While no particular food is a magic food for weight loss, there are many other foods that can help you succeed in your weight-loss goals. Most of the foods included as part of a weight loss foods have a few things in common: they are high in fiber (which helps keep you feeling full longer) and have a low energy density—meaning that you can eat a good portion without overdoing it on calories. Include the following weight loss foods as part of a healthy overall diet, and you may find that it is easier to achieve your weight-loss goals.
Avocados are a good source of monounsaturated fatty acids, dietary fiber, potassium and phytochemicals. People that eat avocados tend to have lower BMI, body weight and waist circumference than people who skip this green food, per a study in Nutrition Journal. While avocados are higher in calories than other fruits and vegetables, their satisfying fat and fiber combination may help you slim down. Add some to your salad or sandwich for a burst of creaminess and flavour.
Eggs have high-quality protein, fats and essential nutrients, like vitamin D and choline. It’s the protein, and the hour of the day we tend to eat them, that so much makes them an engine room for weight loss. Eating food that contains much protein as breakfast promotes weight loss, because protein increases satiety while regulating hunger and appetite hormones, helping fend off your hunger until lunchtime. One study found that eating eggs for breakfast left some persons feeling more satisfied than those who took bagels—which helped them eat less throughout the day.
All beans are high in fiber, which is a good companion when you are trying to lose weight because it helps you feel fuller for a long while, thus controlling the rate at which you crave for food. Consuming beans and legumes has also been linked with many other health benefits, including lowering blood pressure, reducing LDL cholesterol and reducing risk of cardiovascular disease. Beans are also fairly low in calories and give protein as well. Try putting them in homemade vegetable burgers, soups and salads.
Yogurt is rich in protein and full of probiotics, which are good for gut health and may help your weight loss efforts. The health of your gut can impact your weight, and eating more fiber and probiotics helps keep your gut bacteria happy, which can be good for your metabolism. Just keep a watch on added sugars in flavored yogurts, which only add calories. Instead, use fresh fruit to sweeten your plain yogurt.
Salmon is a good source of high-quality protein and provides plenty of “good” fats: omega-3 fatty acids. A diet that contain omega-3 fatty acids helped people feel more satisfied when they were watching their calories, per a study in Appetite. Eating salmon is a delicious and versatile way to have your recommended two weekly servings of heart-healthy fish.
Fruit gets a bad rap sometimes because it contains sugar naturally. But eating fruit can help you lose weight, especially when you eat fresh fruit instead of processed foods or other unhealthy snacks. You will get a naturally sweet treat, plus reap the benefits of fiber and antioxidants. A recent study published in the Journal of Nutrition found that higher fruit consumption was associated with lower risk of becoming overweight or obese, independent of vegetable or fiber intake—though including fruit as part of a healthy diet overall is always the best strategy.
As long as this popular crunchy treat is not doused in movie-theater butter, it makes an excellent weight-loss snack. Not only is popcorn high in fiber, it even delivers some protein. A 1-ounce serving of air-popped corn (about 3½ cups) has 4 grams of fiber, almost 4 grams of protein and clocks in at 110 calories. This combo makes it a snack with staying power. Popcorn is filled with air, so you get a pretty large portion without a lot of calories. You can eat 3 whole cups of popcorn for only 100 calories.
Almonds are an excellent source of fiber, and they are high in protein. Eating foods with the one-two punch of fiber and protein can help you feel full for a longer time—which makes it less tempting to reach for an unhealthy snack between meals.
Naturally rich in vitamin E and a wonderful source of heart-healthy mono- and polyunsaturated fats, almonds are a great choice to sprinkle over a salad or side dish. You can also use them in pesto instead of walnuts or pine nuts, top your morning granola with them, or simply keep a small bag in your purse as an emergency snack.
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