Most people are struggling with weight in the world today. While eating a balanced diet is almost everyone’s concern, knowing what to eat is very crucial. Moreover, finding healthy foods to include in your weight loss diet will enable you to achieve your weight loss goals. Know some of the foods for weight loss now.
READ ALSO: Boost brain memory with these 10 foods
Several foods play a role in losing weight. Foods, especially those that have an impact on appetite, may help you manage weight. Besides, engaging in physical exercises such as jogging and running can aid in managing weight.
11 best foods for weight loss
Have you been wondering about foods best for managing weight? Discover them now.
1. Boiled potatoes
Most people take boiled potatoes to satisfy their craving, not knowing that they also play several health benefits to the body. According to studies, boiled potatoes, especially the white type, have nutrients and minerals such as potassium to regulate blood pressure.
Boiled potatoes can reduce appetite hence lowering the anxiety of eating all the time throughout the day. Studies indicate that letting boiled potatoes to cool for a few minutes before eating increases the levels of resistant starch that plays health benefits such as weight loss.
2. Beans and legumes
If you have been looking for foods to add to your weight loss diet, try those from the legumes family. They include black beans, kidney beans, and lentils.
Beans and legumes contain protein and fiber that reduce appetite as well as lower calorie intake. Besides, some other types have resistant starch that helps in weight loss.
3. Fatty fish such as salmon
Do you know that salmon is among the foods for weight loss? Salmon is rich in proteins and healthy fats that help the body in many ways. This type of fish and other seafood such as sardines, mackerel, trout, and herring help bring the feeling of fullness, lowering calorie intake.
Furthermore, salmon is rich in omega-3 fatty acids, which reduce inflammation that plays a role in metabolic and obesity diseases.
4. Cruciferous vegetables
These vegetables include cabbage, cauliflower, broccoli, and Brussels sprouts. Cruciferous vegetables have low calories but more fibres, which helps bring the feeling of fullness. They also have other nutrients, such as proteins that are useful to the body.
Besides, cruciferous vegetables are nutritious and have cancer-fighting properties. Include these vegetables in your diet to manage your weight as well as enjoy its other health benefits.
5. Leafy greens
Studies indicate that greens such as spinach, kale, collards, and Swiss chards are great for managing weight. These leafy greens have low calories but high fibre contents, which suppress appetite.
Also, leafy greens are rich in antioxidants, vitamins, and minerals such as calcium that play a role in burning fat. Enjoy the benefits of leafy greens by including them in your diet.
6. Whole eggs
Eggs are among the foods for weight loss. They are high in nutrients such as proteins, fats, vitamin D, and choline. The proteins in eggs help increase satiety and regulates the hunger hormone, thus suppressing one’s appetite.
In a particular study, 30 overweight women who took eggs for breakfast were more satisfied and ate less throughout the day than those who ate bagels. Moreover, those who ate eggs had low insulin and ghrelin levels than those of bagel.
7. Cottage cheese
Do you know that dairy products such as cottage cheese, Greek yogurt, and skyr will help you lose weight? Cottage cheese is one of the dairy products that are high in proteins, which are crucial nutrients to the body.
They bring about the feeling of satiety, thus curbing appetite and enhancing the low intake of calories. Cottage cheese also contains calcium that aids the body in burning fat.
8. Avocado fruit
Rich in monounsaturated fatty acids, potassium, and phytochemicals, avocado fruits are essential to the body. They also contain water and fibre, which makes them less energy-dense. In a particular study, people who ate avocado weighed less, had lower BMI and lower risk of metabolic syndrome than those who never eat the fruit.
Although avocados have high calories than other fruits, their fat and fibre contents are significant in managing weight.
9. Whole grains
Some whole grains like brown rice, oats, and quinoa, have fibre and a moderate amount of proteins that help manage weight. According to studies, brown and white rice have resistant starch more so if cooked and left to cool for a few minutes.
In addition, oats contain beta-glucans and soluble fibres, which improve metabolic health and the feeling of fullness. However, avoid refined grains because some are junky and cannot help in weight loss.
10. Apple cider vinegar
If you are struggling with weight, then vinegar should not miss in your diet. Apple cider can curb appetite and lower calorie intake throughout the day. Some people add vinegar to their vegetable salad while others dilute it in water and drink. Besides, vinegar can reduce blood sugar levels after meals.
11. Nuts such as almonds
These are among the best foods for body weight. Nuts contain healthy fats, fibres, and proteins that promote weight loss and improve metabolic health. Studies indicate that people who consume nuts are healthier and leaner than those who do not.
In a particular study, overweight and obese women who took 50 grams of almonds daily for three months reduced their weight compared to those who did not eat. They also had reduced waist size, total cholesterol, blood sugars, and body mass index (BMI). However, take nuts in moderation since they are energy-dense food.
Where do you lose fat first?
When losing fat, it starts with hard fat, which surrounds your body organs such as the liver and kidneys, followed by the soft fat at the waistline and the thighs.
Can hot water reduce weight?
Warm water has high temperatures that cool down the internal temperatures of the body and activate metabolic processes, thus promoting weight loss.
Does lemon with water burn fat?
Taking lemon water is another perfect way to losing weight. This is because lemon water increases the feeling of fullness, improves metabolic processes, and increases weight loss. However, remember that lemon water and regular water play the same role in losing fat.
What is the best slimming drink?
Drinks that can help you lose weight include coffee, black tea, green tea, ginger tea, vegetable juice, water, apple cider vinegar, and high protein drinks.
The above are the foods for weight loss. Including them in your daily diet will help you manage weight and stay healthy.
- 11 major health benefits of grapes to the body
- Get rid of belly fat fast with these healthy vegetables
- 11 Health benefits of avocado fruit that will surprise you