Do you want to lose
weight and don't know where to start? Here is a list of 20 excellent foods to
lose weight in a totally healthy way.
1. Avocados
They are especially
rich in monounsaturated oleic acid, the same type of fat that we find in olive
oil and Camellia oil (Camellia sinensis)
is honoured as “Oriental olive oil”.
In addition, they also contain a lot of water, so their energy density is not so high, and they are rich in other important nutrients such as fiber and potassium.
But that's not all:
According to one study, people who eat avocado feel more satiated and have a
lower desire to eat in the next five hours.
2. Cruciferous Vegetables
Like other veggies,
cruciferous veggies are high in fiber and tend to be incredibly satisfying to
your appetite.
Moreover, these types
of vegetables also have considerable pretty amounts of protein.
What does this mean? Lot
thanks due to the good combination of fiber, protein and low energy density, and
cruciferous vegetables are the perfect foods if you are trying to lose weight.
At the same time, they
are full of nutritious and contain anticancer substances.
3. Whole Eggs
Many people suspect
that egg fat can make increase the body weight by coagulating fat but the idea
is now proven wrong and eggs are one of the best foods you can You can
definitely eat it if you want to lose weight.
A study of 30
overweight women revealed that eating eggs for breakfast, instead of sweets,
increases the feeling of satisfaction and causes a reduction in food
consumption for the next 36 hours.
Eggs are high in
protein, healthy fats, and leave you feeling full with a small amount of
calories.
They hold an implausible
density of nutrients, most of them in the yolk, and can help you get all the
nutrients you need if you are on a calorie restricted diet.
4. Legumes
Legumes are usually
rich in protein and fiber, its nutrients are helpful that cause satiety and,
therefore, reduce appetite.
However: There are many
people who do not tolerate legumes, so it is important to cook them properly.
5. Salmon
Salmon rich in healthy fats
and high-quality source of protein which is significant for sustaining for bone
health, stopping muscle loss as well as helping the body heal and repair. Salmon
contains all the important types of nutrients.
It is a food that
satisfies the appetite and keeps you satiated for many hours with few calories,
so it can help you lose weight and not only that salmon is pretty rich of
astaxanthin that may help maintain skin elasticity, reduce the signs of aging
and protect the skin against UV damage.
Salmon is also rich in
omega 3 fatty acids that help reduce inflammation, an important factor in
obesity and metabolic diseases.
And there is still
more: Fish and shellfish in general, provide a significant amount of iodine, a
nutrient necessary for the proper functioning of the thyroid.
6. Fruit
Like any sugar, if you
take too much fruit sugar isn't good for you but comparing to refined sugar,
fruit is a much better option for regular consumption. Moreover, the fiber
contained in the fruit helps prevent sugar from being released into the
bloodstream too quickly.
In other words: Fruit
can be a delicious and effective addition to a weight loss diet.
7. Yogurt
This translates into:
Protection against inflammation and resistance to leptin, the main hormonal
driver of obesity.
Whole yogurt or low-fat
yogurt? Several studies show that whole dairy products, and not low in fat, are
associated with a lower risk of obesity and type 2 diabetes. In addition,
low-fat yogurts tend to contain a lot of sugar.
8. Nuts
Nuts are a great snack
that contains balanced amounts of protein, fiber, and healthy fats.
Despite their high fat
content, nuts are not fattening.
Nuts contain fiber and
good quality oil and many population studies have revealed that people who eat
nuts tend to be healthier and leaner than people who don't.
But beware: Nuts are
also quite high in calories.
9. Lean Meat and Chicken Breast
Various studies have
shown that unprocessed red meat does not increase the risk of heart disease or
diabetes.
But what is the best of
all? Thanks to its high levels of protein, meat is a food that helps you lose
weight.
Studies have shown that
increasing protein intake to 25-30% of calories can reduce cravings by 60%, cut
the desire to snack late at night in half, and cause a weight loss of nearly a
pound to week.
Protein is that
nutrient which satisfies your appetite the most and eating a protein-rich diet
can burn up to 80-100 more calories a day.
10. Green Leafy Vegetables
Leafy vegetables are
low in calories and carbohydrates and are loaded with fiber.
Green leafy vegetables
are amazingly nutritious and rich in all kinds of vitamins, minerals, and
antioxidants, including calcium.
