Are you looking to start losing weight in a healthy and sustainable way? If so, then you need to start incorporating some of the best weight-loss foods into your diet. There are many different foods that can help you lose weight, but not all of them are necessarily healthy or sustainable. In this blog post, we will discuss 13 of the best weight-loss foods that you can start eating today!
Contents
Weight Loss Foods
Given below are the 13 best weight loss foods with a detailed explanation of why they are healthy:
Eggs
Eggs are one of the best weight loss foods out there. They’re high in protein, low in calories, and contain essential nutrients like vitamins A, D, E, and B12. Not only that, but eggs can help keep you fuller for longer, so you won’t be reaching for unhealthy snacks throughout the day. Studies have shown that eating eggs for breakfast can help decrease calorie intake throughout the day.
In one study, people who ate eggs for breakfast consumed fewer calories at lunch than those who ate a bagel. Similarly, another study found that those who ate eggs for breakfast had a 65% greater weight loss over 8 weeks compared to those who ate a bagel.
Lutein present in eggs can also help protect against eye diseases, such as cataracts and macular degeneration (We also provide effective cataract surgery). Eggs come in different varieties but it’s best to opt for omega-3-enriched eggs as they are higher in healthy fats. Furthermore, you can make them in various ways – boiled, scrambled, omelet, etc. Hard-boiled eggs are probably best for weight loss as they are the easiest to make and contain zero added fats.
Leafy Greens
Leafy greens like spinach, kale, and collards are some of the healthiest foods you can include in your diet. They are packed with essential vitamins, minerals, and antioxidants that can help protect your body from disease. Not only that, but they are also low in calories and can help fill you up without adding too many calories.
Studies have shown that incorporating leafy greens into your diet can help promote weight loss and reduce waist circumference. In one study, participants who ate a salad made from leafy greens before their meal consumed 12% fewer calories during the meal.
Thylakoids present in greens have also been found to promote weight loss by helping reduce cravings and appetite. Vitamin k present in greens can interact with certain medications for diabetes, so it’s important to check with your doctor before including lots of greens in your diet.
Berries
Berries are some of the healthiest and most delicious fruits you can include in your diet. They are high in fiber, low in calories, and packed with essential vitamins and minerals. Not only that, but they are also high in antioxidants which can help protect your body from disease.
Studies have shown that eating berries can help reduce the risk of weight gain and obesity. In one study, participants who ate a cup of blueberries three times per week had a lower risk of gaining weight than those who didn’t. In another study, those who ate strawberries had a lower risk of abdominal fat gain than those who didn’t.
Anthocyanins, ellagic acid, and resveratrol present in berries are the key compounds responsible for their weight loss effects. Berries come in different varieties and can be eaten fresh or frozen – whichever you prefer. They can be used as a topping on oatmeal or added to smoothies and shakes for an extra nutritional boost.
Nuts and Seeds
Nuts and seeds are high in healthy fats, fiber, and protein. Not only that, but they are also low in calories and can help keep you fuller for longer. Studies have shown that incorporating nuts and seeds into your diet can help promote weight loss as long as they’re consumed in moderation.
In one study, participants who ate a handful of nuts per day lost more weight than those who didn’t. In another study, those who ate a handful of almonds per day had lower levels of belly fat after 8 weeks compared to those who didn’t.
Furthermore, eating unsalted almonds and walnuts has been found to be effective in decreasing abdominal fat mass. Nuts and seeds come in different varieties like almonds, walnuts, pistachios, pumpkin seeds, flaxseeds, etc. They can be eaten as a snack on their own or added to salads, oatmeal, and other dishes. They can also be made into nut butter and used as a spread on toast or sandwiches.
Avocados
Avocados are one of the healthiest and most nutritious foods you can include in your diet. They are high in fiber, healthy fats, and essential vitamins and minerals. Not only that but they have also been found to help promote weight loss and reduce belly fat.
In one study, participants who ate half an avocado per day had lower levels of belly fat and waist circumference than those who didn’t. Furthermore, avocados have been found to reduce hunger, cravings, and appetite.
