One of the most challenging aspects of trying to lose weight is staying in a good mood. In addition to following a balanced diet, which is often not very easy, it’s important to know which foods to choose to reduce cortisol and combat the stress that weight loss can bring.

Cortisol increases stress hormone levels and can affect both hunger and the desire to eat certain foods that are not recommended during the weight loss process, influencing appetite and especially sleep.

Foods for Weight Loss, Mood Boost, and Stress Relief

To avoid a vicious cycle that makes us eat more and feel nervous and irritated, we should try to balance essential nutrients, such as carbohydrates, fats, and proteins, which provide a good feeling of satiety without sacrificing flavor. 

Choosing foods that support mood and discipline is also important.Certain foods, such as almonds, kiwi, arugula, and eggs, are highly recommended and can positively impact weight loss.

Kiwi

Low in calories and rich in water, kiwi contains nutrients that support the diet, such as vitamin C, one of the best food sources, and magnesium, which helps reduce stress hormone levels like cortisol. 

Kiwi also contains polyphenols that assist liver function and fiber that supports intestinal regulation. It’s an ideal fruit for combating stress while staying in shape.

Almonds

Almonds provide essential fatty acids and minerals, including magnesium, which is valuable for fighting bloating and bad mood. 

Almonds also contain nutrients beneficial for the nervous system. They increase the presence of tryptophan, an essential amino acid for serotonin synthesis, a hormone that affects appetite. Just a small portion added to breakfast or as a snack can boost the presence of this amino acid.

Eggs

Eggs are an excellent source of high-quality protein that helps build and maintain lean muscle mass. They also provide minerals like zinc and iodine, which combat stress, and choline, a precursor of acetylcholine, a neurotransmitter that contributes to a good mood.

Arugula

Arugula enhances the diet with prebiotic fibers that promote a balanced gut flora, which plays a fundamental role in serotonin production (the “happiness hormone”) and short-chain fatty acid production, which has anti-inflammatory effects. It slows down the absorption of sugars and fats, making meals more satisfying.

Arugula also contains calcium, a valuable mineral for emotional health, as well as ascorbic acid and carotenoids that strengthen the immune system, help reduce the risk of certain cancers, and prevent premature aging due to their excellent antioxidant properties.

Chickpeas

Chickpeas supply B-complex vitamins, especially B1, B2, B5, and B9. Additionally, they offer complex carbohydrates, essential amino acids, and B-group vitamins, all of which boost the production of anti-stress hormones.