Many people think that they have to cut off a portion of their usual diet in order to lose weight. Others engage in a highly intense workout to shed the extra pounds that have been adding their total body weight.
However, these people got it wrong when it comes to achieving weight loss. They have no idea that different foods have different effects on the body and each of them goes to different systems, too.
They can have varying effects on hunger, the hormones and a number of calories the body burns. Below is a list of the best foods to eat to lose weight.
You’d never consider whole eggs to be on the list of best foods to eat to lose weight, right? It is only natural since this is feared to be very high in cholesterol. And if you consume a lot of it daily, you already have a good idea how it will turn out in your body. However, this food is making a good comeback.
New studies show that they do not adversely make any effect in the blood cholesterol and doesn’t even trigger heart attacks. You’ll be surprised that they are included in one of the best foods that you can eat if you want to lose weight.
The reason for this is because they are a good source of healthy fats, protein and even make you feel low in calorie intake.
One study even showed wherein they studied 30 women that are overweight. These participants ate eggs for breakfast rather than with bagels. Studies revealed that these women had an increase of satiety, thus making them eat less in the next 36 hours.
Another study wherein it spanned for 8 weeks. Eggs included in breakfast has increased weight loss on diets with restrictions on calorie intake compared to the ones that ate bagels in the morning. Eggs are also filled with nutrients wherein it can aid you in getting all the nutrients your body needs based on a restricted calorie diet. The majority of the nutrients found in eggs are in the yolks.
Salmon and the rest of the oily fish are incredibly healthy. They are also very satisfying to eat, which keeps you feeling full for several hours with only a few calories added to your body. Seafood, not only fish, in general, is a great source to acquire iodine. This is a particular nutrient needed for the thyroid to properly function, a very important organ that will keep the metabolism system of the body active.
Studies have shown wherein a huge amount of individuals all over the world are not getting the iodine that they need.
Salmon is packed with Omega-3 fatty acids, which shows that it helps reduce inflammation. Inflammation is seen to be one of the major causes of metabolic disease and obesity.
Other than salmon, you should also try out herring, sardines, trout, and mackerel.
Green Leafy Veggies
Leafy greens such as collards, kale, swiss chards, spinach and many others have properties that make them the perfect company for weight loss. Not only are they low in carbohydrates and calories, they are also packed with fiber.
Did you know that eating high fiber foods will make you feel full yet only a few calories are absorbed by your body? Eating them is an amazing way of increasing the volume of meals that you eat daily, yet calorie intake remains at the minimum or less.
A lot of studies show that diets and meals that have low density in energy make people consume fewer calories. They are also highly nutritious and even packed with all kinds of vitamins your body needs, including minerals and antioxidants. This also includes calcium, which is said to be a good helper in burning calories.
Aside from the green leafy veggies, cruciferous veggies are also included in the list. But what is it? They take forms like cauliflower, brussels sprouts, cabbage, and broccoli. They are also packed with fiber and give the feeling that you are full. They are also a good source of protein, too. It might not be as high as other sources of protein like legumes or animal meat, but at least they are higher compared to other veggies.
Combining fiber, protein and low-density energy food make this kind of vegetables the perfect addition to your daily meals, especially when you are in the middle of losing weight or planning to have one.
Aside from being nutritious, they contain substances that fight against cancer.
It seems that white potato has received a lot of flak lately, not to mention they have fallen from favor for one reason or another. Also, you can’t imagine a normal potato being one of the best foods to eat to lose weight, right?
Potatoes have several properties that wherein they are truly one of the best foods for weight loss, not to mention promote optimal health. They contain a wide range of nutrients and almost a bit of all the nutrients that the body needs. Several accounts even showed how people are living only with potatoes for longer periods of time.
They might not be entirely aware of it, but they are incredibly high in potassium, which is a nutrient most people do not get enough daily. Potassium plays a huge role in controlling blood pressure.
According to the Satiety Index, wherein it measures how fulfilling various foods are, the boiled white potatoes have the highest score for all the foods that were tested. This means that by eating the white, boiled potatoes, you will feel full naturally and will have to eat less on other foods that may have a large calorie content.
All you need to do is just boil the potatoes and give them time to cool down. After that, they will form resistant starch in large amounts, which is a substance like that of a fiber wherein it shows to have a lot of health benefits. And this includes weight loss, too.