Why is calcium
important? According to several researches, calcium helps burn fat. Less Carb
and eating leafy greens is a great way to bulk up your meals without increasing
calories.
11. Quesillo
It is rich in protein
and contains very little carbohydrates and fat.
Being a dairy product,
it is also rich in calcium which, as we have already mentioned above, helps in
the fat burning process.
12. Whole Grains
Breakfast is the most important meal of the day specially for
the kids and particularly no better way to kick-start the morning than with a
big bowl of milky, chocolate, although recent years cereals have
got a bad reputation but some are definitely healthy.
Among the cereals brown
rice, oatmeal, or quinoa is gluten-free whole grains that packed with fiber and
high in protein.
Oats are pretty loaded
with beta-glucans, soluble fibers that increase satiety as well as improve
metabolic health.
Don't forget: Refined
cereals are unhealthy, and sometimes the foods labeled "whole grains"
are highly processed products that fatten and damage the body.
13. Grapefruit
Eating half a
grapefruit half an hour before your daily meals can help you feel more satiated
and consume fewer calories.
In a study of 91 obese
people, consuming half a fresh grapefruit before meals caused a weight loss of
1.6 kg over a 12-week period.
Moreover, a reduction
in insulin resistance was also monitored, a metabolic abnormality involved in
many chronic diseases.
14. Tuna
Tuna is a lean fish, so
it doesn't have a lot of fat. Besides, it is another low calorie and high
protein food.
It's popular with
bodybuilders and fitness models because it's a great way to keep protein levels
high and calorie and fat levels low.
15. Chia Seeds
In other words, Chia
seeds are one of the best fiber sources in the world.
Although some studies
have shown that chia seeds can help reduce appetite, no statistically
significant effect has been found in causing weight loss.
However, thanks to its
composition in nutrients, it makes sense to say that they can be useful in a
weight loss diet.
16. Apple Cider Vinegar
Apple cider vinegar is
great for weight loss and as a source of antioxidants and it is a very popular
natural product for its properties.
Many studies indicate
that apple cider vinegar is very functional for people who want to lose weight.
Consuming vinegar with
carbohydrate-rich meals can increase feelings of satisfaction and, as a
consequence, cause lower calorie consumption for the rest of the day, 200 to
275 fewer calories.
In a study in obese
people: Consuming 15 or 30 ml of vinegar a day for 12 weeks caused a loss of
1.2-1.7 kilos.
Vinegar has also been
shown to reduce post-meal sugar highs and lows, which can have all sorts of
beneficial long-term health effects.
17. Cooked Potatoes
Potatoes are a perfect
food for both weight loss and iron health.
They contain a wide
variety of nutrients and are especially rich in potassium, a nutrient that most
people lack and play an important role in controlling blood pressure.
According to the
Satiety Index (SI), which measures the satiety produced by food, cooked
potatoes have the highest satiety index compared to other foods.
When eating cooked
potatoes, stomach fills up faster and you eat less of other foods. Noted that
when you cook potatoes, let them cool for a while: they will form large amounts
of starch. This fiber-like substance has all kinds of health benefits,
including weight loss.
18. Soup
As we mentioned before,
low energy density foods and diets cause people to consume fewer calories.
Vegetables and fruits
Low-energy foods that contain a lot of water which is good for your health.
Some studies have shown
that consuming the same food in the form of soup, rather than solid, causes
people to fill up more and eat far fewer calories.
19. Coconut Oil
According to various
studies, these fatty acids, called triglycerides which could potentially have health benefits, increase
satiety and burn calories.
There are two studies,
one in women and one in men that prove that coconut oil reduces the amounts of
abdominal fat.
Important: Coconut oil
also contains calories, so using it as a topping in your meals is not a good
idea.
It is not about adding
coconut oil to your diet, but about substituting some cooking fats for coconut
oil.
20. Chili
Eating chili peppers can be very useful to lose weight. Chili pepper contains a substance called capsaicin, which, according to some studies, reduces appetite and increases fat burning.
This substance is also
sold in supplement form and is a common ingredient in many commercial
supplements designed for weight loss.
One study revealed that
consuming 1 gram of red chili peppers reduced appetite and increased fat
burning in people who did not eat chili peppers regularly.
However, no effects
were seen in those used to eating spicy food, indicating that some tolerance
may develop.
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