Other than exercise, there are foods termed weight loss foods because of the metabolic pathway they take in the body. Depending on the food you take, you can increase or reduce your calorie intake which suffices to say your weight depends on the food you eat.
As proven by science, here are 20 foods that are weight-loss friendly.
1. Whole Eggs
Whole eggs are believed to have high cholesterol content but if consumed the right way, they can help to reduce weight. Whole eggs are high in protein and fat.
As proven by research, eggs take longer to digest in the body and that is why people who take eggs feel full (Satiety) for longer hours. This study was made after 30 overweight women were questioned.
Some people prefer to take out the yoke of the egg before taking it for breakfast but this doesn’t really matter. Eggs improve weight loss in a calorie-restricted diet.
2. Leafy Greens
Collards, Spinach, Water Leaf, and Kale among others are leafy greens. This type of food is very rich in fibre and minerals and is perfect for weight loss because of its low-calorie content.
Leafy greens help food to digest easily and you eat more when you consume them without increasing your calorie intake.
Leafy greens are antioxidants that aid the burning of fats and the regeneration of dead cells in the body. It affects the skin positively as well and reduces the intake of calories in the body.
3. Salmon
Salmon is a great source of fatty acids and protein, which is good for weight loss.
Salmon when grilled and spiced with pepper stays in the body system for long hours. Regardless, it has fewer calories than other foods.
Fatty fish like salmon and other aquatic animals are great sources of iodine.
Consumption of this food improves the metabolism of the body and the other nutrients in the food improve thyroid function.
Omega-3 fatty acids that are predominantly found in salmon function to reduce inflammations and metabolic diseases.
4. Cruciferous Vegetables
Quite similar to leafy green is cruciferous vegetables – this is also very high in protein, fibre, and minerals. Examples include Broccoli, Cauliflower, and cabbage.
Cruciferous vegetables may not have the same protein content as legumes or animals, but they are better than other vegetables in terms of protein content.
Those looking to lose weight can add cruciferous vegetables to their diet. They also have agents that fight cancer, according to reports.
5. Lean Beef and Chicken Breast
Unlike Muton, Lean beef and chicken breast have very high protein content that is good for weight loss.
There are various claims that meat is the source of several ailments – this is yet to be proven. However, we tell you for sure that unprocessed meat is not healthy.
Proteinous foods can make you burn some 80-100 calories in a day.
Another advantage of eating protein is the fact that it reduces cravings like that of snacking.
You may want to eat fatty meats if you are on a low-carb diet and lean meats if you are on a moderate to high-carb diet
6. Boiled Potatoes
Potatoe is one of the most common weight loss foods. Regardless of the type of potatoes, they are all good for weight loss when boiled.
Some people have favoured eating fried potatoes – there’s nothing wrong with that move but the oil used in frying is not good for those looking to lose weight.
Potatoes have very low calories in them and they are said to be good for optimal health.
They have potassium, a nutrient that you hardly find in foods – this nutrient helps in the control of blood pressure.
They stay longer in the system, in fact in terms of satiety, they are the most satisfying.
Potatoes that are allowed to cool for a long time form a very high amount of resistant starch that improves not just weight loss but health as well.
7. Tuna
Tuna is a type of fish with very high protein content and low calories.
Tuna is commonly used among sportsmen and models. It is easy to increase your intake of protein and maintain your calorie intake when you take Tuna.
Ensure you go for canned tuna in water other than oil.
8. Beans and Legumes
All foods that are high in protein and fibre are good for weight loss.
Beans are a rich source of protein, and they reduce cravings before the food remains in the body for longer periods. Lentils, Black beans, kidneys, and a host of others are all beneficial for weight loss.
Like boiled potatoes, they also have some resistant starch.
9. Soups
Soups are a category of foods that have very low energy density. Such food sees those that consume them take in fewer calories.
Adding water to your food turns it into soup. Why not add lots of water to your vegetables and fruits to help you shed weight?
Avoid adding fat in the form of cream or coconut milk to your soups, or else you’d be increasing the calorie content.
10. Cottage Cheese
All dairy products also have high protein and fibre content which translates to low calories.
Cottage cheese is a dairy product that also has calcium that accounts for the burning of fats.
Greek yoghurt is highly recommended for persons looking to lose weight because they are high in protein and low in fat.
11. Avocados
Avocados are very common fruits but most people neglect this fruit mostly because it is doesn’t taste sweet like bananas or apples.
This fruit is fully packed with healthy fats, the type of fats found in olive oil.
Avocados also like cucumbers have plenty of water and fibre in them, which makes them less dense.
Other nutrients found in avocados include potassium and fibre.
12. Apple Cider Vinegar
You find that a lot of people with protruded stomachs are asked to take apple cider vinegar, this is because it is very useful for burning fats.
Vinegar reduces craving, which means you’d take in a few calories if you take vinegar.
It is often dropped in water and taken twice a day.
It also accounts for the reduction of the sugar level in the blood, which benefits the body’s system in the long run.
13. Nuts
You may want to add nuts to your snack. Regardless of the type of nuts that you take, they are balanced in protein, fibre and healthy fats.
Fats help to increase the body’s metabolism and improve weight loss.
According to research, people who eat nuts are thinner and healthier than those who do not.
However, you must note that they have high-calorie content, which means you must be modest in eating them.
14. Whole Grains
Grains are particularly high in fibre and proteins. Some grains are more beneficial than others, especially whole grains like oats, brown rice, and quinoa.
Oats contain a type of soluble fibre loaded with beta-glucan. The nutrients in oats increase satiety and metabolic health.
Rice is another whole grain but this type of grain is starch resistant like boiled potatoes.
You must note that refined grains are not very healthy, particularly for people that are looking to lose weight. Processed grain is harmful and fattening.
15. Chili Pepper
Chili Pepper is used to add colour and spice to meals. Chilli pepper has capsaicin which speeds up the burning of fat in the body.
Chilli pepper is packaged as a supplement and sold as a weight-loss food.
This type of pepper helps to accelerate the rate of the burning of fat in people who seldom eat pepper. And the converse is the case for people who are used to eating spiced food, a study revealed.
