Top 15 Weight-Loss Friendly Healthy Foods
Everyone who wants to lose weight has to understand that the main rule to follow is to burn more calories. The thing is that fat melts only when we expend more energy than we eat. Because of this rule, many of us think that the only thing that can help to lose weight is cutting calories. Nevertheless, it is important to understand that not all foods and calories are created equal. The thing is that different foods influence our bodies in different ways and there are actually some weight-loss friendly foods that help us to block the hunger and burn more calories. So what are these superfoods?
1. Boiled Eggs
For some period of time, eating eggs was associated with the higher risk of heart attack but today, thanks to numerous studies, we know that eating eggs do not negatively affect blood cholesterol. What is more, eggs, and especially yolks, are incredibly rich in nutrients and healthy fats. And when it comes to egg white, it is considered to be one of the best sources of protein. It is important to mention that all these, both nutrients, healthy fats and proteins, come in a relatively small pack of calories. One large hard-boiled egg contains about 78 calories. That is why eggs are among the best foods you can eat if you want to lose weight.
More advantages associated with eating eggs are that they make you feel full for a long time and increase weight loss on a calorie restricted diet.
2. Leafy Greens
Leafy Greens such as spinach, kale, swiss chards and few others are perfect for weight loss for several reasons. The first reason is that they provide the body with fiber that helps to reduce appetite. The second reason is that they are low in calories and allow to increase the volume of meals without increasing the number of calories. The third reason is that leafy greens are extremely nutritious, so regular intakes provide your body with all sorts of vitamins, minerals, and antioxidants, including fat-burning calcium.
Salmon – an oily fish rich in Omega-3 fatty acids, is considered to be a great source of protein, healthy fats, iodine and some other important nutrients. In other words, salmon is incredibly healthy and, what is more, helps to lose weight.
The thing is that salmon keeps you satisfied for many hours with relatively few calories. Iodine stored in salmon helps thyroid to function properly and thyroid helps to run metabolism. It is worth to mention that Omega-3 fatty acids in salmon are known to reduce inflammation which plays one of the key roles in obesity and metabolic disease.
Salmon is not just another fish – it is a super fish with lots of benefits to your body. But it is not just salmon. Other types of oily fish such as trout, sardines, herring, mackerel, are no less beneficial.
4. Cruciferous Vegetables
Cruciferous vegetables such as broccoli, cauliflower, cabbage and brussels sprouts, are ideal for weight loss programmes and a couple of reasons. First of all, the same to other vegetables, cruciferous vegetables are high in fiber and that is why they help to keep you from overeating by lowering hunger. The second reason is that these vegetables are relatively high in protein, especially in comparison to other vegetables. What is more, they are high in nutrients and include some cancer-fighting substances.
5. Boiled Potatoes
Although white potatoes are avoided by most of the diets for some unknown reason, they actually provide numerous benefits. Boiled white potatoes are beneficial both for health and weight loss.
When it comes to weight loss, boiled potatoes show amazing results. First of all, exactly boiled potatoes show the highest fulfilling effect, which means that eating boiled white potatoes ensures that you will eat less of other foods. Furthermore, boiled potatoes are known to form a fiber-like substance known as resistant starch, which provides numerous health benefits, including weight loss ones.
When it comes to health benefits, it is hard to underestimate positive effects of potatoes. The thing is that potatoes contain an incredibly diverse range of nutrients. Actually, for a relatively long period of time, it is possible to remain healthy eating only potatoes. What is more, boiled white potatoes help to normalize blood pressure thanks to potassium, an element that can minimize negative effects of sodium contained in salt.
Tuna is another super fish you can include in your healthy diet to lose weight. Tuna is good for weight loss because it is high in protein, yet low in calories. What is more, it is relatively low-fat, especially in comparison to such oily fish as salmon, trout, sardines, herring, etc. In other words, tuna is great for emphasizing protein intakes. Just avoid canned in oil tuna as it will contain a lot of fat.
