Weight loss is not a new problem but it’s surely now a problem of the whole world! Look around at the abundance that surrounds us, the foods many of us consume, the often sedentary lifestyles we have —no wonder obesity is so common.
I believe people think in order to lose weight you have to eat boring foods. Conversely, people may think that some of the foods they really want to eat (like dark chocolate and avocados) will cause them to gain weight, so they avoid them. NOT SO!
That is why I wrote this article! In it, will discuss what I consider to be the 21 Best Foods to Eat to Lose Weight!
This list will astonish you because some of these foods are generally thought as "weight gaining" foods, like nuts or avocados, for example. But the secret is, they are all "nutrient dense" and contain good fats, the right fats, that can actually help you loose weight. That’s why they help you keep your weight down —you get a lot of nutrition for the calories consumed. So, eat them, breathe them, and drink them! Make these foods your lifeline! Here’s your list:
There are many ways food can help you in losing weight. Their nutrient content is responsible for subtly forcing your body into staying at a healthy weight. One such nutrient is fiber, and broccoli is full of it!! The fiber content of food works in two ways. First, it keeps your gut moving and your peristalsis smooth. That makes digestion easy! When your food is digested properly, energy is extracted and there’s less left for storage. Plus you can say goodbye to the bloating and lethargic feeling after eating!
Another role that fiber plays is inducing fullness and satiety in your body. When you feel hungry, you eat! When you have eaten enough, your body gets a signal of fullness and you stop eating! And this fullness stays for a long time before you feel hunger again and start eating. This is how satiety is induced and food intake is reduced. Broccoli also is a green plant and contains many phytonutrients. These phytochemicals are sulfur-containing and help in stimulating weight loss. They are involved in the breakdown of fat cells stored in your body by altering enzymes required for the process.
Starchy vegetables are your worst enemies when it comes to losing weight. That’s because starch eventually converts into fat for storage in your body. Cauliflower is one of those vegetables which saves you from nasty starch. It is low in carbs and provides a healthy diet routine by preventing the formation of extra fat. It’s also high in fiber which keeps you full and satisfied, reducing hunger. Another nutrient in cauliflower that puts it on the list of 21 Best Foods to Eat to Lose Weight is Omega-3. Omega-3 is good fat and doesn’t harm your body. But it also manipulates leptin secretion in your body. Leptin is a hormone that regulates your hunger and stimulates your metabolism. It also improves your body’s response to insulin, paving the way for healthy weight management.
Nuts have been controversial for a long time because of their fat content. But this myth has been recently busted because they can actually help in shedding fat. The reason is their high fiber content which produces satiety and signals your body to feel full. There’s a theory by experts that even the mechanical action of chewing nuts can produce signals of satiety. And they have lots of unsaturated fats which are believed to be good for your heart and fat metabolism! So, now you can pop those pistachios without the guilt!
4. Greek yogurt
Yogurt is a dairy product and is full of calories. That’s why dairy products are often avoided if weight loss is the goal. But Greek yogurt solves this problem. It has low caloric content and high probiotics. Probiotics are useful bacteria you need for a healthy body and gut. So, Greek yogurt can be an excellent part of your regular diet if you want to lose weight.
5. Green tea
Epigallocatechin gallate —a substance you need to lose extra pounds! It’s a type of antioxidant present in green tea and is known for its fat burning ability. Green tea is also full of other antioxidants which fight free radicals and mediate your immune system.
One serving of oatmeal has only 159 calories and its fat content is only 3 grams! You see the silver lining here, don’t you? Carbohydrates present in oatmeal also play their part in inducing satiety, and the low caloric content controls your caloric intake. Research has also shown that eating oatmeal reduces your overall cholesterol concentration and fills you up with good fats! In short, it’s a perfect package for dieters struggling with extra fat! However, you should prepare oatmeal from oats instantly. Don’t eat flavored oatmeal because it comes with contents that mess with your sugar metabolism.
Avocados are famous for their ability to reduce abdominal or belly fat! They reduce hunger pangs and lower cholesterol in your body. They also contain only 1 gm of sugar per serving and 75% of the fat content in them is unsaturated fats (good fats)! Do I need to say more —avocados are what you need!!
Your pantry should be full of blueberries —weight loss plans often include lots of them. Blueberry smoothies are one of the best weight loss snack you can have!! They have high water content and are chock full of antioxidants. Both these constituents set a stage for fat burning and weight loss!!
