Best Foods for Weight Loss
If trying to lose weight your way. You need to know the best foods for weight loss.
Not all calories are the same.
Certain foods metabolize differently in our bodies while others fight a plethora of ailments. So, understanding which food is good for your body is the first step in your weight loss journey.
An apple a day, keeps the doctor away. Pectin found in apples is a natural aid that slows digestion and encourages satiation. As a natural appetite suppressant, eating a whole apple at mealtime will help you to eat less and feel more satisfied. Also, apples including the skin are a good source of antioxidants, fiber, and vitamin C.
Apple Cider Vinegar
Looking for a healthy alternative to sugary marinades and dressings, apple cider vinegar is worth your consideration. In fact, consuming just one teaspoon a day can lead to reduced belly fat, lower blood triglycerides and weight loss according to a Bioscience, Biotechnolody, & Biochemistry study. The study participants who consumed one teaspoon of ACV daily over three months lost on average 2.6 pounds, and those who consumed 2 teaspoons lost 3.7 pounds in the same amount of time.
If looking for a vegetable loaded with fiber, don’t go any further. Artichokes are one of the highest fiber vegetables around. One artichoke boiled contains almost half the recommended daily amount for women at 10.3g of fiber.
This hunger reducing fruit contains metabolism enhancing monosaturated fats like peanuts. A Nutrition Journal report found that half of a fresh avocado with lunch decreased hunger for hours afterwards by 40%. Avocados are loaded with unsaturated fats that fights belly fat storage, free-radical killing antioxidants and filling fiber.
Healthy fats are your friend. Healthy fats like avocado oil are packed with nutrients that encourages weight loss. A diet rich in monosaturated oils (3 tablespoons) stimulates the reduction of belly fat in just one month according to a Penn State University researchers study.
Best known for their potassium, Banana’s an awesome source of resistant starch, Resistant starch is a starch that is not fully digested and absorbed slowly helping you to feel satiated longer. Instead, it turns into a short-chain fatty acid by the intestinal bacteria which is great for weight loss. Resistant starch is like a switch for your liver to jump into fat-burning mode. Its best to reap the full benefit of this affect while bananas are still slight green.
Beans & Legumes
No matter what bean you prefer, kidney, green, navy, lentil, chickpeas or black, just 3/4 cup will help you shed pounds according to a recent study published in the American Journal of clinical Nutrition. One cup of beans contains 39g of protein of your daily recommended amount from USDA. Beans are guaranteed to boost your feelings of fullness. Beans are also beneficial in the management of blood sugar levels.
These yummy antioxidants are packed with up to 9g of filling fiber. Berries like strawberries, blackberries, raspberries, goji berries and blueberries contains less sugar unlike most other fruits.
In specific, blueberries are a wonderful source of heart healthy nutrients and cancer fighting properties. This antioxidant rich berry contains 4g of fiber, manganese which speeds up your metabolism and energy all in just one cup and 80 calories. Research also suggests that blueberries also fights cancer-causing free radicals, wards off UTIs, keeps skin bright and reduces memory loss due to aging.
This low density grain is packed with fiber, 1.7g of fat burning resistant starch and is filled with phytonutrients which decreases risk of cancer, heart disease and diabetes.
Carrots are great raw or cooked. When roasted, antioxidants in carrots triple according to a University of Arkansas study. Carrots high water content and fiber helps to increase satiation. Also, carrots are rich in beta-carotene which helps to improve the body immunity and eyesight.
Instead of munching on chips and cookies, try grabbing some celery. When you make the switch, the water and fiber in celery will fill you up quickly. One cup of celery contains only 16 calories whereas chips will add-on 160 calories. Try them with peanut butter, hummus or with dill Greek yogurt for a healthy treat.
If you suffer from inflammation or bloat, add citrus fruits like lemon, lime, grapefruits, oranges, etc to your diet. The potassium in citrus fruits helps to fight bloat while antioxidants combats belly-fat storaging inflammation. A quick way to reap the benefits of belly bulge fighting machine, add citrus to your H20 which helps you sip more water and slim down faster.