7. Beans and Legumes
There are a lot of people who have some problems associated with tolerating legumes. But if you are one of those who has no problems with these beneficial foods, lucky you! The thing is that beans and legumes such as lentils, black beans, kidney beans and some others, are high both in protein and fiber and that is why allow you to feel full for relatively long periods of time. What is more, the same to boiled potatoes, they contain some resistance starch.
In comparison to other fruit, avocados are unique as they contain nearly no carbs but a lot of healthy fats.
Avocado’s healthy fats, known as monounsaturated oleic acid, are known to prevent the building of fat in the body and increase the nutrient uptake from the other vegetables. That is why adding avocado to a salad is always a great idea.
It is wrong to think that avocados are just fat. The truth is that they are mostly fat but also contain a lot of water. What is more, they contain a number of important nutrients, including fiber and potassium.
9. Apple Cider Vinegar
Apple cider vinegar is very popular among holistic nutritionists because it has a lot of advantages, including weight loss ones. First of all, when it is mixed with carbs, apple cider vinegar increases a feeling of fullness, making you eat less for the rest of the day. The second reason is explained by the study that showed that daily intakes of apple cider vinegar cause weight loss. The third reason is beneficial both for weight loss and overall health. It is that apple cider vinegar helps to reduce blood sugar spikes after meals. The tip is to use apple cider vinegar in condiments, like dressings or vinaigrettes.
Nuts are high in protein, healthy fats and fiber and that is why are known to be the best snacks you can choose. Despite being high in fat, nuts help to improve metabolic health and help you to lose weight. The thing to remember is that you do not need to go overboard. People who eat nuts in small amounts tend to be healthier, and leaner, than those who do not. At the same time, it will be better to avoid them if you can not control your portions.
11. Chili Pepper
Eating spicy food, especially with chili peppers, is a popular way to get rid of unwanted fat. The thing is that capsaicin stored in chili peppers is known to reduce appetite and increase fat burning. You can find capsaicin in the list of ingredients of many weight-loss supplements.
Nevertheless, according to studies, chili peppers reduce appetite and increase fat burning only in cases when their intakes are rare. It means that those who prefer adding chili paper to their meals on daily basis cannot enjoy its fat-burning benefits. If you are one of those who want to try to lose some weight with the help of chili papers, it is recommended to add about 1 gram to your meals.
Grapefruit is a very special fruit for those who want to lose weight. Its effect on weight control was meticulously researched, so today everyone knows that a half of grapefruit in the morning a half hour before breakfast has a lot of benefits in terms of weight loss. What is more, just adding a half of this fruit before every meal can help you to lose up to about 3.5 pounds or 1.6 kg over a period of 3 months.
13. Chia Seeds
Chia seeds have a reputation of one of the most nutritious foods in the world. What is more, they are a great source of fiber, so chia seeds will definitely help you to reduce appetite. Combine these with the fact that there are just a little of carbs in chia seeds and you will get one of the healthiest foods on the planet.
14. Coconut Oil
If you need a proof that not all fats have to be avoided, it is coconut oil. This oil contains fatty acids of a medium length, called Medium Chain Triglycerides, which are known to increase the number of calories burned and reduce hunger. What is more, studies showed that coconut oil can help to lose belly fat and all of those who have it know what it takes to get rid of it. For sure, it will be unwise to add coconut oil on top of what you are already eating because it contains a lot of calories. The tip is to use it instead of other cooking fats.
According to numerous studies, people who eat most fruit are usually much healthier than those who do not. What is more, fruits have some properties that actually make them weight-loss friendly food.
Despite the fact that fruits contain sugar known as fructose, most of them have a low energy density and contain a lot of fiber. It is exactly fiber that prevents the sugar from being released too quickly into the bloodstream. What is more, it takes a while to chew some fruits such as apples and for that reason, they are known to reduce hunger. The more you chew – the fuller you feel.
Fruits are considered to be a great addition to a healthy diet and can be used as a healthy swap for desserts. Nevertheless, there are people who have an intolerance to fructose and have to avoid eating fruits.