Mono-unsaturated fatty acids present in avocado can enhance the absorption of carotenoids like lycopene and lutein which have been linked to a reduced risk of obesity and weight gain.
Avocados can be eaten on their own or added to salads, sandwiches, wraps, etc. They can also be used as a topping on toast or mixed into smoothies for an extra boost of nutrition. Just be sure to avoid eating too many since they are high in calories.
Whole Grains
Whole grains are a great source of fiber, vitamins, and minerals. They can help keep you fuller for longer and have been linked to a reduced risk of weight gain. Studies have shown that eating whole grains can help promote weight loss, particularly when they replace refined grains. Beta-glucan present in whole grains can help reduce hunger and cravings. It is also responsible for increasing satiety and promoting weight loss.
In one study, participants who ate three servings of whole grains per day had lower levels of abdominal fat than those who didn’t. Furthermore, whole grains have been found to reduce hunger and cravings while also boosting energy levels.
Whole grains come in different varieties like oats, quinoa, barley, buckwheat, bulgur wheat, etc. They can be used in place of refined grains like white rice, bread, and pasta. They can also be added to smoothies, oatmeal, salads, etc. for an extra nutritional boost. Just be sure to read food labels since some whole grain products may contain added sugars and fat.
Beans and Legumes
Beans and legumes are great sources of fiber, vitamins, minerals, and plant-based protein. They are also low in calories and have been linked to weight loss. Studies have shown that eating beans or lentils can help reduce calorie intake while also promoting fullness.
In one study, participants who ate 1/2 cup of beans per day had lower levels of body fat and waist circumference than those who didn’t. Furthermore, beans and legumes have been found to reduce hunger and cravings while also promoting weight loss. Just 100 grams of beans can provide up to 8 grams of dietary fiber which is responsible for reducing appetite and promoting fullness.
Beans and legumes come in different varieties like black beans, kidney beans, chickpeas, lentils, etc. They can be eaten on their own or added to salads, soups, stews, and other dishes. They can also be made into hummus and used as a spread on toast or sandwiches. Just be sure to avoid canned beans as they may contain added sugar and salt.
Greek Yogurt
Greek yogurt is high in protein and low in calories which makes it a great option for weight loss. Studies have shown that eating Greek yogurt can help reduce calorie intake while also promoting fullness. In one study, participants who ate two servings of Greek yogurt per day had lower levels of body fat and waist circumference than those who didn’t.
Greek yogurt is also an excellent source of calcium which has been found to promote weight loss. Calcium can help reduce the production of hormones that increase appetite and cravings. Probiotics present in Greek yogurt can also help reduce hunger and cravings as well as improve digestion.
Furthermore, it is also a good source of probiotics which have been linked to reduced belly fat.
Greek yogurt can be eaten on its own or added to smoothies, oatmeal, etc. It can also be used as a substitute for mayo or sour cream in recipes. Just be sure to read food labels as some Greek yogurt products may contain added sugars and fat.
Roots And Tubers
Roots and tubers are a great source of fiber, vitamins, minerals, and antioxidants. They can help keep you fuller for longer and have been linked to a reduced risk of weight gain. Studies have shown that eating roots and tubers can help promote weight loss while also boosting energy levels.
In one study, participants who ate three servings of roots and tubers per day had lower levels of body fat and waist circumference than those who didn’t. Furthermore, they have been found to reduce hunger and cravings while also promoting weight loss.
Roots and tubers come in different varieties like potatoes, sweet potatoes, turnips, parsnips, carrots, etc. They can be eaten on their own or added to salads, soups, stews, and other dishes. They can also be roasted in the oven with a little olive oil for a tasty snack. Just be sure to avoid boiling them as this will reduce their nutritional value. Furthermore, their high potassium intake can benefit in reducing blood pressure levels.
