1. Whole Eggs - New studies show that they do not adversely make any effect in the blood cholesterol and doesn’t even trigger heart attacks. You’ll be surprised that they are included in one of the best foods that you can eat if you want to lose weight.
The reason for this is because they are a good source of healthy fats, protein and even make you feel low in calorie intake. Eggs are rich in high-quality protein, fats and essential nutrients, like vitamin D and choline. It's the protein, and the time of day we tend to eat them, that especially makes them a powerhouse for weight loss. Eating a high-protein breakfast promotes weight loss, because protein increases satiety while regulating hunger and appetite hormones, helping fend off your hunger until lunchtime.
Eggs are very filling and nutrient-dense. Compared to refined carbs like bagels, eggs can suppress appetite later in the day and may even promote weight loss.
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2. Salmon - Salmon and the rest of the oily fish are incredibly healthy. They are also very satisfying to eat, which keeps you feeling full for several hours with only a few calories added to your body. Seafood, not only fish, in general, is a great source to acquire iodine. This is a particular nutrient needed for the thyroid to properly function, a very important organ that will keep the metabolism system of the body active.
Salmon is packed with Omega-3 fatty acids, which shows that it helps reduce inflammation. Inflammation is seen to be one of the major causes of metabolic disease and obesity.
A diet rich in omega-3 fatty acids helped people feel more satisfied when they were watching their calories, per a study in Appetite. Eating salmon can be a delicious and versatile way to get your recommended two weekly servings of heart-healthy fish.
Other than salmon, you should also try out herring, sardines, trout, and mackerel.
Salmon is high in both protein and omega-3 fatty acids, making it a good choice for a healthy weight loss diet.
3. Tuna - Tuna is another low-calorie, high-protein food. It’s lean fish, meaning it’s low in fat. If you're trying to emphasize protein intake, make sure to choose tuna canned in water, not oil.
Tuna is popular among bodybuilders and fitness models who’re on a cut, as it's a great way to increase protein intake while keeping total calories and fat low.
Tuna is an excellent, lean source of high-quality protein. Replacing other macronutrients, such as carbs or fat, with protein is an effective weight loss strategy on a calorie-restricted diet.
4. Lean Beef and Chicken Breast - Meat is a weight-loss-friendly food because it's high in protein. Protein is by far the most filling nutrient, and eating a high-protein diet can make you burn up to 80–100 more calories per day.
Studies have shown that increasing your protein intake to 25–% of daily calories can cut cravings by 60%, reduce your desire for late-night snacking by half and cause weight loss of almost one pound (0.45 kg) per week.
If you're on a low-carb diet, feel free to eat fatty meats. However, if you're on a moderate- to high-carbohydrate diet, choosing lean meats may be more appropriate.
Eating unprocessed lean meat is an excellent way to increase your protein intake. Replacing some of the carbs or fat in your diet with protein could make it easier for you to lose excess fat.
5. Leafy Green Veggies - Leafy greens such as collards, kale, swiss chards, spinach and many others have properties that make them the perfect company for weight loss. Not only are they low in carbohydrates and calories, they are also packed with fiber.
Leafy greens are an excellent addition to your weight loss diet. Not only are they low in calories but also high in fiber that helps keep you feeling full.
6. Cruciferous Vegetables - Cruciferous vegetables include broccoli, cauliflower, cabbage and Brussels sprouts. Like other vegetables, they’re high in fiber and tend to be incredibly filling.
What's more, these types of veggies generally contain decent amounts of protein. They're not nearly as high in protein as animal foods or legumes but still high compared to most vegetables.
Cruciferous vegetables are low in calories but high in fiber and nutrients. Adding them to your diet is not only an excellent weight loss strategy but may also improve your overall health.
7. Boiled Potatoes - They’re particularly high in potassium, a nutrient that most people don't get enough of and that plays an important role in blood pressure control.
On a scale called the Satiety Index, which measures how filling different foods are, white, boiled potatoes scored the highest of all the foods tested. What this means is that by eating white, boiled potatoes, you will naturally feel full and eat less of other foods.
The cloudy looking water after you boil them is the starch. Even after you have drained off the starchy water, the potatoes will retain a bit of their starch.
Sweet potatoes, turnips and other root vegetables are also excellent.
Boiled potatoes are among the most filling foods. They’re particularly good at reducing your appetite, potentially suppressing your food intake later in the day.