Other sources that also acts the same way like white, boiled potatoes include turnips, sweet potatoes, and many other root crops.
Chicken Breast and Lean Beef
Meat, in the past few years, has received a demonizing image for all the wrong reasons. It is the source, they say, for all the problems that people are going through with their health and cannot even come up with a good evidence to back up such claims.
Processed red meat shows some health problems and is considered to be unhealthy, but it should not also include the unprocessed one. The latter does not even raise the risk of diabetes or heart disease. Various studies and research can back that up. Some of them even showed that red meat has little connection with cancer in women or men.
The reason for how this ended up in one of the best foods to eat to lose weight is because it has high protein content. By far, it is the most fulfilling nutrient. By eating a diet high in protein, it gives your body the ability to burn more calories by a hundred each day.
Studies also show wherein increasing your intake of protein by 25 to 30 percent worth of calories cuts up your cravings for more food by 60 percent, reducing the design to eat snacks late at night. It can also be effective in weight loss for around one pound each week. And these all can be done just by adding a bit more of protein into your daily diet.
If you are on a low carb diet, you are free to include fatty meats into your daily diet plan. Go for lean meats if you are on a moderate to high carb diet instead.
Legumes and Beans
Some legumes and beans are highly beneficial for losing weight. This includes kidney beans, black beans, and lentils. Just like lean meat, legumes and beans are high in protein and a good source of fiber – two nutrients that are associated with increase rate in satiety. They also contain some resistant starch, but not as much as white, boiled potato does.
The main challenge here is that many people have trouble tolerating the consumption of legumes. If you are one of them, try to look for the best way on how to prepare them.
Tuna is another source of low-calorie food but has very high protein content. Don’t worry about fat, it is a lean fish.
The reason why you see a lot of commercials featuring body builders promoting the consumption of tuna, including fitness models, is because it is an amazing way to keep the protein in your body high, with fats and calories on low levels.
If you want to emphasize your intake in protein, make sure you choose canned tuna in water, not one in oil.
As already aforementioned, diets and meals that have low density in energy tend to make individuals feel that they are full or eat fewer than normal on calories. Most foods that have low density in energy are the ones that contain a lot of water, like fruits and vegetables. But it doesn’t have to be with fruits and veggies all the time. You can also add water to your meals, like making your favorite soup.
Certain studies show by eating the same food, but this time made in a soup rather than the solid one, makes the people feel satiated and eat fewer calories at a significant rate.
Many are debating whether the avocado is a fruit or a vegetable, but many agree that it is the former. However, it is a unique kind of fruit.
Most fruits have high carbohydrates. Avocados are packed with amazingly healthy fats. It has the high content of monounsaturated oleic acid. This is the same kind of fat that is present in olive oil.
Even though avocados are mostly fat, they also have high water content, so they are not really that dense in energy than what most think about. They are a great addition to your salad since it shows how its fats can increase the uptake in nutrients from veggies between 2.6 to 15 fold. They also have a lot of significant nutrients, including potassium and fiber.
Dairy products have high protein content. And one of the best foods to eat to lose weight is the cottage cheese. This food is mostly on protein alone and has very little fat and carbohydrate.
If you eat a lot of cottage cheese, it will boost up the protein intake in your body. Don’t be too afraid about the “cheese” part. It is a very satiating food, which makes you feel full at the relatively low number of calories added to your body.
Dairy products have high calcium content, too, which aids speeding up the process of burning fat off from your body.
In the natural health world, this ingredient or food is very popular. It is used as a condiment, like a vinaigrette or dressing. Some individuals even dilute this vinegar with water and consume it.
Several studies show that vinegar is actually very helpful in making people lose weight. Taking in vinegar while you also consume high carbohydrate meal increases the feeling of being full, thus making you eat fewer calories by about 200 to 250 for the entire day. There was even one study that showed wherein obese individuals had 15 or 30mL worth of apple cider vinegar per day in 12 weeks. It caused weight loss between 2.6 to 3.7 pounds.
Vinegar also showed to lessen spikes in blood sugar right after meals, which leads to different beneficial effects on the body’s health in a long term.
All these best foods to eat to lose weight is indeed effective, but before you commit to any of them, make sure you check with your doctor first. Some of these foods might cause some allergic reactions to your body or in some cases not allowed to be consumed because of health issues. Nutritionists can also aid in formulating a meal designed for you as well.