Grapefruits holds additional fat-burning nutrients. A combination of phytochemical and vitamin C found in grapefruits makes this fruit a fat-burning machine. Eating just one half of a grapefruit may help lower visceral fat and lower cholesterol levels. Participants in study published in the Metabolism journal shrunk their waists by an inch and reduced their LDL levels by 18 points in a 6-week study.
This belly reducing oil is high in fatty acids of a medium length (medium-chain triglycerides (MCTs)). MCTs helps to boost fullness and helps to burn calories. Two studies found that belly fat was reduced in women and men.
Remember, coconut oil should be consumed in moderation because its high in calories. If you want the benefits of MCT oil without the calories, consider adding a MCT oil supplement which is more effective.
Java in the morning helps to keep things moving smoothly in the digestive tracts. Drinking about 6 – 8 ounces/day helps to keep you regular and on schedule to obtaining a flatter-looking waistline. Skip the sugary flavorings, synthetic sweeteners, sugar alcohols which leads to bloating.
These cancer-fighting vegetables are a great addition to any weight-loss meal plan. Cruciferous like broccoli, cabbage, cauliflower and brussel sprouts are high in fiber and protein. Their protein content is not as high as animal protein or legumes, they still have more protein than the average vegetable. These vegetables are very filling and improves overall health.
Weighing in at only 16 calories per cup, cucumbers are load with water and fiber in the peel. Cucumbers are a great way to feel full while eating less.
Dairy products are usually high in proteins, calcium and low in fat which is great for fat burning.
Cottage cheese, is one of the best dairy food around due to its high protein-rich, low carbs and fat contents. This low calorie dairy option, is very satiating and a great way to increase your protein intake.
Yogurt is another excellent dairy choice. Certain types of yogurt contains probiotic bacteria that improves gut function. One of the main contributors to obesity is inflammation and leptin resistance which live, active cultures help to fight.
Another low fat and high protein diary option is Greek yogurt and skyr.
If you love chocolate, then this recommendation should be awesome news for you. Made from the seed of the cocoa tree, dark chocolate is an excellent source of antioxidants on the planet. Yes, that right…the planet. By adding just two servings of dark chocolate to your diet, researchers conclude that you can lower heart disease risks, improve your overall health and dwindle your waistline. The heart healthy flavonoids compounds are attributed to a reduction in diabetes and mortality. Keep in mind to avoid the belly bloating sugary dark chocolates. Try to choose bars with at least 70% cacao.
Over the years, whole eggs have gone through many studies. Some studies recommending eggs, some recommending only egg whites and other recommending avoidance all together. Recently, studies like the one performed by Nutrition Research suggests that eggs packs a double punch by making you feel fuller while helping to reduce your calorie intake throughout the day. Another study found that overweight women who ate eggs breakfast loss 2x the weight when compared to women who at bagels eaten at the some time. They’re a little powerhouse of protein. One large eggs contains < one gram of carbs and packs about 6g of protein. Although, almost all the nutrients are found in the yolks, egg whites remains a good source of amino acid which helps your metabolism to run smoothly.
Extra Virgin Olive Oil
This oil is considered one of the healthiest oils in the world. It’s also a good friend to your waistline with its belly-blasting monosaturated fats. A diet rich in EVOO helped participants lose more weight than low-fat diets.
Fermented foods are definitely an acquired taste. For those, like myself, who enjoy the taste, fermented foods can be an excellent source of probiotics. Foods like unsweetened plain Greek yogurt, sauerkraut, miso, and tempeh contains this gut-friendly bacteria that supports immunity, bloat and regulates gut function.
Ditch the cookies and cake for a fresh, sweet fig. Figs are considered a low-resistant fruit due to their dense consistency and high fiber count. This fruit releases sugar slowly into the blood. Try this in a tasty salad with prosciutto, ricotta cheese and melons for a tasty treat.
When it comes to healthy proteins, fish is the optimal choice. The healthy options include salmon, sardines and tuna which contains the best source of lean proteins and omega-3s, which helps fills you up longer and curbs cravings.