8. Beans and Legumes - Chickpeas, lentils, black beans, kidney beans, black-eyed peas, navy beans and some others. These foods tend to be high in protein and fiber, which are two nutrients that have been shown to lead to satiety. Beans and legumes are also a fairly low calorie food.
They also tend to contain some resistant starch after cooking.
Beans and legumes are a good addition to your weight loss diet. They’re both high in protein and fiber, contributing to feelings of fullness and a lower calorie intake.
9. Soups - Diets and meals that have low density in energy tend to make individuals feel that they are full or eat fewer than normal on calories. Most foods that have low density in energy are the ones that contain a lot of water, like fruits and vegetables. But it doesn’t have to be with fruits and veggies all the time. You can also add water to your meals, like making your favorite soup.
Some studies have shown that eating the exact same food turned into a soup rather than as solid food, makes people feel more satiated and eat significantly fewer calories.
Just make sure not to add too much fat to your soup, such as cream or coconut milk, as this can significantly increase its calorie content.
Soups can be an effective part of a weight loss diet. Their high water content makes them very filling. However, try to avoid creamy or oily soups.
10. Cottage Cheese - Dairy products tend to be high in protein. One of the best foods to eat to lose weight is the cottage cheese. This food is mostly on protein alone and has very little fat and carbohydrate.
Eating cottage cheese is a great way to boost your protein intake. It’s also very satiating, making you feel full with a relatively low number of calories.
Dairy products have high calcium content, too, which aids speeding up the process of burning fat off from your body.
Eating lean dairy products, such as cottage cheese, is one of the best ways to get more protein without significantly increasing your calorie intake.
11. Avocados - Avocados are rich in monounsaturated fatty acids, dietary fiber, potassium and phytochemicals. People who eat avocados tend to have lower BMI, body weight and waist circumference than people who skip this green superfood. Most fruits have high carbohydrates, avocados are packed with amazingly healthy fats. It has the high content of monounsaturated oleic acid. This is the same kind of fat that is present in olive oil.
Even though avocados are mostly fat, they also have high water content, so they are not really that dense in energy than what most think about. They are a great addition to your salad since it shows how its fats can increase the uptake in nutrients from veggies between 2.6 to 15 fold. They also have a lot of significant nutrients, including potassium and fiber.
While avocados are higher in calories than other fruits and vegetables, their satisfying fat and fiber combo may help you slim down. Add some to your salad, sandwich or taco night for a burst of creaminess and flavor.
Avocados are a good example of a healthy fat source you can include in your diet while trying to lose weight. Just make sure to keep your intake moderate.
12. Apple Cider Vinegar - Taking in vinegar while you also consume high carbohydrate meal increases the feeling of being full, thus making you eat fewer calories by about 200 to 250 for the entire day.
Vinegar also showed to lessen spikes in blood sugar right after meals, which leads to different beneficial effects on the body’s health in a long term.
It’s often used in condiments like dressings or vinaigrettes, and some people even dilute it in water and drink it. Adding apple cider vinegar to your vegetable salad may help curb your appetite, potentially leading to greater weight loss.
13. Nuts - Despite being high in fat, nuts are not as fattening as you would expect. They're an excellent snack, containing balanced amounts of protein, fiber and healthy fats.
Studies have shown that eating nuts can improve metabolic health and even promote weight loss. What’s more, population studies have shown that people who eat nuts tend to be healthier and leaner than those who don't.
Just make sure not to go overboard, as they’re still fairly high in calories. If you tend to binge and eat massive amounts of nuts, it may be best to avoid them.
Nuts can make a healthy addition to an effective weight loss diet when consumed in moderation.
14. Almonds - Almonds are an excellent source of vitamin E, a good source of heart-healthy mono- and polyunsaturated fats, fiber, and they're high in protein. Eating foods with the one-two punch of fiber and protein can help you feel fuller longer-which makes it less tempting to reach for an unhealthy snack between meals.
Almonds are a great choice to sprinkle over a salad or side dish. You can also use them in pesto in place of walnuts or pine nuts, top your morning granola with them, or simply keep a small bag in your purse as an emergency snack.
15. Whole Grains - Some whole grains that are loaded with fiber and contain a decent amount of protein - notable examples include oats, brown rice and quinoa
Oats are loaded with beta-glucans, soluble fibers that have been shown to increase satiety and improve metabolic health.
Both brown and white rice can contain significant amounts of resistant starch, particularly if cooked and then allowed to cool afterward.
