The world population is struggling with numerous health-related issues. Some of these illnesses are as a result of excessive weight gain.
According to statistics, there are more than 70 million obese adults in the United States alone. Besides, there is another group of people who are not obese but they are overweight already.
Gaining too much fat is a cause for alarm. This is because excessive weight gain attracts other scary diseases. These are diseases such as corona artery disease, cancer, type 2 diabetes, obesity, and stroke.
If you are overweight, you don`t have to give up or have low self-esteem. All is not gone. You just have to make some changes to your diet.
Actually, we are what we eat. Therefore, you can reshape your body by taking the best foods for weight loss. The topic on weight loss is no longer rocket science, you just have to stay glued on this page to the end.
In this article, we will discuss the best foods for weight loss. There we go!
These are fruits that are readily available in every grocery. They are also sold at favorable prices. Most of the fruits contain carbs but the avocado has healthy fats. Besides, the fruit has high levels of monounsaturated oleic acid. They have lots of fiber and water as well. Eating avocado regularly will help you shed stubborn fat.
Most people mistake nuts with fattening food. But this is not the case. Nuts are well loaded with healthy fats. Besides they have balanced fiber and protein amounts. The health experts support the fact that the consumption of nuts helps in improving a person`s metabolic health. Also, they enhance weight loss.
3. Whole Grains
These days, cereal grains have attracted a bad reputation. But that doesn’t mean that we do not have a healthy class of cereal grains. Basically, there are whole grains with lots of fiber and good protein amounts. For instance, there is brown rice, oats, and quinoa.
The oats, for example, contain beta-glucans soluble fibers. These contents boost metabolic health and increase satiety. White and brown rice contain decent amounts of resistant starch once cooked and cooled. Nevertheless, if you are on a weight loss program, keep off refined grains. They are not healthy at all.
4. Chilli Pepper
You should consider including Chilli pepper on your diet if you want to lose the extra pounds. They have capsaicin. This is a substance that reduces appetite concurrently improving the rate of burning fat in the body. Besides, you can find Chilli pepper supplements from the store and it can be of so much help.
The fruits are completely healthy. The health experts can`t say this enough. If you want to lose weight increase your fruits and vegetable intake.
According to health experts, people who include fruits and vegetables in their diet are healthier than those who don’t. Some of these fruits obviously have natural sugars. But they contain low energy density.
Additionally, they are loaded with fiber content. As a result, the fiber will inhibit sugar from being absorbed into the bloodstream
Grapefruit is excellent for weight loss. A study was carried out for 12 weeks in a total of 91 individuals with obesity. Every day they were given ½ fresh grapefruit. After the 12 weeks, each of them had lost about 3.5 pounds and above.
30 minutes before taking your daily meals, at least eat ½ fresh grapefruit. This fruit helps you feel satisfied thereby reducing excessive intake of calories. After some time, you will lose a few pounds.
7. Chia Seeds
Chia seeds are highly nutritious food in the world. They have twelve grams of carbohydrates in every ounce. This is an extremely high level. However, 11 of the grams are just fiber.
As a result, chia seed falls under low-carb foods and the world’s best fiber source. According to research done, Chia seed can reduce your appetite. Hence, you will take less food and this will help you shed off the extra pounds.
8. Coconut Oil
All fats are not equal. For instance, coconut oil contains lots of fatty acids. They are referred to as medium-chain triglycerides (MCTs).
The fatty acids present in coconut oil are believed to improve satiety. Besides, coconut oil improves the burning of calories. No doubt coconut oil has calories just like other oils.
Therefore, it wouldn`t be wise adding coconut oil in your cooked food. This could only slow the weight loss process. The best thing to do is to replace your usual cooking oil with coconut oil.
9. Full-Fat Yogurt
Yogurt is a great weight loss option. Some yogurts have probiotics, the bacteria known to improve the health of your gut. Health practitioners can tell you that a healthy gut is ideal in preventing inflammation plus leptin resistance. The latter is one of the main causes of obesity.
Therefore, you should always choose yogurt that contains live active cultures. Full-fat yogurt can be of help as well as it is linked to a low risk of obesity or type 2 Diabetes.
