Do you want to know about the healthy foods to eat to lose weight? Well it is extremely important to eat foods that helps in weight loss in right way when on a mission to get flat belly. Not every food is a weight loss food. You need to find healthy foods that actually slim you down. Though exercising helps to lose weight but research says that upto 70% weight loss can be achieved by eating healthy foods. This article presents list of 20 foods to eat to lose weight which helps a lot in slimming you down and avoid weight gain in the long run. Have a look at those super foods.
Here is the list of top 20 healthy foods you must eat on to lose weight quickly.
Let's look at each of these foods that help you lose weight in more details and find out how to actually aid in weight loss.
Almonds are among the most healthy foods to eat to lose weight. High in mono and polyunsaturated fats, almonds are beneficial in lowering your cholesterol and making you slim. They contain only 163 calories for 23 almonds which is less than many nuts. Almonds are also rich source of Vitamin E and fiber which highly benefit your health, skin and hair. According to The International Journal of Study, people who ate almonds in unison with low calorie diet lost more weight than who did not take almonds but binged on crackers instead.
You can make use of almonds to crust a lean protein foods like salmon or sprinkle them into your breakfast such as cornflakes-milk.
You can add a few almonds in your smoothies and milk shake. You can munch on few almonds whenever your mood strikes to grab a fat-laden finger fries or chips.
Apples are a natural appetite suppressant which induce you to eat less and control your calorie intake dramatically. Apples are rich in pectin which takes time in digesting and makes your stomach full for longer. Study reveals that eating apples are more helpful in shedding pounds than drinking apple juice or apple shake. Also, rich in anti-oxidants, vitamin C and fiber, apple keeps your digestion in order and keep your bowel clean by curing constipation and bloating. Make sure you eat apples with their skin to get the maximum nutritional benefits and ensure faster weight loss.
Although considered the main culprit for weight gain, whole eggs are considered to be weight loss food when you are on weight control regimen. They are high in protein but less in calories and keep you full for long. A study on 30 overweight women proved that people who ate breakfast of eggs instead of bagel showed that they felt more satiety and ate less for next 36 hours.
Egg contains all the nutrition that are needed for proper functioning of our body. All the nutrients founds in eggs will never let you deprive of essential nutrients when you are on a calorie restricted diet. Yolks are rich in nutrients as compared to egg whites so incorporate whole eggs into your diet as a food to eat to lose weight.
A 8 week study reveals that people who ate eggs as compared to bagel lost more weight. So make it a point to gorge on this protein rich food to lose weight easily and quickly.
[Also Read: Uses and Benefits of Eggs for Skin]
4. Leafy greens
Leafy greens like kale, spinach, collard, swiss chards are few leafy green vegetables. Leafy green vegetables are interesting ways to add the volume of your food minus extra calories. So they are good friends for weight watchers. They are low in calories and cholesterol and so they helps in weight loss.
Leafy vegetables are high on nutritious side, they are high in calcium which is beneficial aid in burning fat and bulges from your body.
5. Wild Salmon
Oily fish like wild salmon is incredible good for those who wish to lose weight eating food. Salmon is high in protein, healthy fats and essential nutrients. To top it off, it is really satiating low-calorie food that keeps you full for long. Being a sea food, salmon is loaded with Iodine which is helpful in proper functioning of thyroid. Thyroid plays a major role in proper running of metabolism and your body weight.
Salmon is rich in omega-3 fatty acids which have been known to reduce inflammation which has been closely related to obesity and metabolic disease. Mackerel trout, sardines are also rich in omega-3 fatty acids which are also good choice for calorie conscious people. So you must include wild salmon in your list of foods that helps to lose weight.
6. Cruciferous Vegetables
Cruciferous vegetables like cabbage, cauliflower, Brussels sprouts are are rich in fiber that keep your stomach satiated for long. They are also rich in proteins as compared to other vegetables, which help in losing weight. Packed with high protein, low energy density, low fat and low calorie, these vegetables are really a weight loss food which you must feed on to lose weight.
7. Cottage Cheese
Cottage cheese has high protein but less calorie and less fat. Eating cottage cheese is a great way to up your protein intake. It is highly satisfying and low in calories and on the top of, it ti is very delectable and you can prepare a lot of dishes with cottage cheese or paneer. Not only this, being a dairy food, cottage cheese is very high in calcium which is very helpful in fat burning process. So make sure to make cottage cheese a part of diet to shed pounds and stay slim.
Almost all fruits are high in carbohydrates whereas avocados are high in healthy fats. It contains the mono-unsaturated oleic acid the same fatty acid which is found in olive oil. Despite being high in fat, it is also rich in water and also not as energy dense. They also have some nutrients like potassium and fibre. It has been proved in studies that fats in avocado can up the intake of nutrition from vegetables from 2.6 to 15 times. So load on this super food to eat lose weight.
Tuna is another food that helps in weigt loss. It is low in calories but high in protein that help you immensely in losing weight. This is the best food for bodybuilders and fitness freaks like models or actors. If you are planning to lose quick weight, then make sure you are using tuna canned in water instead of oil.
