Not all the calories are created equal. Different types of foods go through different metabolic pathways in your body. They can have different types of effects on your hormones, hunger, and the number of calories you burn. There are many weight-loss friendly foods.
Here we have made the list of 20 most weight-loss friendly foods that are supported by the science.
1. Whole Eggs
Eggs are considered as one of the best weight-loss friendly foods to eat if you want to lose your weight. Eggs are rich in healthy fats and proteins and can make you feel full with only a few calories.
The study has shown that eating eggs in breakfast instead of bagels can make you remain full for a long time. Another eight-week study has also found that eating eggs in breakfast can help in losing weight on a calorie-restricted diet.
Eggs are also rich in nutrients. It can provide you with all the nutrients that you need on a calorie-restricted diet. Mainly, more nutrients are found in the yolks.
2. Leafy greens
Spinach, kale, collards, swiss chards and other things are included in leafy green. Leafy green has varieties of properties that can help in a perfect weight loss diet. Eating leafy greens can be a great way for increasing the volume of meals without increasing the calories in it. Many studies have shown that diets and meals with low energy density help people in eating fewer calories.
Leafy greens are also rich in vitamins, antioxidants, calcium, which has also been proven as the aid of fat burning in some studies.
Salmon is a healthy and satisfying weight-loss friendly foods diet. It makes you full for many hours with only a few calories. Salmon contains healthy fats, high-quality protein and many other important nutrients.
Omega-3 fatty acids are found in the salmon. It helps in reducing inflammation which is the main reason for metabolic disease and obesity. Other fatty fish like herring, sardines, trout, and mackerel are also very important.
4. Cruciferous vegetables
Brussels sprouts, cauliflower, cabbage, and broccoli are included in the cruciferous vegetables. They are rich in fibre and proteins. They do not contain protein as much as in the legumes or animals’ foods but still, they are high in comparison to most of the other vegetables.
Cruciferous vegetables will be the perfect food to include in your diet if you want to lose weight. They also contain cancer-fighting substances.
5. Chicken Breast and Lean Beef
Meat has been blamed for occurring different health problems. Even the processed meat is not health, studies have shown that red meat is not harmful to health. Meat is one of the weight-loss friendly foods. It is high in protein. Protein is considered as most filling nutrients. Including protein in your diet can help you in burning up to 80-100 calories per day.
studies have shown that increasing your protein intake to 25–% of daily calories can help in cutting the cravings by 60%. It also reduces your desire for late-night snacking by half and helps in a weight loss of almost one pound (0.45 kg) per week.
Consider eating fatty meats if you are on a low-carb diet. But if you are on the high-carbonate diet, choose lean meat.
6. Boiled potatoes
There are many properties of potatoes that make them perfect food. It is very effective for both optimal health and weight loss. They are high in nutrients. They have been accounts if the peoples who are lining for extended periods of time by eating potatoes.
Potatoes are rich in potassium, a nutrient that plays a vital role in controlling blood pressure. On the Satiety Index (the index that measures how filling different foods are), white potatoes are highest in the test rate.
If you let the boiled potatoes to cool down, it will form the high amount of resistant starch (the fibre-like substance that helps in weight loss)
Root vegetables, turnips, and sweet potatoes are also good.
Tuna is high-protein and low-calorie food. Mainly the fitness models and bodybuilders who are on a cut eat tuna. It is the best food for increasing the intake of protein and keeping the amount of fat and calorie low.
If you are trying to get more protein, chose the tuna canned in the water instead of oil.
8. Legumes and Beans
Some of the legumes and beans are considered as a beneficial food for weight loss. These include black beans, kidney beans, lentils and some others. They also contain some of the resistant starch.
But the problem is some of the people have difficulty in tolerating legume. Because of this, is very necessary to prepare them properly.
As we have mentioned above, dies and meals which contain low energy density help you to eat fewer calories. The low energy density foods mainly contain lots of water, including vegetables and fruits. But you can also add water to your food and make soup. Some studies have proved that eating a soup rather than solid food can help in eating fewer calories.
Make sure that you do not add too much fat like cream and coconut milk to your soup. Those fats can increase the number of calories.