10. Apple Cider Vinegar
Apple Cider Vinegar is quite prominent among the healthy diet campaigners. Some people dilute it inside the water after which they drink it. However, it can also be used in condiments such as vinaigrettes or dressings. Different human-health studies attest that apple cider vinegar can help in losing weight.
Consuming vinegar and taking high-carb meals helps increase satiety. That way, it can make you eat fewer calories from 200-275.
11. Cottage Cheese
Dairy products contain high proteins. One of them is Cottage cheese. It has little fat and few cabs. By eating Cottage cheese, you increase your protein intake. Besides, it increases satiety. That way, you would take in excess food and this is a good step towards weight loss. It also contains high calcium content which is vital in that it encourages increased burning of fats.
Foods that feature low energy density encourage people to consume fewer calories. The foods known to have lots of water are the same food with low energy density. These are foods such as fruits and vegetables.
However, you can always add water to the food you cook to make some soup. But you should not add excess fat to the soup such as coconut milk or cream. If you, you will only increase the calorie content.
13. Beans and Legumes
There are legumes and beans that help in weight reduction. These are beans such as black beans, kidney beans, and lentils. This is because they have high contents of fiber and protein. These nutrients increase satiety. Besides they have resistant starch.
Tuna is also highly loaded with proteins. It’s a low-calorie food. Also, it has low fat as its lean fish. Fitness models and bodybuilders love Tuna. It’s an excellent choice if you want foods that are rich in protein, low fat, and fewer calories. However, you should go for tuna that is canned in the water unlike one canned in oil.
15. Boiled Potatoes
Unfortunately, most people dislike white tomatoes. But they got properties that enhance weight loss and promote optimal health. Potatoes have a broad range of healthy nutrients.
In fact, they contain almost everything one needs to stay healthy. Potatoes have high levels of potassium and this helps in controlling blood pressure.
A study conducted on foods that increase satiety showed that boiled potatoes are the best. Therefore, if you eat boiled potatoes, you feel full. You won`t have the urge to eat too much of other foods.
16. Chicken Breast and Lean Beef
Meat carries the blame for several health problems. It has attracted so many negative claims. Even so, chicken breast and lean beef can help you shed stubborn extra pounds. However, processed meat is not good for your health.
In fact, it exposes you to the risk of heart disease or diabetes. Meat is considered a weight-loss food due to its high level of protein. Consuming high-protein foods can help you burn more calories from 80-100 in a day.
17. Cruciferous Vegetables
These are vegetables such as cabbage, cauliflower, Brussels sprouts, and broccoli. They are rich in fiber and will make you feel full. They have good protein amounts as well but their protein levels are a bit lower than that of animal foods or legumes. Nevertheless, their protein levels are better than in most vegetables.
For you to lose weight, you can consider taking a breakfast packed with fiber, protein, and low-density foods plus cruciferous vegetables.
Salmon is a fatty fish and it’s very healthy. It will keep you full for hours. That way, you will take a few calories. Salmon has top quality protein, crucial nutrients, and healthy fats. Salmon will boost your metabolism and this will help you lose weight.
19. Leafy Greens
Leafy greens are swiss chards, spinach, kale, collards among others. They have great properties that make them ideal for enhancing weight loss. For instance, they contain fewer calories plus carbohydrates. Besides they are rich in fiber.
Leafy greens will help you increase the number of your meals devoid of calories. They are also nutritious, with many minerals, antioxidants, and vitamins. Calcium is one of its minerals and has fat-burning properties.
20. Whole Eggs
Word has it that whole eggs have high cholesterol but eggs have high protein levels hence they are great weight reduction options. Besides, they increase satiety and help you eat fewer calories. However excess consumption of eggs increases levels of bad cholesterol hence you should be cautious.
Finally, excess weight gain can rob you of your self-esteem and your health. Don`t just sit and do nothing. Change your diet and you will soon achieve your dream shape.
Make sure you include the above mentioned best foods for weight loss in your meals. Keep off food with lots of calories and do regular exercise. Additionally, don`t forget to take lots of water every day.