All calories are not created equally. Different foods pass through different metabolic stages in the body. They can have significantly varying effects on appetite, hormones and the calories burned.
Here are mentioned 20 foods that are considered by science as the most weight-loss-friendly foods on the planet.
Whole eggs are making a comeback after long feared for being high in cholesterol. Recent studies show that whole eggs neither cause heart attacks nor negatively affect blood cholesterol.
Furthermore, they’re one of the best foods to eat for losing weight, as they’re high in protein, good fats and can make one feel satisfied with a very low calorie count.
Eggs are also intensely nutrient rich and can help in getting all the nutrients needed on a calorie-limited diet. What’s interesting is that nearly all the nutrients are found in the yolks.
Leafy greens include spinach, collards, kale and Swiss chards among others. They have multiple qualities that qualify them for a weight loss diet, such as low calories, low carbohydrates and full of fiber.
Leafy greens are a great way to increase the meal portions without increasing calories. Various studies prove that foods and diets containing low energy content make people eat lesser calories in general.
Leafy greens are highly nutritious and rich in various vitamins, minerals and antioxidants that have been shown to help in burning fat.
Fatty fish, such as salmon, is amazingly healthy and keeps one full for longer with relatively less calories. Salmon is high in good quality protein, healthy fats and many vital nutrients.
Fish, as well as seafood, may also offer a considerable supply of iodine, which is important for healthy thyroid function, and is vital for keeping optimal rate of metabolism. Trout, mackerel, herring, sardines and other kinds of fatty fish are also beneficial.
Cruciferous vegetables include cabbage, broccoli, cauliflower and Brussels sprout. Similar to vegetables, they’re rich in fiber and tend to be quite filling. Moreover, these forms of vegetables generally contain decent quantities of protein.
They’re not nearly as high in protein as compared to meat or legumes but still higher than most vegetables. The arrangement of fiber, protein and low energy density makes cruciferous vegetables the ideal foods to incorporate in the meals for losing weight.
Lean Beef and Chicken Breast
Meat has often been blamed for numerous health issues despite lacking credible evidence to back up such claims. Processed meat may be unhealthy but research shows that unprocessed red meat does not increase the risk of diabetes or heart disease.
The truth is that meat is a weight-loss-friendly food as it is high in protein. Protein is by far the most substantial nutrient, and consuming a protein-rich diet can make one burn 80 to 100 more calories daily.
White potatoes have apparently fallen out of favor for some reason. But they have various qualities that make them an ideal food both for weight loss and overall health. They contain a wide range of vital nutrients.
There have been instances of people living solely on potatoes for long periods of time. They’re predominantly high in potassium, which is a nutrient that plays a vital role in controlling blood pressure.
On a scale known as the Satiety Index, which measures how substantial different foods are, white boiled potatoes scored the highest. It means that by consuming white boiled potatoes, one naturally feels full and eats not as much of of other foods.
Tuna is also low-calorie and high-protein food. It is lean fish, and low in fat. Tuna is well-liked among fitness models and bodybuilders who’re on a cut, since tuna is a great way to boost protein intake and keep fat and total calories low.
Beans and Legumes
Certain beans and legumes can be useful for weight loss, which includes black beans, kidney beans, lentils and others. These foods are high in fiber and protein, two nutrients known to lead to satiety.
They also contain some resistant starch. The problem is that many people find it difficult to tolerate legumes. For this reason, it is important to cook them properly.
Meals and diets having low energy density tend to make people consume lesser calories. Most foods with low energy density contain lots of water like vegetables and fruits. But water can also be added to the food, making a soup.
Dairy products are usually high in protein. Cottage cheese, calorie for calorie, is mostly protein with very few carbohydrates and low fat. Cottage cheese is a great way to enhance protein intake.
Dairy products are also high in calcium, which may help in burning fat. Other high-protein, low-fat dairy items include skyr and Greek yogurt.
Avocado is an exclusive fruit. While most fruits contain high amount of carbohydrates, avocados are high in healthy fats. They’re especially high in mono-unsaturated oleic acid, which is the same kind of fat found in olive oil.
Despite being high in fat, avocados also contain fiber and water, making them less energy-dense than one may assume. They also contain other vital nutrients such as fiber and potassium.
Apple Cider Vinegar
Apple cider vinegar is very well-known in the natural health population. It is also used in condiments such as dressings, and some even mix it in water and drink it. Various studies suggest that apple cider vinegar can be helpful in losing weight.
Vinegar has also been shown to control blood sugar fluctuation after meals, which may have multiple positive health effects in the long run. One can find different varieties of apple cider vinegar in stores.
Although high in fat, nuts are not as fattening as one might think. They make a great snack, containing reasonable amounts of fiber, protein and healthy fat. Studies show that eating nuts improves metabolic health and further promote fat loss.
Chili peppers may be useful for a weight loss diet. They contain capsaicin, a substance that helps to suppress appetite and boost fat burning process. It is even utilized in supplement form and an active ingredient in numerous weight loss supplements.
Most health experts concur that fruits are healthy. Studies have shown that people eating the most fruit tend to be healthier than people who don’t. Fruits also have properties that make them weight-loss-friendly.
All fats are not created equally. Coconut oil is high in fatty acids of intermediate span, known as MCTs or medium-chain triglycerides. These fatty acids are said to boost satiety better than other fats and burn more calories. A study conducted in both women and men showed that coconut oil trimmed down belly fat.
Yogurt is another beneficial dairy product. Certain forms of yogurt have probiotic strain of bacteria that can improve the gut health and function. A healthy gut helps to combat inflammation and leptin resistance.
The Bottom Line
It is not hard to find healthy foods to be included on a weight loss diet. These are primarily whole foods such as lean meat, fish, fruits, vegetables, seeds, nuts and legumes. Many processed foods, including probiotic yogurt, oatmeal and olive oil are also great choices.
Along with self-control and regular exercise, consuming these beneficial foods should pave the way to a healthier life.