Losing weight isn’t all about exercise, what you eat matters too. Health and weight loss are not the same thing, and they’re different for different people. Most of the foods included as part of a weight loss diet have a few things in common they’re high in fiber (which helps keep you feeling fuller longer) and have a low energy density meaning that you can eat a decent sized portion without overdoing it on calories. That’s why registered dietitians say it’s important to up your intake of veggies, grains, nuts, and other foods that are full of fiber, protein, and other pound-dropping nutrients. These options will help you prevent cravings and keep you full straight through your usual afternoon snack. When choosing foods for weight loss, it is also important to be mindful of portion sizes, even for healthful foods.
While no one food is a magic bullet for weight loss, incorporating these healthy foods into your meal plan can help you feel satisfied, energized and part of a healthy diet without deprivation, so you have an easier time reaching your weight loss goals.
Eggs are a popular food, particularly for breakfasts, that may help promote weight loss. 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 make them a powerhouse for weight loss. Those who had eaten the eggs also reported feeling less hungry and more satisfied 3 hours after breakfast. Boiled eggs, Veggie-filled omelettes and scrambles are good choices for healthy weight loss.
Starting the day with a bowl of oatmeal could also result in a lower number on the scales. The oatmeal provide more protein (as an egg), more fiber, and less sugar than the cereal. In other words, the popular breakfast food is an excellent weight loss tool.
Avocado’s fat (7grams per 1/4 of the fruit) is what makes it a top weight-loss food. Avocados are a fruit that provides fibre and beneficial fats, as well as many other nutrients. They may also help promote weight management. Add some to your salad, sandwich or taco night for a burst of creaminess and flavor.
- Chicken Breast
Chicken breast is low in calories, high in protein and can be prepared in many different ways and seems to be a staple on almost every weight-loss plan. Some chicken breasts are twice or even three times the size of a recommended serving. Some people use the palm of their hand as a guide. The recommended single portion of chicken is 3-4 ounces, about the size of a deck of playing cards.
Fatty fish like salmon is incredibly healthy and very satisfying, keeping you full for many hours with relatively few calories. Salmon is loaded with healthy fats, omega-3s, lean protein and various important nutrients. The polyunsaturated fatty acids plus minerals in salmon make it an ideal dinner choice. A diet rich in omega-3 fatty acids helped people feel more satisfied when they were watching their calories, Eating salmon can be a delicious and versatile way to get your recommended two weekly servings of heart-healthy fish.
Nuts contain protein and fibre, which help in maintaining healthy body weight. They also contain heart-healthy fats and other beneficial nutrients. While nuts can be included as part of a healthful diet, moderation is still essential since they are an energy-dense food. Researches have found that those who got their protein from nuts instead of animal products had less weight gain than those who never ate them. Nuts like peanuts, almonds, hazelnuts, pistachios, pumpkin seeds and walnuts.
- Greek Yogurt
Greek Yogurt is closest to being the perfect ingredient for a well-balanced diet. With its trifecta of carbs, protein, and fat, Greek yogurt can keep you full and ward off hunger by keeping blood sugar levels steady. Use Greek yogurt instead of mayonnaise in chicken or potato salad, or top a baked potato with a bit of yogurt and a squeeze of lemon juice.
- Lentils and Beans
As a group, beans, chickpeas, lentils, and peas are known as pulses. They may influence weight loss due to their effect on fullness, as well as their protein and fibre content. All beans and lentils are high in fibre, which is your friend when you’re trying to lose weight because it helps you feel fuller longer, thus controlling hunger. Try them in homemade veggie burgers, soups and salads.
- Cruciferous Vegetables
Cruciferous vegetables, including broccoli, cauliflower, cabbage, and Brussels sprouts contain fiber that may be helpful for weight loss. Calcium and vitamin C team up well to boost metabolism, and broccoli is just one of several healthy foods that contain both nutrients.
- Green Tea
The green tea is a low-calorie drink and is packed with antioxidants called catechins, which may help you burn more calories and fat. Green tea is one of the healthiest beverages on the planet. Several studies determined that catechins increased fat burning, both during exercise and rest. A study found that, after just two weeks, those who sipped 2-3 cups of the green brew each day, in addition to working out for 25 minutes, lost more belly fat than those who didn’t take green tea.
Drinking water before eating helps you feel fuller; that means you’ll be less likely to scarf your food down. This tip helps you to avoid overeating. Drink one glass of water before each meal and sit back to reap these benefits such as weight loss, Improve your skin health and energize your day.