Cinnamon makes its way to this list because of its ability to stabilize blood sugar level and suppress hunger. That’s how it helps you in losing weight. People suffering from diabetes type 2 can get a special benefit from it in curbing hunger. You can add a fraction of a teaspoon of it to your yogurt or coffee to add sweetness without worrying about extra calories.
10. Sweet potatoes Sweet potato can replace all the calorie-filled toppings you use to give flavor to your baked potatoes. They have many nutrients like Vitamin C, Potassium and beta carotenes. Above all, they have lots of fibers to keep you full. 11. Dark chocolate
Dark chocolate is your waist-whittling, sweet-tooth satisfying savior and should be a part of your weight loss plan!! It reduces insulin resistance in your body. Now, why is that beneficial in any way? When your body becomes insulin resistant, it produces Ghrelin hormone that acts as an appetite booster and makes you eat a lot! Dark chocolate makes sure your ghrelin levels stay under control so that hunger pangs are reduced. Dark chocolate also produces happy hormones in your body and that prevents you from stress-eating. Yes, STRESS-EATING!!! So, add it to your weight losing diet plan now!! 12. Apples and peaches Apples and peaches are fruits so of course they are loaded with tons of vitamins and minerals. But their water and fiber content are what helps in weight loss. Eat them without peeling and chew as much as you can because this ensures maximum fiber content getting in your body. Juices and smoothies lose significant fiber in preparation so your best bet is eating these fruits raw! 13. Onions
Onions have an anti-oxidant substance Quercetin which helps in burning calories. It acts on your fat stores and increases your energy expenditure. Onions are also rich in fiber which contributes significantly to weight loss. Because of these magnificent nutrients, they deserve to be included in
21 Best Foods to Eat to Lose Weight. 14. Lentils Lentils are famous for their ability to help in losing weight. Their fiber content makes them an amazing addition to the weight loss diet and they are also very effective appetite suppressants. You should never miss out on lentils —some experts believe that they are even better than beans! 15. Beans
Beans, like lentils, have abundant proteins and low-calorie content. So, they prove to be very effective in weight loss. Their fiber content also makes them effective fat shedders! 16. Lemons Lemons are citrus fruits. They have Vitamin C and antioxidants in them. Antioxidants aid in fat burning and reduce fat stores in your body. Vitamin C mediates your immunity and helps you in preventing many diseases. Lemons are often used in warm water to make a sugar-free beverage! It’s refreshing and even act as a detoxifying agent. Lemons also help in keeping your metabolism humming and providing you with maximum energy! 17. Watermelon
Watermelon is one of those fruits which are full of water and take up a lot of space in your gut, leaving little room for more food! Watermelon also has an antioxidant lycopene which is involved in fat burning. 18. Apple cider vinegar Vinegar has been studied a lot! Apple cider vinegar is like an elixir for people who want to lose weight! Taking two teaspoons of it in water along with honey can help you a great deal. 19. Grapefruit
Grapefruit works in two ways. First, it makes you feel full and reduce your food intake. Second grapefruit controls the exit route too! It is involved in breaking down fat cells and managing the metabolism of your body. It decreases your insulin levels and stabilizes your sugar level. Research has also proven grapefruit's effectiveness in weight management.
There has been a lot of confusion about bananas in the dieting world because some people claim that they have weight gaining effects. No, bananas don’t stimulate weight gain - they help in losing it!! The reason is the resistant fiber present in them. This fiber content helps in keeping your gut healthy and moving! It also makes you feel full and reduces your intake. Contrary to what people may think, bananas are relatively low on the glycemic index, which means they keep your sugar level under control and regulate metabolism. Check out what the Harvard Health Publication from Harvard Medical School has to say about glycemic index for bananas and 99 other foods by clicking here now.
Please eat you bananas alone instead of supplementing your meal with them. Have a banana alone, as a snack, or I mean to say, perhaps one meal of your day should be two bananas only and nothing else! If you come to think of it, you are making a healthy choice because by eating bananas your sugar levels stay healthy, your sweet tooth stays satisfies and you feel full!
21. Salmon This pretty pink delicacy has a powerful hunger controlling effect. Salmon is one of top foods rich in proteins but low in calories. Besides, it has Omega-3 fatty acids and can control insulin which paves the way for a smooth metabolism and low cravings for food. So, here you go with an easy-to-get and tasty list of
21 Best Foods to Eat to Lose Weight!
You should get up right now and stock up your pantry with these delicacies to get on the right track for a healthy, weight controlled life!
Til Next Time
Growing Younger Everyday
Reference: https://www.sciencedaily.com/releases/2008/01/080108102225.htm http://www.ncbi.nlm.nih.gov/pubmed/16579728