10. Cottage cheese
Dairy products are proved to be rich in protein. Eating a cottage cheese can be helpful in increasing protein intake. It also makes you feel full for a long time with few calories. Dairy products are also rich in calcium and can help in burning fat. Greek yoghurt and skyr are other high-protein dairy product.
Eating lean dairy products, such as cottage cheese, can be one of the best ways to get more protein without increasing the intake of calories.
Avocados are considered as one of the unique fruit. Most of the other fruits are rich in crabs but avocados are rich in healthy fats. Monounsaturated oleic acid is found in more amounts in the avocados. Avocados also contain lots of water and fibre which makes them less energy-dense. They are also rich in potassium.
Moreover, they can be best for adding to vegetable salads. Studies show that the fat contained in avocados can increase the carotenoid antioxidant absorption from the vegetables.
12. Apple cider vinegar
Apple cider vinegar is one of the popular in the natural health community. It is mainly used in the condiments like vinaigrettes and dressings. Some of the people even drink it with mixing with the water.
Some of the studies also suggest that apple cider vinegar can be helpful in weight loss. Taking vinegar, a high crab-meal, at the same time can help in feeling fullness.
Nuts contain a balanced amount of healthy fats, fibre, and proteins that can be excellent for the snacks. Studies have shown that nuts can also help in losing weight.
It is also seen that people who eat nuts are healthier than the one who doesn’t eat nuts.
14. Whole grains
Whole grains like the oats, quinoa, and brown rice are rich in fibre and protein. Oats contain a beta-glucans which improves metabolic health. Brown rice and white rice consists of some amount of resistant starch.
But remember that the refined grains are not good to use. Consider avoiding the grains if you are on a very low-carb diet because they are in high carbs.
15. Chili Pepper
Eating chilli peppers can be helpful in a diet of weight loss. It is one of the best weight-loss friendly foods. They contain the capsaicin that reduces the appetite and increases the fat burning.
Chilli pepper is also used in many commercial weight loss supplements. The study has shown that eating 1 gram of chilli pepper can decrease fat and appetite.
Most of the professionals agree that the fruit is healthy. The study has also shown that people who eat fruits are healthier than the people who don’t. Fruit also has properties that can help in weight loss. Fruits have a low energy density and take some time to chew.
But the people who have the intolerance or who are on the very low-carb ketogenic diet should minimize eating of fruits. Fruits can be effective as well as the delicious way to make a weight loss diet.
Grapefruits are very effective in controlling the weight, according to the study. In a 12 week study of 91 individuals, eating half grapefruits before a meal decreased the weight of 3.5 pounds (1.6 kg).
The grapefruit also helps in reducing insulin resistance. So eating half grapefruit before some time of your meal can be very helpful in your weight loss diet.
18. Chia seeds
Chia seeds are one of the most weight-loss-friendly foods on the planet. Per ounce, they consist of 12 grams of carbohydrates. 11 out of 12 grams are fibre. Because of this, chia seed is low-carb food and it is one of the best sources of fibre.
Some studies have also shown that chia seed can help in reducing the appetite.
Yoghurt is another one of the best weight-loss friendly foods. It contains the bacteria that can help in increasing the function of your gut. Having a healthy gut is very necessary to be protected against leptin resistance and inflammation.
Consider using full-fat yoghurt. Studies show that full-fat dairy can reduce the risk of two types of diabetes and obesity over time.
It will be best to avoid the low-fat yoghurt because it is loaded with the 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 (48Trusted Source, 49Trusted Source). What’s more, two studies — one in women and the other in men — showed that coconut oil reduced amounts of belly fat (50Trusted Source, 51Trusted Source).
Of course, coconut oil still contains calories, so adding it on top of what you’re already eating is a bad idea. It’s not about adding coconut oil to your diet but about replacing some of your other cooking fats with coconut oil.
However, studies show that coconut oil is less satiating than MCT oil — a supplement that contains much higher numbers of medium-chain triglycerides (52Trusted Source). Extra virgin olive oil is worth mentioning here, as it’s probably one of the healthiest fats on the planet.