20 weight loss friendly foods that you must know about
Not all calories are created equal. Different types of foods go through different metabolic pathways in your body. They can have other effects on your hormones, hunger, and the number of calories you burn. There are many weight-loss-friendly foods.
Twenty most weight-loss friendly foods that are supported by science.
Whole Eggs
Eggs are considered one of the best weight-loss friendly foods to eat if you want to lose 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 for 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 lose 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.
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 the perfect weight-loss friendly.
Eating leafy greens can be an excellent way to increase the volume of meals without increasing the calories. 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 to burn fat in some studies.
Salmon
Salmon is a healthy and satisfying weight-loss friendly foods diet. It makes you complete for many hours with only a few calories. Salmon contains healthy fats, high-quality protein and many other essential nutrients.
Omega-3 fatty acids are found in 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 vital.
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 they are still high compared to most other vegetables.
Cruciferous vegetables will be the perfect food to include in your diet if you want a weight-loss-friendly foods diet plan. They also contain cancer-fighting substances.
Chicken Breast and Lean Beef
Meat has been blamed for occurring different health problems. Even if processed meat is not healthy, studies have shown that red meat is not harmful.
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.
Consider eating fatty meats if you are on a low-carb diet. But if you are on a high-carbonate diet, choose lean meat.
Boiled potatoes
Many properties of potatoes make them perfect food. It is very effective for both optimal health and weight loss.
They are high in nutrients. They have been accounts of the people who are lining for extended periods by eating potatoes.
Potatoes are rich in potassium, a nutrient that plays a vital role in controlling blood pressure. White potatoes are the highest in the test rate on the Satiety Index (the index that measures how different filling foods are).
If you let the boiled potatoes cool down, it will form a high amount of resistant starch (the fibre-like substance that helps in weight loss)
Root vegetables, turnips, and sweet potatoes are also good.
Tuna
Tuna is a 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 protein intake and keeping the amount of fat and calories low.
If you are trying to get more protein, chose the tuna canned in the water instead of oil.
Legumes and Beans
Some of the legumes and beans are considered beneficial food for weight loss. These include black beans, kidney beans, lentils and some others. They also contain some resistant starch.
But the problem is some people have difficulty in tolerating legumes. Because of this, it is vital to prepare them properly.
Soups
As we have mentioned above, dies and meals containing low energy density help you 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 a soup. Some studies have proved that eating 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.
Cottage cheese
Dairy products are proved to be rich in protein. Eating cottage cheese can help increase 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 products.
Avocados
Avocados are considered as one of the unique fruit. Most of the other fruits are rich in carbs, but avocados are rich in healthy fats.
Monounsaturated oleic acid is found in more amounts in avocados. Avocados also contain lots of fibre which makes them less energy-dense. They are also rich in potassium.
Apple cider vinegar
Apple cider vinegar is popular in the natural health community. It is mainly used in the condiments like vinaigrettes and dressings. Some of the people even drink it by mixing it 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
Nuts contain a balanced amount of healthy fats, fibre, and proteins that can be excellent for snacks. Science has shown that nuts can also help in losing weight.
It is also seen that people who eat nuts are healthier than those who don’t eat nuts.
Whole grains
Whole grains like oats, quinoa, and brown rice are rich in fibre and protein. Oats contain 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 suitable to use. Consider avoiding grains if you are on a very low-carb diet because they are in high carbs.
Chili Pepper
Eating chilli peppers can be helpful in a weight-loss-friendly foods diet. It is one of the best weight-loss friendly foods. They contain capsaicin that reduces the appetite and increases 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.
Fruit
Most of the professionals agree that the fruit is healthy. The study has also shown that people who eat fruits are more beneficial than people who don’t.
Fruit also has properties that can help weight loss and can be one of the best weight-loss friendly foods. Fruits have a low energy density and take some time to chew.
But the people who have the intolerance or are on the very low-carb ketogenic diet should minimize eating fruits. Fruits can be an effective as well as a delicious way to make a weight loss diet.
Grapefruit
Grapefruits are very effective in controlling weight, according to the study. In a 12 week study of 91 individuals, eating half grapefruits before a meal decreased the weight by 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 beneficial weight-loss friendly foods in your weight loss diet.
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 a 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
Yoghurt is another one of the best weight-loss friendly foods. It contains bacteria that can help in increasing the function of your gut. Having a healthy heart 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 low-fat yoghurt because it is loaded with sugar.
Source: Image by Freepik