Fruit varieties come in many colors, shapes and sizes. Fruit is a great source of fiber, antioxidants and vitamins which are ideal for weight loss. However, one common element is that fruit is generally low in calories, lowers risks of diabetes, blood pressure, heart disease and cancer risk. So, instead of reaching for a donut, cookie or slice of cake, choose a sweet, fresh fruit instead.
Sweet little bundles of grapes are the ultimate snack. Replacing a processed sugary treat with grapes are great for shedding weight fast. Try freezing them for a sweet frozen summer treat.
Garlic not only wards off vampires, it fights off fat and weight too. In fact, garlic powder was shown to reduce fat mass and weight in people with non-alcoholic fatty liver disease (NAFLD), according to a 2016 study from NCBI. Eating fresh garlic daily has shown to improve blood sugar metabolism, lipid levels, immune system, inflammation, memory retention, lowers blood pressure, and heart disease.
Herbs & Spices
Cutting back on sodium is important when losing weight and bloating. One great way to do so is with herbs and spices like chili peppers, oregano, basil, cilantro, sage, rosemary, tarragon, mint and more. These herbs offer a wide range of flavors. Plus, many will help you to rid excess water with a mild diuretic effect. So, choose garlic instead of salt and give your overall wellness a boost.
This yogurt like liquid contains less sugar and more protein than regular yogurt. It’s also packed with an abundance of gut-friendly probiotics which helps in weight loss by aiding digestion. Other probiotic rich foods include bone broth, kombucha and fermented veggies.
Low in calories, carbohydrates and high in fiber, leafy greens are great for weight loss. Many studies show that leafy greens are also nutritious and loaded with vitamins A, C, K, minerals, antioxidants, including calcium which is key to fat burning. The potassium and minerals help reduce the belly bloating effects of sodium. So, load up on your leafy greens like cabbage, collards, spinach, kale, turnips and more.
The cleaning eat and vegetables movements have left meats like beef and chicken with bad reputations. Both have been blamed for a multitude of health ailments and conditions. Studies have shown that unprocessed red meats do not pose diabetics and congenital heart health risks of processed meats. Interestingly, red meat has a weak link to cancer in mean and no link at all in women according to studies.
Actually, meat is a friend to weight loss because of its high levels of protein. Studies have shown that a high protein diet can help you burn up to 80-100 more calories/day.
If cravings is your problem, increasing your protein intake by 25% can decrease cravings by 60%. It can also reduce your late-night snacking by 50% And, increase weight loss to one pound per week.
Studies like the one perform at the University of Buffalo discovered that portobellos offer many reasons to chow down on this belly friendly fungus. They help weight loss by stabilizing blood sugar. Portobellos balance hormones. The study also suggests that mushrooms encourages longer work outs.
Instead of reaching for sugary ketchup, consider adding its healthy cousin, mustard. This pungent yellow condiment contains about 5 calories per teaspoon. In fact, Scientists at England’s Oxord Polytechnic Institute found that one teaspoon of mustard stimulates weight loss and can boost metabolism by up to 25% several hours after consumption.
Like chips, it’s hard to eat just one. Unlike chips, nuts are a great source of protein and incredibly beneficial in aiding in weight loss. People who get their protein from nuts like almonds, pistachios, hazelnuts, peanuts and walnuts instead of animal products had less weigh gain than those who ate animal products according to the European Journal of Nutrition. Its important to snack in moderation. If sodium is a concern, consider smoked, roasted or raw instead of the salted varieties.
While all types of nut butters are good for you. Peanut, pistachio, almond, and cashew butters offers the best nutrition levels concluding proteins and fiber. In fact, Nut butters contains approximately 8g of protein and 4g of fiber per serving. They are also lower in calories and fat.
With 4g of filling fiber and as much protein as an egg, one cup of oatmeal is a heart healthy option for fighting weight gain. In fact, starting your day with oatmeal provides greater fullness, fewer calories and lower hunger when compared to sugar-filled cereal according to the Annals of Nutrition and Metabolism study. Surprisingly, oatmeal and sugar-coated corn flakes contains approximately the same amount of calories.
