• The two-week diet to lose a couple of kilos without being hungry or bored

Maintaining weight during this quarantine is one of the objectives that many of us have set ourselves, but achieving it is not an easy task, especially when in these phases of de-escalation the option of tapas with friends on the terraces is more than irresistible.

And although we know very well what the formula is to avoid gaining extra kilos - the sum of a healthy diet and regular exercise - there are some foods that can make it easier. "In order not to fall into unnecessary temptations, we must take into account satiating foods , those that make us feel full and manage to prevent us from biting between meals," says Marta Vallejo, Dietitian Nutritionist at Clínica Opción Médica.

Which are? "Those that contain a higher proportion of fiber or fat, " explains the nutritionist. And it is that incredible as it may seem, fats, if they are good, also help you lose weight. Thus, we can divide satiating foods into two large groups: vegetables and fats.

Vegetables

"These should always be a priority when we design our menu, because they are the foods that contain the highest proportion of fiber, " says Marta Vallejo. "With a vegetable dish we manage to have a lot of volume, which will make us feel a great feeling of satiety (not fullness) and, at the same time, the caloric intake will be very low," he says. Among the lighter options are celery, cucumber, radishes, broccoli, asparagus, and onion.

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The fats

"In this group we must take into account the amount we take if what we want is to control weight, " says Marta Vallejo, "however, fat is a good ally and we can introduce it in main meals, since it helps to satiate and prevent us from falling into the snack between meals. " Some examples of healthy fats are avocado, nuts, and coconut . "I always recommend combining fat with protein," explains the nutritionist, "since the satiating power of the dish will be even greater." Among the best, Marta Vallejo highlights eggs, blue fish and dairy products (cheese, yogurts ...).

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