This is how you should cook food if your goal is to lose weight

Boiling and overcooking certain vegetables takes away vitamins, minerals, and antioxidants.

If you are a woman and your goal is to lose weight and throw away a few extra pounds requires, that longing requires some effort and effort, as well as willpower.

Losing weight involves exercising, having a positive mindset, hydrating, and one of the most important points: eating well and eating healthy.

But, to this list of recommendations and duties, you must add an additional item: the way you should cook food to lose weight.

And it is that a reality and that is fundamental is the following: it is not only important what we cook, but how we cook it.

For example: what is the use of buying healthy foods, such as fish, and in the end you consume it fried and in a pan, using saturated fats.

Useful tips

Here are some guidelines, techniques, and recommendations on how you should cook certain foods that will help you, in the end, lose weight and achieve an ideal figure:

Treat vegetables correctly

Boiling and overcooking certain vegetables takes away vitamins, minerals, and antioxidants.

Instead, try steaming them. That preserves more nutrients in vegetables than boiling, frying, or even blanching.

Use a steam basket and a timer.

Cook spinach and other quick-cooking vegetables after 5 minutes steaming, diced or grated vegetables after 10 minutes, and denser vegetables, such as whole carrots or potatoes, after 20 minutes.

Use a classic Wok

This is a millenary frying pan and Asian culture. Its shape is bulging and high, in addition to allowing food to be cooked over very high heat.

With the Wok, you can prepare foods with very little fat or oil. In addition, the dishes are ready in a matter of minutes.

In the end, most vegetables retain all their really crunchy flavor and textures.

Kitchen with a little salt

To lose weight reduce all sodium consumption at once, arm yourself with value, and remove the salt shaker from your table.

It also reduces the consumption of ready-to-eat processed foods and high-sodium condiments, such as barbecue sauce, ketchup, and soy sauce.

Instead, look for other flavor-enhancing condiments: like a splash of lemon or yellow lemon juice in vegetables, a splash of balsamic vinegar in stews, or a pinch of oregano or cumin in meat, poultry, and seafood.

Spices are a great ally

Another great ally, which is not always given due attention is the spice rack of the kitchen.

And, beyond pepper or parsley, there is a world to explore in the field of Indian spices and aromatic herbs, capable of adding an exquisite flavor to countless recipes.

Using spices in meals will not add calories and thus reduce the excessive consumption of salt when cooking and that can, in addition, raise blood pressure rates.

Rinse vegetables

You can reduce sodium in vegetables and legumes like black beans and chickpeas by rinsing them with water.

You can also consider fresh or frozen vegetables without seasoning.

Add some good fat to the salad

Using a fat-free dressing or just a little lemon in a salad saves some calories, but it can also prevent your body from absorbing all the nutrients from vegetables.

Purdue University researchers found that adding 11/2 tablespoons of canola oil to a salad can increase the absorption of carotenoids in the body.

Do not miss the olive oil

Of all types of olive oil, extra virgin should contain the most phenols, that is, natural chemicals that promote health and have antioxidant, anti-inflammatory, and anticoagulant properties.

Be sure to buy extra virgin olive oil in a small, dark-colored bottle and keep it capped and stored in a kitchen cabinet away from the stove and bright counters.

Essential foods to lose weight

We present five foods that are great allies in diets and to lose weight:

Green leafy vegetables

Green leafy vegetables, such as lettuce, cabbage, spinach, or chard, have several properties that make them an essential food in any diet.

They are low in calories and carbohydrates, but rich in fiber, and are perfect as a garnish, to increase the volume of our meals without increasing their caloric intake.

Salmon

Salmon is one of those foods that always appears in this type of list about healthy foods. And it is not for less.

These types of fatty fish are very rich in healthy fats and proteins, in addition to other necessary nutrients such as iodine.

Vegetables

Legumes are vegetables rich in protein and fiber, which fill a lot and gain little weight.

The healthiest are lentils and pinto beans (richer in fiber), although there is no reason to avoid chickpeas either.

Soups

The only thing that does not make you fat is water and other liquids and that is why soups should not be missing in any diet.

Therefore, if we add water to our food, we will fill up more consuming the same calories, and we will eat less for the rest of the day.

Avocado

The avocado is the fashionable fruit, and it is not for less.

Avocados stand out for their high content of healthy fats, of the same type as those of olive oil.

This food does not generate a rapid increase or drop in blood glucose, which is what activates the appetite and the need to eat.

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