Alliums like onions, scallions, leeks, shallots and garlic add tons of flavor to any savory dish. They’re also loaded with ample prebiotic fiber that helps with fullness.
Approximately 15.5 pounds of pasta is consumed per year per person. Unfortunately, most of the consumed pasta is the refined white kind and void of any viable nutrients. If you are looking to dish pasta for something more weight friendly. Try a vegetable alternative instead. Alternatives like zucchini noodles, spaghetti squash and others are great alternatives providing up to 40 calories per cup. Spaghetti squash also contains an excellent source of potassium and vitamin A.
No matter which alternative you choose. You will surely see your waistline shrinking in no time.
Getting your bang for your bucks is what peas provide. A cup of peas contains a whooping 8g of protein, potassium, iron, magnesium and your daily recommended amount of vitamin C. Peas aids in normalizing oxygen and reducing sodium levels in blood cells.
If you want to kick your weight loss journey into over drive, add peppers to your diet. Peppers like chili peppers, cayenne, jalapenos, etc are a great way to rev up your metabolism. Their secret active ingredient is capsacian which helps users to consume 200 calories less than studied in the American Journal of Clinical Nutrition. Peppers are also a great source of vitamin C.
Plantains are a great source of resistant starch, like its smaller cousin. Plantains contains nearly 3g of resistant starch in a half cup when cooked. Enjoy them as sauteed in oil as plantain chips or baked.
Potatoes are a great way to fill up. On the European Journal of Clinical Nutrition’s satiety index, potatoes rank number one. Because potatoes are high in carbs, they should be eaten in moderation. Spuds are a great source of resistant starch which helps in fat burning when eaten moderately.
If looking for a healthy snack alternative, popcorn, is an excellent choice. Skip the movie popcorn loaded with butter and a heart stopping 1,000 calories, popcorn is filling and loaded with protein and fiber. Unlike nuts or other snack options, you can eat three cups of popcorn and still consume fewer calories than a small handful of chips or crackers.
This versatile vegetable is loaded with 20% of the daily recommended amount of fiber. It also contains potassium, vitamin B and beta-carotene. As an bonus, pumpkin is great for your skin. It fights wrinkles and prevents premature signs of aging with the help of its plant pigment called carotenoids. Let’s not forget the snack friendly pumpkin seeds. Pumpkin seeds are loaded with zinc an anti-inflammatory and antibacterial property that is also great for reducing skin sensitivities and acne.
Technically a seed, Quinoa contains many heart healthy nutrients like minerals, iron and magnesium which boosts energy levels. If issue is not feeling full after meals, add one cup of this grain to your meals which contains 8g of protein and 5g of fiber.
A glass of wine a day makes the doctors go way, or, so they say. Red wine is a good source Resveratrol, a waist-shrinking flavonoids found in red fruit. Resveratrol is believed to have heart healthy properties because it reduces the bad cholesterol and prevents blood vessel damage. This alcoholic alternative options contains fewer calories than its sibling, beer. With that in mind, it should be enjoyed in moderation.
Packed with healthy fats, high qualify proteins and other important nutrients, Salmon is heart healthy, satisfying with few calories. Thanks to the abundance of omega-3 fatty acid content, salmon is an excellent way to jump start your weight loss. A study conducted by International Journal of Obesity examined men who ate 5 ounces of salmon per week. The research showed how the participants loss approximately 2.2lbs more weight following an equicaloric diet.
Seeds like flax seeds, chia seeds, wheat germs, sesame, pumpkin, sunflower and more are a great source of filling fiber. Each little seed contains many vitamins like the immune boosting zinc, healthy monosaturated fats and polyunsaturated fats. Consider adding to your smoothies, salads and other dishes to reap the benefits of their cholesterol, blood pressure and blood sugar properties.
Low energy density foods help people to eat less and consume fewer calories. Low energy density foods are normally foods that are high in water like fruits and vegetables. Because soups contain a lot of water, soups tend to be filling with fewer calories. Avoid adding cream and coconut milk as they increase the calorie count.