10. Legumes and Beans
Legumes and beans are beneficial for weight loss. They include kidney beans, lentils black beans. They all are very high in protein and fibre, the two nutrients that lead to satiety inducing you to eat less. They also contain resistant starch which aid in cutting calories.
Although some people have intolerance to legumes as it is must to prepare them in right way to reap its nutritional benefits.
It has been proved that drinking soup before meals can satiate your tastes buds and urge you to eat less. Needless to say, foods with low energy density helps to make you lose weight as these foods contain lot of water like fruits and vegetables. What can be better option than sipping soup everyday! You can make healthy and delicious soups with tomato, spinach, carrots, cabbage and other vegetables minus topping of cream. Study reveals that eating the same food as compared to taking the same food in form of soup can have more calories. So make it a point to have a bowl of soup before meal or at snack time to accelerate the weight loss.
Although banana is loaded with the goodness of potassium, it is also jam-packed with resistant starch, a starch which aids in losing weight. Liver digests resistant starch very slowly, so it makes your stomach full for long. At the same time it propels your body into weight loss mode. Calorie burning ingredients are more active in green banana than in ripe banana. So snack on banana when it is still a little green not completely ripe.
Moreover, banana can regulate blood pressure and streamline your body’s digestive system and even replenish nutrients in your body after strenuous working out. Not only this, eating banana on a regular basis can even minimize the chances of strokes in elderly women.
[Also Read: Benefits and Uses of Banana for Skin]
Blueberry is another weight loss food which is rich in manganese which accelerates metabolism and increases the energy level in your body. Loaded with anti-oxidants, one cup of blueberry contains 80 calories and 4 grams of fibre.
On the top of it, blueberries contains compounds that fight cancer causing free radicals and they can even prevent UTI. Eating blueberries on a regular basis keeps your skin bright and keep you memory strong apart from helping in losing weight.
Broccoli is another healthy food to eat to lose weight. This vegetable has lot of calcium and fibre which is helpful in losing kilos. It has miraculous cancer fighting compounds too. One serving of broccoli contains only 30 calories. Eating this vegetable can make you stomach bloat, so stream this vegetable to make it easily digestible as well as preserve its cancer fighting abilities.
Cabbage is high in vitamin C and anti-oxidants but it is very low in calories. One cup of cabbage has only 22 calories. So you can definitely gorge on a bowlful of cabbage without piling on calories. You can make cabbage soup or add it to you salads. You can even add a lot of cabbage to your favourite dish burger to enhance its taste and nutritional values.
[Don't Miss: Health Benefits of Cabbage and Cabbage Juice]
Carrots have high fibre and water content which makes them a food to lose weight. To get the maximum calorie burning benefits of carrots, try to roast them rather than just eating them raw. University of Arkansas reveals that roasted carrots have 3 times more oxidants than that of raw carrots. Beta-carotene in carrots can boost your body’s immune system and improve your vision significantly.
Yes, it is true that coffee can help you lose weight. Coffee contains caffeine which boosts your body's metabolism rate and help in burning more calories per cup (26 calories). A study by physiology and behaviour reveals that average metabolic rate of people who drank coffee was 16 percent higher than those who drank only decaf. Only be careful of how much sugar and cream you add to your coffee preparation. Go easy on sugar to reap the calorie burning abilities of coffee beans.
What is more, exfoliating your skin with coffee beans can minimise the accumulation of cellulite from affected area. Since coffee is diuretic in nature, it can drive the fluid away from the fat cells of body. As a result fat cells shrink in size naturally.
18. Chilli Pepper
Chilli pepper too aids in making your lose weight fast. They are packed with the compound called capsaicin that make you eat less and accelerate the fat burning process. Chilli pepper is found in many weight loss supplements available in market. It has been proven by study that people who eat one gram of red chilli pepper eat less than those who did not eat red chilli pepper. So spice up your foods by adding chilli pepper to them!
19. Apple cider vinegar
Apple cider vinegar is really beneficial in cutting calories from your diet. It is used in various Chinese dishes, condiments such as dressing or vinaigrettes. You can drink apple cider vinegar with water to reap this maximum benefits.
Taking apple cider vinegar at meal time can curb your appetite and taking this at meal time can make you eat 270 calories less than what you eat on a regular basis.
Study conducted on obese people shows that taking 15-30 ml of vinegar for 12 weeks resulted in 1.2 to 1.7 kg or 2.6 to 3.7 pounds weight loss in them.
Apple cider vinegar also controls spike in blood sugar level after meals. So take apple cider vinegar orally to have its incredible nutritional benefits for health.
Artichokes are a filling vegetables which keeps your stomach fuller for long. It has highest amount of fibre among all vegetables. One single artichoke contain 10.3 grams of fibre which is almost half the fibre amount recommended for women daily fibre requirement. You can use artichokes before meal as an appetite suppressant or you can add them in your salad with asparagus and edamame or you can whip up a homemade salsa with artichokes heart, tomato, olives and red onions.
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