While a lot of foods are either labeled healthy and unhealthy, there is another section for weight loss foods. There is no single food that has the power to melt the pounds; there is an ample number of healthy options to support your weight-loss efforts. When they are included as part of your diet, they can show great results. Egg masala served warm from a casserole, green leafy vegetable salad served fresh from a hot case, or boiled potatoes served warm from a casserole, these foods are also tasty, and when added to meals and snacks, these foods contain fiber or protein as these nutrients are responsible for keeping you fuller and satiated. Include them regularly during the week to make the most of your meals.
Here are 10 weight loss foods you need right away!
1. Whole Eggs
Whole eggs were once feared for being high in cholesterol but now proven otherwise. Though a high intake of eggs can raise the “bad” LDL-cholesterol levels in some people, they are one of the best foods when you need to lose weight. They are high in both fat and protein and are very satiating. Eggs are also extremely dense in nutrients and can help you get all the nutrients you require on a calorie-restricted diet. Fascinatingly, almost all the nutrients are found inside the yolk! Some fitness diet includes eggs without yolks too.
2. Leafy Greens
Leafy greens include spinach, kale, collards, swiss chards, etc. They possess several properties that make them perfect for a weight loss diet, like being low in calories and carbs and filled with fiber. Eating leafy greens is an excellent way of increasing the volume of your meals without adding up on the calories. Plenty of studies have shown that diets and meals with a low energy density can make people consume fewer calories in total. Leafy greens are also very nutritious and contain numerous vitamins, minerals, and antioxidants, including calcium, which is known to aid fat burning in some studies.
Salmon is a fatty fish that is incredibly healthy and satisfying while keeping you full for a long time with relatively fewer calories. Salmon is filled with high-quality protein, healthy fats, and several important nutrients. Fish and seafood in general also supply a significant amount of iodine. This nutrient is important for proper thyroid function to keep your metabolism running optimally. Also, Salmon is filled with omega-3 fatty acids, which are shown to help decrease inflammation, which is known to play a huge role in obesity and metabolic disease.
4. Cruciferous Vegetables
Cruciferous vegetables comprise broccoli, cabbage, cauliflower, and Brussels sprouts. Similar to other vegetables, they are high in fiber and tend to be very filling. What’s more, these kinds of veggies generally contain good amounts of protein. They might not be nearly as high in protein as legumes or animal foods but still high compared to many vegetables. A combination of fiber, protein, and low energy density makes cruciferous vegetables perfect foods to include in your meals when you are looking to lose weight. They are also highly nutritious and might contain cancer-fighting substances.
5. Boiled Potatoes
White potatoes have, for some reason, fallen out of favor for a while now. However, they have numerous properties that make them perfect food both for weight loss and good health. They cover an incredibly diverse range of nutrients, a little bit of almost everything you need. There have also been accounts of people living on nothing but potatoes for long durations of time. They are specifically high in potassium, a nutrient that most people do not get enough of and also which plays an important role in blood pressure control. Turnips, sweet potatoes, and other root vegetables are great as well.
6. Beans and Legumes
Some legumes and beans can be helpful for weight loss. This includes kidney beans, lentils, black beans, and some others. These foods are also high in fiber and protein, which are two nutrients that have been shown to lead to satiety. They also might contain some resistant starch. One of the problems is that some people have difficulty tolerating legumes. This is why it is crucial to prepare them properly.
As mentioned above, diets and meals with a low energy density can make people consume lesser calories. A lot of foods with a low energy density are the ones with lots of water, such as fruits and vegetables. You could also add some water to your food to make a soup. There are some studies that have shown consuming the same food prepared into a soup rather than solid food can make people feel more satiated, leading to significantly fewer calories.
8. Cottage Cheese
Dairy products are known to be high in protein. The best one is possibly cottage cheese or paneer, which calorie for calorie is mostly protein with very few carbs and minimal fat. Having cottage cheese is an excellent way of boosting your protein intake. It is also very filling, making you feel full with a relatively lower number of calories. Dairy products also possess a lot of calcium, which could aid fat burning.
Although they are high in fat, nuts are not as fattening as you think they are. They make for an excellent snack as they contain balanced amounts of fiber, protein, and healthy fats. Studies have also indicated that eating nuts can lead to improvement in metabolic health and even promote weight loss. Also, population studies have revealed that people who eat nuts might be healthier and leaner than those who don’t.
10. Whole Grains
Although cereal grains have received a bad reputation in recent years, some kids are definitely healthy. This could include some whole grains that are loaded with fiber, containing a decent amount of protein. Those examples include quinoa, oats, and brown rice. Oats are filled with beta-glucans, soluble fibers that are known to increase satiety and increase metabolic health. Both white and brown rice can contain significant amounts of resistant starch, especially if cooked and then allowed to cool afterward.
Eating a balanced diet with sufficient fiber and protein can go a long way in helping with healthy weight loss. The foods mentioned above are some of the best and easiest foods to include in your diet, so make sure you add them as meals or snacks in the coming weeks to help you reach your weight-loss goals the healthy way. Don’t forget to work out and get enough sleep as they both are equally essential.