands more nutrients and vitamin C. Even better, because it is the season for mineral-rich vegetables, such as leeks, cabbage or spinach, and vitamin C-rich citrus fruits. As oranges, tangerines or persimmons etc.,” Dr. Explains Yaiza Acosta China, a sports doctor and nutritionist who regularly collaborates with Marnis.

“That winter It is time for fruits and vegetables from plants that tolerate the cold well and especially vegetables grown underground. Additionally, our appetites in the kitchen also change with the change in temperature: we prefer warm and spoon-fed dishes like soups, stews, creams and purees,” says Dr. Adds Acosta, who especially praises kale and pumpkin.

“The Tomorrow, packed with fiber and vitamins, is a great option to add to salads. Its crunchy texture and distinctive taste make it a healthy and delicious companion. This the pumpkinFor its part, rich in antioxidants and low in calories, it can be incorporated into soups or purees to add flavor without compromising the diet. Its versatility makes it an excellent option,” he says.

Importance of green leafy vegetables

As we mentioned earlier, green leafy vegetables such as those mentioned by the expert are the best at this time, but escarole, chard or broccoli are also excellent and can easily be included in any type of menu. “Everything that is ingested Green leafy vegetablesWhether in a soup, salad or as part of another preparation, it is beneficial because it will provide us with a lot of fiber and because of this the satiety mechanism will start working and we will want to eat less,” he shares. Roberto Oliver BolivarClinical and sports nutritionist and specialist in high-performance sports nutrition.

On the same line it shows Teresa SolnasNursing Assistant at the Puerta de Hierro Majadahonda University Hospital (Madrid) and Professor at the ILERNA Higher Degree in Dietetics.

“There are some foods that, due to their low calorie content, give us a Free consumption such as green leafy vegetables (chard, spinach or kale) and other greens or vegetables (lettuce, cucumber, zucchini or mushrooms) that, when consumed in large quantities, stimulate the satiety centers, leading to the desired weight loss benefits,” suggests is. expert. , who highlights that “with few calories, they provide many vitamins, minerals and fiber.”

But vegetables are not the only part of a balanced diet, Lean meat Foods such as chicken, turkey, rabbit, and beef or pork are also good options, depending on the type of cut, prioritizing fiber and protein. As are they fish Such as salmon, rich in omega-3 fatty acids, or cod, low in calories and high in protein. In the same way, it is worth paying attention to fruits such as oranges, tangerines, already mentioned, kiwi or avocado.

Fruit case

Of course, if the goal is to lose weight, there are many aspects to consider. However, no time is better than another eat fruitYes, you have to look at each person’s context and circumstances. Roberto Oliver comments, “An overweight or obese person, who is also likely to be sedentary, may have insulin resistance and therefore it is not advisable to introduce large amounts of fruits that are low in fiber and high in sugar.” .

He continues, “The solution in these particular cases is to reduce the amount of fruit and add protein or fiber-rich foods such as green leafy vegetables and whole grains to the equation. But above all, a combination with protein or healthy fats will lower the glycemic index. will happen Reduce speed with which the body converts food into sugar,” adds the expert, who advises to pay attention to the fruit you eat because, under a weight loss strategy, it is better to eat it with the skin.

Yet he also emphasizes that we must Learn how to tell the difference Between what is glycemic index and glycemic load. For example, watermelon has a high glycemic index, which relates to the body’s ability to convert food into sugar, but then has a low glycemic load because it provides a lot of water, its sugar content is low.

In any case, as you can see, there is a wide variety of foods that can be included in the diet. Calorie intake and its effect on scale. In any case, you should always act with a certain moderation and try to apply some common sense when choosing food and planning different menus because our bodies are not incompatible with variety. On the contrary, we need everything. Except ultra processed.