This rich blue-green powder is a high protein seaweed supplement. Like quinoa, it’s a complete protein, containing about 60% protein. A complete protein is one that can be converted directly into muscle and the body making it ideal for weight loss. One tablespoon of this powder delivers 8g of the metabolism-boosting protein, 50% of daily allotment of energy boosting vitamin B12 for just 43 calories. Toss some spirulina in your smoothie drink or bowl and watch the pounds drop off.
For just 114 calories, sweet potatoes are a great source of fiber filling goodness. The insoluble fiber keeps you fuller longer and helps with weight loss. Salmon is also loaded with omega-3 fatty acids which reduces inflammation. Omega-3 fatty acids is key in the reduction in obesity and metabolic disease.
Fish in general is a great source for iodine which is necessary for proper thyroid function and metabolism. Other fatty fish are trout, sardines, mackerel, herring to name a few.
With over 1500 varieties of teas found in seven main categories (black, green, white, yellow, oolong and fermented tea), tea has been shown to reduce weight. Two of the most waist friendly teas are green and oolong teas.
Those who sipped four to five cups of green tea daily plus exercise lost more belly fat according to a study published in the Journal of Nutrition. Scientists attributes this benefit to catechins, a type of antioxidant that blocks fat storage.
Green tea’s lesser known Chinese cousin, Oolong tea, can help people shed a pound per week. Over the course of six weeks, people who drank this tea regularly lost over six pounds according to the Chinese Journal of Inegrative Medicine.
Losing weight has never been easier than with the addition of tomato juice to your diet. Tomato juice increases the resting energy expenditure (REE). REE is the amount of energy a person expends at rest. According to a study published in Nutrition Journal, 95 women who were showing signs of menopause increase their REE by an average of 100 calories by drinking two glasses daily.
Tuna is great low-calorie, high protein food. They’re lean, low in fat and filled with omega-3s which helps to curb cravings.
Although many vegetables were highlighted in the list, vegetables in general are an excellent source of H20, vitamins and nutrients. Salad staples like tomatoes, carrots, cucumbers, mushrooms, etc will help you to stay hydrated. The extra water will offset salt-related fluid retention.
Water is your best friend in a number of ways. When sipped prior to meals, you eat less. In fact, symptoms of dehydration is very similar to hunger which may trick you into eating more. Participants who drank 16oz of water prior to eating shed an average 2.87 pounds in 90 days according to a British study published in the journal, Obesity. When you replace sugary drinks with H20, you’ll see the benefits in your skin, hair, weight and wellness overall.
Add in a few slices of lemon and reap the benefits of hydration and satiation. In fact, adding one lemon to your daily water intake will provide you with an entire day’s worth of vitamin C which reduces inflammation and cortisol (stress hormone) that triggers fat and hunger storage. In addition, the polyphenols found in lemon may cut down on weight gain and fat accumulation. Interestingly, the peel contains a good source of pectin (soluble fiber) which makes you feel full faster and longer.
Watermelon, much like other red fruits, are loaded with powerful flavonoids compounds that increases weight loss. People who eat a diet heavy in belly friendly flavonoids tend to gain less weight as a 2016 study states in BMJ journey. Additionally, watermelons contain a specific flavonoids compound called, anthocyanin, that gives the fruit its red flavor also reduces fat storage genes.
Unless you suffer from gluten intolerance or celiac disease, there are plenty of reasons to enjoy whole grains like barley, oats, kamut, and bulgur.
Whole grains is a great source of insoluble and soluble fiber. Fiber helps to regulate bowel movements and helps to keep you full.
Not only are whole grains ideal for regulation, grains like wheat grain helped to reduce weight gain by 49%.
Seniors who consume whole grains may have longer lives according to a 2015 research.
Women who ate two to three servings of whole grain daily were 30% less likely to suffer a heart attack.
Don’t let the vast amount of wonderful fruits, vegetables, proteins, beans, etc. intimidate you. Experiment with foods you’ve never tried before. Combine items to create new dishes. Swap out fattening foods for fresh, healthy alternatives will encourage a healthier you. Find the foods that work with your body. Introducing more items from this list and others to your diet will guarantee you a smaller waistline. Eat your way to good health!