Keep in mind that refined grains are not a healthy choice, and sometimes foods that have "whole grains" on the label are highly processed junk foods that are both harmful and fattening.
If you're on a very low-carb diet, you'll want to avoid grains, as they’re high in carbs.
You should avoid refined grains if you’re trying to lose weight. Choose whole grains instead — they’re much higher in fiber and other nutrients.
16. Chili Pepper - Eating chili peppers may be useful on a weight loss diet because they contain capsaicin, a substance which has been shown to reduce appetite and increase fat burning in some studies. This substance is even sold in supplement form and a common ingredient in many commercial weight loss supplements.
One study showed that eating 1 gram of red chili pepper reduced appetite and increased fat burning in people who didn't regularly eat peppers. However, there was no effect in people who were accustomed to eating spicy food, indicating that a certain level of tolerance can build up.
Eating spicy foods that contain chili peppers may reduce your appetite temporarily and even increase fat burning. However, tolerance seems to build up in those who eat chili regularly.
17. Fruit - Fruit gets a bad rap sometimes because it naturally contains sugar. But eating fruit can help you lose weight, especially when you swap in fresh fruit for processed foods or other unhealthy snacks. You'll get a naturally sweet treat, plus reap the benefits of fiber and antioxidants.
A recent study published in the Journal of Nutrition found that higher fruit consumption was associated with lower risk of becoming overweight or obese, independent of vegetable or fiber intake-though including fruit as part of a healthy diet overall is always the best strategy.
Even though they contain natural sugar, they have a low energy density and take a while to chew. Plus, their fiber content helps prevent sugar from being released too quickly into your bloodstream.
Most fruits can be an effective and delicious addition to a weight loss diet.
The only people who may want to avoid or minimize fruit are those on a very low-carb, ketogenic diet or have an intolerance.
Though fruits contain some sugar, you can easily include them on a weight loss diet. They’re high in fiber, antioxidants and various nutrients that slow the rise of blood sugar after meals.
18. Grapefruit - One fruit that deserves to be highlighted is grapefruit. Its effects on weight control have been studied directly.In a 12-week study in 91 obese individuals, eating half a fresh grapefruit before meals led to weight loss of 3.5 pounds (1.6 kg).
The grapefruit group also had reduced insulin resistance, a metabolic abnormality that is implicated in various chronic diseases.
Therefore, eating half a grapefruit about half an hour before some of your daily meals may help you feel more satiated and eat fewer overall calories.
Studies indicate that grapefruit may suppress appetite and reduce calorie intake when eaten before meals. It’s worth a try if you’re want to lose weight
19. (Full-Fat) Yogurt - Yogurt is another excellent dairy food. Certain types of yogurt contain probiotic bacteria that can improve the function of your gut. Having a healthy gut may help protect against inflammation and leptin resistance, which is one of the main hormonal drivers of obesity.
Make sure to choose yogurt with live, active cultures, as other types of yogurt contain virtually no probiotics.
Also, consider choosing full-fat yogurt. Studies show that full-fat dairy — but not low-fat — is associated with a reduced risk of obesity and type 2 diabetes over time. Try Greek for more protein; plus, research from Appetite found that consumption of Greek yogurt was associated with reduced appetite and increased satiety.
Low-fat yogurt is usually loaded with sugar, so it’s best to avoid it.
Keep an eye on added sugars in flavored yogurts, which only add calories. Instead, use fresh fruit to sweeten plain yogurt.
Probiotic yogurt can increase your digestive health. Consider adding it to your weight loss diet but make sure to avoid products that contain added sugar.
20. Coconut Oil - Coconut oil is high in fatty acids of a medium length, called medium-chain triglycerides (MCTs). These fatty acids have been shown to boost satiety better than other fats and increase the number of calories burned. What’s more, two studies - one in women and the other in men - showed that coconut oil reduced amounts of belly fat.
It’s not about adding coconut oil to your diet but about replacing some of your other cooking fats with coconut oil. Coconut oil still contains calories, so adding it on top of what you're already eating you should consider.
21. Extra Virgin Olive Oil - Extra virgin olive oil is fairly nutritious.It contains modest amounts of vitamins E and K and plenty of beneficial fatty acids.
One tablespoon (13.5 grams) of olive oil contains the following:
- Saturated fat: 14%
- Monounsaturated fat: 73% (mostly oleic acid)
- Vitamin E: 13% of the Daily Value (DV)
- Vitamin K: 7% of the DV
Studies show that the fatty acids and antioxidants in olive oil can offer some powerful health benefits, including a reduced risk of heart disease.
