Searching for the best foods for weight loss? Have had you been trying to lose weight for a long time to no avail? You’ve gone to the gym, changing your lifestyle, yet none of your efforts is paying off? Probably what you need to do is tweak your diet.
With our list of the best foods for weight loss, you can achieve your aim. Here’s something you should know, food is very important on your weight loss journey. Different foods have varying effects on your body’s metabolism.
Eating the right diet will help improve your chances of losing weight. We have researched and will share some natural weight loss foods with you in this post. Grab a seat and let’s begin our journey.
Healthy Food List
The food you eat has different effects on your hormones, the calories you can burn, and your hunger levels. Calories are not all the same so which ones are healthy enough to help you lose weight. Based on research, these are some of the healthiest foods for weight loss.
Once upon a time, there was a scare that eggs raised our cholesterol levels and so were not healthy. Guess what, they are making a great comeback after research has added some clarity to the picture.
Now, we are not saying that consuming eggs excessively is healthy. In some people, it raises their LDL-cholesterol to dangerous levels. However, if you want to lose weight, they are among the best foods to help your cause. How come?
Two major reasons. First, they contain lots of healthy fats and proteins. The second reason is that they are very filling and satiating. When you eat whole eggs, you are likely to stay full for longer periods.
Studies carried on 30 women who were overweight showed that they ate less when they ate eggs for breakfast. The eggs increased their feeling of fullness. Further studies revealed that they lost weight over eight weeks.
Scared that you won’t get enough nutrients? Don’t worry, eggs are full of all the nutrients you need for a calorie-restricted diet. By the way, the yolk contains most of the nutrients in an egg.
Several greens fall into this category including spinach, kale, collards, and swiss chards. They are among the best foods for weight loss because of several properties that they possess.
Firstly, leafy greens have low-calorie content. They also contain very little carbohydrates while containing lots of fiber.
With leafy greens, you can eat a lot while maintaining a low-calorie diet. The result of this is that you’ll satisfy your hunger and get enough nutrients to keep you healthy.
Here’s another reason to add leafy greens to your diet. They contain a whole lot of nutrients especially vitamins, minerals, and antioxidants. One such mineral is calcium which has shown great results in aiding weight loss according to some studies.
Salmon is a fatty fish, so why should it be on this list if the aim is to lose weight? Hold on. Salmon contains very few calories, however, it keeps you full for long periods. Aside from this fact, salmon has a huge load of healthy fats, quality protein, and many other nutrients.
One important fact you should know is that salmon provides you with iodine in healthy quantities. This helps to facilitate the proper functioning of the thyroid gland. Wondering why this is important? The thyroid gland is responsible for the optimal running of your body metabolism.
This fish also contains lots of omega-3 fatty acids. These acids play a huge role in reducing inflammation and dealing with metabolic disease and obesity. There are other fatty fish that also possess these abilities and are natural foods for weight loss. Some of them include sardines, trout, mackerel, and herring.
Several vegetables fall into this category including cabbage broccoli, Brussels sprouts, and cauliflower. These vegetables are very satisfying because of their incredibly high fiber content.
Guess what, they also contain quite an amount of protein. However, the protein content of these vegetables is not close to what you’ll find in animal food or legumes.
The combination of low energy density, fiber, and proteins is what makes cruciferous vegetables healthy for weight loss. We can’t forget to mention that they also contain substances proven to fight cancers.
Chicken breast and lean beef
No doubt, meat has gotten a lot of bad reviews when it comes to body weight. Asides this, it has carries the blame for so many health problems even without substantial evidence.
So what’s the deal with meat and why is it on our list of best foods for weight loss? We all know that processed meat isn’t healthy. However, according to research, unprocessed red meat doesn’t cause diabetes or heart disease.
In fact, it doesn’t cause cancers in women and may contribute only a little quota to cancer in men. What’s the bottom line? Meat is actually friendly to your weight loss program.
Why do we think so? It contains lots of proteins that keep you full for long periods. Just by eating protein diets, you can burn between 80 and 100 calories every day. By eating protein, it is possible to reduce cravings by about 60% plus it kills the desire to snack during the night.
Fatty meats are great for a low-carb diet while lean meats work wonders for moderate or high carbohydrate diet. Use this food to replace some carbs in your diet to help you lose that weight.
For some interesting reason, white potatoes are out of favor these days. However, this food possesses several qualities that make it one of the best natural foods for weight loss.
One of the first things, you should note about potatoes is their range of nutrients. They kind of contain a little of just about everything you need. No wonder, we’ve heard of people who exist on proteins alone for long periods.
Potatoes contain a lot of potassium, this is one nutrient most people lack but is very important to controlling blood pressure. When you eat potatoes, you’ll stay full for longer periods which keeps you from eating between meals.
Potatoes form a certain resistant starch in high amounts when they cool after you boil them. This substance presents you with several health benefits, one of which is weight loss. Asides white potatoes, you can also consider turnips, sweet potatoes, and many other root vegetables.
Legumes and Beans
Some legumes and beans are very beneficial to your weight loss program. They include kidney beans, black beans, and lentils to mention a few.
Why are they so important to your weight loss regimen? It is because they are high in fiber and proteins. Both nutrients are very important to weight loss because they keep us fuller for longer.
Also, these foods contain resistant starch which has so many health benefits as well. There’s a little challenge. Some find it difficult to tolerate legumes. We advise that you find the best ways to prepare these foods.
Nuts contain a lot of fat so naturally, they shouldn’t be good for weight loss. Here’s the good news, despite their fat content, nuts contain a healthy balance of fiber and protein. By the way, the fats present in nuts are referred to as healthy fats.
As a result, nuts are healthy snacks that help to maintain metabolic health. Beyond this, they’ll help you to lose weight. Despite being so healthy, too much of everything is bad. This means you have to be careful with eating nuts. Don’t go overboard because they contain a fair amount of calories which is not too healthy.
Many cereals have been tagged as unhealthy over the last few decades. But further studies show that not all of them are culprits. We have some cereals that present us with amazing health benefits.
These whole grains contain lots of fiber and protein in decent amounts. Vivid examples are brown rice, quinoa, and oats. Oats contain beta-glucans which are soluble fibers that increase satiety while improving metabolic health.
White and brown rice contains healthy amounts of resistant starch. You’ll even get more when you cook the rice and leave it to cool for a while.
Here’s something you should hold onto. Avoid refined grains because they are not so healthy. Basically, some of the foods with “whole grains” on their labels are simply processed junk. They are unhealthy and will make you add weight instead.
Yogurt is something you should add to your healthy foods list. Many classes of yogurt contain probiotic bacteria. These bacteria help to improve gut function.
This improves your leptin resistance and protects you from inflammation. It is best to consume yogurt that contains active live cultures. Other types don’t contain probiotics. Avoid low-fat yogurt because it contains artificial sweeteners which are unhealthy.
In this post, we have given you a list of the best foods for weight loss. There are many others and here’s the best way to find them. They contain lots of fiber, proteins, and healthy fats. Combine these foods with regular exercise and you’ll be losing that weight steadily.