Apples
Apples are low in calories and high in fiber which makes them a great option for weight loss. Studies have shown that eating apples can help reduce calorie intake while also promoting fullness. In one study, participants who ate two apples per day had lower levels of body fat and waist circumference than those who didn’t. In another study, participants who ate 1/2 cup of apples had greater reductions in body weight and body fat than those who didn’t.
Apples are also high in pectin, a type of soluble fiber that can help reduce hunger and cravings. Furthermore, the antioxidants present in apples have been found to reduce inflammation and oxidative stress which may also contribute to weight loss. Apples can be eaten on their own or added to smoothies, oatmeal, salads, etc. Just be sure to avoid processed apple products like apple sauce and apple juice as they may contain added sugar.
Cruciferous vegetables
Cruciferous vegetables such as broccoli, Brussels sprouts, cauliflower, and kale are low in calories but high in beneficial nutrients. They are packed with fiber which helps promote fullness and reduce hunger.
Studies have shown that eating more cruciferous vegetables can help reduce calorie intake while also promoting weight loss. In one study, participants who ate five servings of cruciferous vegetables per day had lower levels of body fat than those who didn’t.
Cruciferous vegetables are also rich in antioxidants which can help reduce inflammation, boost immunity, and improve overall health. Furthermore, they are a good source of vitamins and minerals such as vitamin C, folate, and potassium which have been linked to weight loss.
Cruciferous vegetables can be eaten on their own or added to soups, salads, etc. They can also be steamed, roasted, or stir-fried. Just be sure to avoid adding too much oil as this will add unnecessary calories. Thiocyanates present in cruciferous vegetables can interact with thyroid hormones, so consult with a healthcare professional before consuming in large amounts.
Salmon
Salmon is a fatty fish that is packed with beneficial omega-3 fatty acids. Studies have shown that eating more salmon can help promote weight loss, particularly when it replaces other high-fat animal proteins. In one study, participants who ate three servings of salmon per week had lower levels of body fat and waist circumference than those who didn’t.
Furthermore, the omega-3 fatty acids present in salmon can help reduce inflammation, boost immunity, and improve overall health. Salmon is also rich in B vitamins which can help boost metabolism and energy levels, which may also contribute to weight loss.
Salmon can be eaten on its own or added to salads, sandwiches, etc. It can also be cooked in various ways such as baking, grilling, or steaming. Just be sure to avoid adding too much oil or butter as this will add unnecessary calories. Furthermore, it is important to note that some types of salmon may contain higher levels of mercury, so check with a healthcare professional before consuming in large amounts.
Chicken breast
Chicken breast is a lean protein source that is low in calories and high in beneficial nutrients. Studies have shown that replacing other animal proteins with more chicken breast can help promote weight loss. In one study, participants who ate more chicken breast had lower levels of body fat and waist circumference than those who didn’t.
Furthermore, the protein present in the chicken breast can help reduce hunger while also promoting fullness. It is also a good source of B vitamins which can help boost metabolism and energy levels, which may also contribute to weight loss.
Chicken breast can be eaten on its own or added to salads, sandwiches, etc. It can also be cooked in various ways such as baking, grilling, or stir-frying. Just be sure to avoid adding too much oil or butter as this will add unnecessary calories.
There you have it! These are the top 13 weight-loss foods you need to start eating today. Eating more of these foods can help promote weight loss and overall health. Be sure to include them in your diet and see the results for yourself. With that said, remember that no single food will magically make you lose weight. A healthy and balanced diet combined with regular exercise is the key to losing weight and maintaining a healthy lifestyle.
Conclusion
Eating more of the foods listed above can help promote weight loss and overall health. However, it is important to remember that no single food will magically make you lose weight. A healthy and balanced diet combined with regular exercise is the key to losing weight and maintaining a healthy lifestyle.
Consider contacting FitMantra for additional information on nutrition and fitness. You can also get in touch with their nutrition experts through our online nutrition counseling, who can guide you through the process and help you achieve your fitness goals. You can also lose weight with the help of our weight loss program. Download our Fitness app on Android to learn more about us.