Some people have criticized olive oil for having a high omega-6 to omega-3 ratio (over 10:1). However, its total amount of polyunsaturated fats is still relatively low, so this shouldn't be a cause for concern.
Olive oil is very high in monounsaturated fats and contains a modest amount of vitamins E and K. True extra virgin olive oil is loaded with antioxidants, some of which have powerful health benefits.
22. Popcorn - As long as this popular crunchy treat isn't doused in movie-theater butter, it makes an excellent weight-loss snack. Not only is popcorn high in fiber, it even delivers some protein. A 1-ounce serving of air-popped corn (about 3½ cups) has 4 grams of fiber, almost 4 grams of protein and clocks in at 110 calories. This combination makes it a snack with staying power. Popcorn is filled with air, so you get a pretty large portion without a lot of calories. You can eat 3 whole cups of popcorn for only 100 calories.
- Helps With Weight Loss
- It Serves as a Whole Grain
- It Contains Iron
- It's Diabetic Friendly
- Lowers The Cholesterol Levels
- Supports Growth of Healthy Bones
- May Aid in Cancer Prevention
- May Aid in Preventing Aging
- Controls Blood Sugar Level
- Improves Digestion
23. Peanut Butter - Peanut butter also has a variety of nutritious ingredients, including Vitamin E, magnesium, potassium, and Vitamin B6. Studies have shown that regularly consuming peanut butter can help reduce the chance of heart disease and diabetes.
Most people are aware that peanut butter is an excellent source of protein and nutrition but will cross it off the list when it comes to a weight-loss diet plan. Considering that two tablespoons pack 188 calories, 144 of which come from fat, it is not what most of us would call "diet food."
Think again. New research suggests that peanuts in all their forms—including peanut butter—may not only help you shed weight but keep it off over the long term.
To get the full benefits of peanut butter in a weight-loss plan, you
need to limit your daily intake to a single serving, or two tablespoons.
Some people will consume peanut butter shortly before a meal to temper
their hunger. Others will add peanut butter to a reduced-calorie meal to
increase the dietary fiber and protein content.
If you have high blood pressure, find a low-salt brand or a natural
peanut butter with no added ingredients. On the other hand, if you
prefer peanuts over peanut butter, limit yourself to a third of a cup
per day. Opt for dry-roasted, unsalted peanuts which have no added fat.
Besides a good, old-fashioned peanut butter and jelly sandwich, here are other diet-friendly ideas to consider:
- Dip apple slices or celery stalks into peanut butter.
- Replace croutons in your salad with peanuts.
- Make your own trail mix with dried fruit.
- Spread peanut butter onto rice or popcorn cakes.
- Swirl a tablespoon of peanut butter into fat-free yogurt.
- Mix chopped peanuts in with low-fat microwave popcorn.
- Add peanut butter to a low-fat vanilla shake or smoothie.
- Stir peanut butter into a bowl of oatmeal or cream of wheat.
To eliminate added fats and sugars, try making fresh peanut butter.
Some health food stores provide customers with a grinder and bulk
peanuts to make a fresh supply in-store. Once home, you can add salt and
a sweetener if desired.
When compared to store-bought peanut butter, natural peanut butter is smoother and mixes well in smoothies. The fat will tend to separate but can be easily reincorporated with a little stir.
With a little moderation and creativity, peanut butter may not only help quell your appetite but keep your diet firmly on track.
Remember peanut butter is high in fat and calories but if you eat peanut butter in moderation, it should be okay. A single serving: 1 or 2 level tablespoons per day. You can use it as an occasional alternative to meat. Just be careful of the nutrition facts when purchasing your peanut butter as well as portioning it out for your meal.
Also, you want to monitor the sodium content of the peanut butter you choose. Not all are created equal, and you can actually find “low sodium” or “no salt added” varieties in the supermarket to help with that restriction.
Remember peanut butter is high in fat and calories but if you eat peanut butter in moderation, it should be okay. A single serving: 1 or 2 level tablespoons per day. You can use it as an occasional alternative to meat. Just be careful of the nutrition facts when purchasing your peanut butter as well as portioning it out for your meal.
Also, you want to monitor the sodium content of the peanut butter you choose. Not all are created equal, and you can actually find “low sodium” or “no salt added” varieties in the supermarket to help with that restriction.
Along with moderation and regular exercise, getting a good night's sleep and eating these nutritious foods should pave your way to success and a healthier life.
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