Food for weight loss
- Dietitian.Lauren Hmede
- Apr 24, 2019
- 4 min read
The 20 Most Weight-Loss-
You need to know that not all calories are created equal and different foods go through different metabolic pathways in your body.
They can have vastly different effects on your hunger, hormones and the number of calories you burn.
Here are the 20 most weight-loss-friendly foods on earth that are supported by science.
1. Whole Eggs
Eggs are very filling and nutrient-dense. Compared to refined carbs like bagels, eggs can suppress appetite later in the day and may even promote weight loss.
2. Leafy Greens
Leafy greens include kale, spinach, collards, swiss chards and a few others.
They are excellent choice for weight loss due to their low calories and carbs content while they are rich in fiber that makes your stomach full.
3. Salmon
Fatty fish like salmon are good addition for weight loss plan, they are satisfying and still contain less calories. They are loaded with high-quality protein, healthy fats and various important nutrients.
Salmon may provide some amount of iodine which is needed for normal thyroid gland function.
Salmon is rich in omega-3 that work as anti-inflammatory.
Mackerel, trout, sardines, herring and other types of fatty fish are also excellent.
4. Cruciferous Vegetables
Cruciferous vegetables include broccoli, cauliflower, cabbage and Brussel sprouts.
They are high in fiber and some decent amount of protein sure it is not comparable to those of animal protein but they are still good source of protein compared to other types of vegetables.
They’re also highly nutritious and contain cancer fighting good.
5. Lean Beef and Chicken Breast:
Meat has been unfairly demonized.
Though processed meat is unhealthy, studies show that unprocessed red meat does not raise the risk of heart disease or diabetes.
The truth is, meat is a weight-loss-friendly food because it's high in protein.
If you're on a low carb diet feel free to eat fatty meats. However, if you're on a moderate- to high-carbohydrate diet, choosing lean meats may be more appropriate.
6. Boiled Potatoes
They contain an incredibly diverse range of nutrients.
They are high in potassium which is important to control blood pressure.
If you allow potatoes to cool for a while after boiling, they will form high amounts of resistant starch, a fiber-like substance that has been shown to have various health benefits, including weight loss.
7. Tuna
Tuna is an excellent, lean source of high-quality protein. Replacing other macronutrients, such as carbs or fat, with protein is an effective weight loss strategy on a calorie-restricted diet.
8. Beans and Legumes
Beans and legumes are a good addition to your weight loss diet. They’re both high in protein and fiber which both are needed for satisfaction feeling and curbing appetite.
9. Soups
Soups can be an effective part of a weight loss diet. Their high water content makes them very filling. Choose vegetables and legumes based soups and try to avoid creamy or oily soups.
10. Cottage Cheese
Dairy products are good choice for weight loss due to their protein content. In addition they are good source of calcium which has been linked to fat burning effect.
Other low-fat, high-protein dairy products include Greek yogurt and skyr.
11. Avocados
Avocados are a good example of a healthy fat source you can include in your diet while trying to lose weight. Just make sure to keep your intake moderate.
They also contain many important nutrients, including fiber and potassium.
12. Apple Cider Vinegar
Adding apple cider vinegar to your vegetable salad may help curb your appetite, potentially leading to greater weight loss.
13. Nuts
Nuts can make a healthy addition to an effective weight loss diet. They are a satisfying snack due to their protein and healthy fats content. Just consume them in moderation as they contain good amount of calories.
14. Whole Grains
Whole grains are good choice to be added to your weight loss diet due to their high fiber and carbs content.
Notable examples include oats, brown rice and quinoa.
Oats are loaded with beta-glucans, soluble fibres that have been shown to increase satiety and improve metabolic health.
You should avoid refined grains if you’re trying to lose weight.
15. Chili Pepper
Eating spicy foods that contain chili peppers may reduce your appetite temporarily and even increase fat burning.
They contain capsaicin, a substance which has been shown to reduce appetite and increase fat burning in some studies.
However, tolerance seems to build up in those who eat chili regularly.
16. Fruit
Though fruits contain some sugar, you can easily include them on a weight loss diet.
They’re high in fiber, antioxidants and various nutrients that slow the rise of blood sugar after meals.
17. Grapefruit
Studies indicate that grapefruit may suppress appetite and reduce calorie intake when eaten before meals. It’s worth a try if you’re want to lose weight.
18. Chia Seeds
Chia seeds are very high in fiber, which fills you up and reduces appetite. For this reason, they can be useful on a weight loss diet.
19. Coconut Oil
Not all fats are created equal.
Coconut oil contains medium-chain triglycerides (MCTs) that may increase satiety after meals. MCT oil supplements are even more effective.
20. Full-Fat Yogurt
Yogurt is another excellent dairy food.
Certain types of yogurt contain probiotic bacteria that can improve the function of your gut.
Having a healthy gut may help protect against inflammation and leptin resistance which is one of the main hormonal drivers of obesity.
Make sure to choose yogurt with live, active cultures, as other types of yogurt contain virtually no probiotics.
Choose full fat version of yogurt as low fat choices appear to be loaded with sugar.
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