Eating healthy is a priority for any individual who wants to live a happy life. Many people are struggling with some extra weight that makes them feel unhealthy. Most of them are not willing to go through the strenuous exercising and even those that need the right diet to give an excellent result.
The amount of calories in every food item differs. Finding foods having low-calorie content or healthy fats which do not add extra fat layers to what you already have would help you look and feel better in the nearest future.
Here are 20 foods that would help you lose weight and get your body right on track.
The article is purely based on trusted resources all over the internet. However, if you are allergic to some foods or have any medical conditions, it is recommended to consult with a physician before trying certain foods in your diet.
While you might think that salmon is a fatty fish and therefore is not good for you, the opposite is true. While Salmon does contain fats, the fats it contains are healthy. This means you don’t have to worry about it adding fats in unnecessary places in your body. Moreover, salmon contains a large number of nutrients that keep you healthy while helping you lose weight by adding very few calories to your body and keeping you full for long periods.
Salmon also contains a good amount of omega-3 fatty acids which reduces inflammation. This plays a major role in various metabolic diseases and obesity.
It is also high in protein and iodine. Many individuals don’t fulfill their iodine needs and this is important in maintaining proper thyroid function.
2. Chicken breast
Chicken is a highly proteinous food which makes it very useful in getting rid of unnecessary fat and promoting weight loss. There have been several reports of meat causing cancer in various people but this might only be true for processed meat. Unprocessed red meats are healthy to be eaten once boiled and prepared properly. When you decide to get a larger percentage of your calories from protein foods, you’ll be doing yourself a great favor because foods high in proteins make you less hungry. You are able to eat less during the day. Lean meats and chicken breasts are good for those trying to stick to a low-carb diet. But you can eat fatty meat if you’re not doing this.
3. Cottage cheese
Cottage cheese is a dairy product and milk is very high in proteins. In addition to keeping you healthy and helping you repair damaged tissues, eating protein-rich foods also keeps you satiated. You don’t have to eat excessively all day. Other dairy products that carry out the same functions in your body include Skyr and Greek yogurt. These low-fat, high-protein products are also high in calcium content which helps to burn fat.
4. Leafy greens
Several studies have shown that leafy greens help in burning excess body fat. Some examples of leafy greens are spinach, swiss chards, and collards. They usually have a high fiber content with very low fat and carbohydrate content. They also do not contain a large number of calories. While you’re burning a lot of calories daily doing stressful work, eating enough leafy greens keep you full without adding any calories. That means your body calorie content is going to be on a steady decline.
Leafy greens are also rich in nutrients including minerals like calcium which helps to burn fats, antioxidants, and vitamins.
5. Apple cider vinegar
Apple cider vinegar has a lot of benefits when one is looking at maintaining a healthy life. Some people apply it to their skin after diluting it and some even drink it after diluting with water. Studies carried out have shown that taking apple cider vinegar along with a high-carbohydrate meal helps cut down fat by making you feel very filled up, thereby reducing the number of calories you consume in a day. It can make people cut their daily calories by up to 275. Apple cider vinegar also keeps the body healthy by reducing blood sugar spikes usually experienced after meals.
While most fruits are usually high in carbohydrates, avocados are very different. They have a high percentage of healthy fats. They even contain a major type of fat found in olive oil- monounsaturated oleic acid. Apart from fats, they contain a lot of water and fiber. This makes them generally great fruits to help lose weight. Apart from that, it is highly nutritious and you can eat avocados with vegetables. Studies have shown that the fat present in these avocados helps to extract antioxidants which also helps reduce body fat.
Tuna is a lean fish which means it has very low-fat content. This is great for people who want to increase their protein intake. Adding tuna to your diet and eating it regularly makes you stay healthy and helps to lose weight. It is popularly used by bodybuilders when they are in the cutting phase as it helps them shed off extra fat layers on their muscles. If you want to stay on protein and without the fat, don’t buy tuna canned in oil but in water.
Several studies have been carried on grapefruit and its contribution to weight loss that’s why it’s highlighted from other fruits. A study was carried out using obese women where they had to eat half a grapefruit before they had their meals. After a while, their weights were measured and they had all lost some weight. Taking grapefruit about 30 minutes before a meal helps you lose appetite and makes you consume fewer calories. Grapes also help the body absorb insulin better in insulin-resistant individuals
9. Coconut oil
Medium-chain triglycerides (MCT) are medium length fatty acids that keep you satiated. Coconut oil has a high level of these MCTs which makes it great for reducing the number of calories one takes and also to lose general body weight. It has also been discovered that coconut oil is a good ingredient to get rid of big tummies. While you might be thinking that coconut oil has calories which means it will increase the body calorie level, you shouldn’t take coconut oil with other oils. Instead, you should replace other oils you use for frying with coconut oil.
10. Beans and legumes
Many people have problems with legumes but these foods are usually very high in protein which is needed when you’re trying to lose weight. Also, you need these legumes because they are rich in fiber. Replace some of the high-carb foods on your diet with beans and legumes and see how well you lose weight. If you do not tolerate these legumes or do not like them for one reason or the other, properly cooking them might just change your mind.
11. Whole grains
Grains were usually criticized, but some of them have been discovered to be beneficial to health. Furthermore, they contain a very good amount of proteins, beta-glucans, fat, and soluble fiber. This soluble fiber makes you full without eating so much, and also helps you increase metabolic health. Some grains including brown and white rice are usually high in resistant starch which is a fiber content that contributes to weight loss. If you’re not on a low-carb diet, eating whole grains (not refined grains) is a healthy choice, but you should not eat so much because they’re usually high in carbohydrates. Other examples of whole grains are oats and quinoa.
Potatoes are one of the best foods you can eat. This is because they are highly nutritious. There have been reports of people who live on potatoes alone and they’re healthy. Potatoes, especially when boiled, provides the body with all it needs to keep it healthy and lose weight. They have a high potassium content which helps in blood pressure control. When they get cold after being boiled, they have high resistant starch content which promotes weight loss and also has several other health benefits.
Vegetarians would love mushrooms because they can easily take it to help them lose some weight. Non-vegetarians are not excluded too. Mushrooms have the ability to regulate blood sugar levels and also balance hormones, both of which help in preventing diabetes. They also give you the stamina to carry out weight-loss exercises for longer periods.
14. Full-fat yogurt
There are several types of yogurt, some of which are detrimental to your health. Full fat yogurt is a dairy product which means it is high in protein. Some of them contain probiotic bacteria. Yogurt containing live-cultures is preferable than those containing no probiotics because probiotics are very important bacteria that help maintain a healthy gut. When your gut is healthy, then you can fight against inflammation which is a major cause of obesity. It is usually better to take full-fat yogurt than low-fat yogurt because the latter contains a high level of sugar which is not good for your health.
15. Cruciferous vegetables
Unlike other vegetables, cruciferous vegetables are high in protein. Although they don’t have as much as that found in legumes and animal products, they have a decent amount of proteins. They are also very high in fiber which is the reason they’re very filling when eaten. The low energy density they have, their high fiber content and moderate levels of protein make them a good choice for weight loss. They also contain many other nutrients and help to fight cancer. Some of these cruciferous vegetables include Broccoli, Brussels sprouts, Cauliflower, and Cabbage.
16. Whole eggs
In the past, people ran away from eggs because it was reported that they increased cholesterol levels. Recently, eggs have been coming back and people have started taking them once again. Eggs are very rich in proteins and fats which makes them a great food for weight loss and a wise inclusion to your diet. A study showed that people who eat eggs for breakfast usually have a lower calorie intake daily. This is because eggs give an increased feeling of satiety. Apart from these, eggs are very high in other nutrients as eating them regularly can help keep most of your body nutrients at recommended levels. The funny fact is that most of these nutrients are found in the yolk.
Strawberries usually near fruits in the summer. This delicious fruit is very rich in flavonoids. Studies have shown that increasing your intake of flavonoid-rich foods prevent you from gaining weight. In cold seasons, you can find low-sugar strawberry drinks or better still, you should take the frozen strawberries in these seasons. You will still get the same amount of nutrients from either of them.
Fruits are generally delicious and scientists agree that they are a major contributor to a healthier life. Many fruits have high sugar content but this sugar isn’t released immediately it gets into the body due to the fiber contained in these fruits. They also have low energy density. Various studies have shown that people who eat fruits tend to be healthier. Although it might not totally be as a result of fruit consumption, fruits are a great addition to the diet if anyone who wishes to lose weight. Only people following low-carb or ketogenic diet plans should exempt fruits from their diet.
Have you ever tried nuts? While they contain calories, they are also excellent snacks. Nuts are very high in protein, fiber, and healthy fats without anyone more than the other. While you might expect it to get you fat, the opposite is usually true. In a population study carried out, it was discovered that people who take nuts are leaner and healthier than those that don’t. The nutrients in nuts keep you very healthy as it promotes weight loss and improves your metabolic health. If you’re someone who takes things in large quantities, you shouldn’t do so for these nuts as they still have calories and can get you fat if you’re not careful.
20. Chili pepper
For people who don’t regularly eat pepper, eating chili pepper can induce weight loss by reducing your appetite which makes you eat fewer calories. Chili pepper also contains capsaicin, a substance that is found in many weight loss supplements and helps burn fat. It is also sold in supplement form which makes it taking it much easier. Eating at least 1 gram of red chili pepper some minutes before you have your meal will help reduce your appetite. It doesn’t work for people already accustomed to spicy foods because their body has already developed tolerance towards it.