20 Healthy Weight Loss Foods to Lose your excess Kilos.
To lose weight you don’t need pills or expensive treatments. Nature has rewarded us with many weight loss foods that can help us lose those extra kilos. Do you want to lose weight and don’t know where to start? Here is a list of 20 excellent foods to lose weight in a totally healthy way.
They are especially rich in mono-unsaturated oleic acid, the same type of fat found in olive oil. In addition, they also contain a lot of water, so their energy density is not so high, and they are rich in other important nutrients such as fiber and potassium.
But that is not all:
According to a study, people who consume avocado feel more satiated and have less desire to eat within the next five hours.
2. Cruciferous Vegetables:
Like other vegetables, cruciferous vegetables are rich in fiber and tend to be incredibly satisfying for appetite. In addition, these types of vegetables also contain considerable amounts of protein.
What does this mean?
Thanks to its combination of fiber, protein and low energy density, cruciferous vegetables are the perfect foods if you are trying to lose weight. At the same time, they are very nutritious and contain anticancer substances.
3. Whole Eggs:
A study of 30 overweight women revealed that eating eggs for breakfast, instead of donuts, increases the feeling of satisfaction and causes a reduction in food consumption during the next 36 hours.
“Eggs are rich in protein, healthy fats and cause a feeling of satiation with a small amount of calories”.
They contain an incredible nutrient density, most of them in the yolk, and can help you get all the nutrients you need if you have a calorie restricted diet.
4. Beans and Legumes:
These foods are usually rich in protein and fiber, two nutrients that cause satiety and, therefore, reduce appetite.
There are many people who do not tolerate legumes, so it is important to cook them properly.
It is also a weight loss foods that satisfies the appetite and keeps you satiated for many hours with low calories, so it can help you lose weight. Salmon is also rich in omega 3 fatty acids that help reduce inflammation, an important factor for obesity and metabolic diseases.
And there is still more:
Fish and shellfish in general, provide a significant amount of iodine, a nutrient necessary for thyroid function.
Although it contains sugar, it has a low energy density and it takes time to chew it. In addition, the fiber contained in the fruit helps prevent sugar from being released into the bloodstream too quickly.
In other words:
Fruit can be a delicious and effective supplement for a weight loss diet.
7. Whole Yogurt:
Yogurt contains probiotic bacteria that improve the functioning of your intestine.
This translates into:
A protection against inflammation and resistance to leptin, the main hormonal driver of obesity.
Whole Yogurt or Low Fat Yogurt?
Various studies show that whole and non-low-fat dairy products are associated with a lower risk of obesity and type 2 diabetes. In addition, low fat yogurts usually contain a lot of sugar.
Despite its high fat content, nuts do not get fat. Population studies have also revealed that people who eat nuts tend to be healthier and thinner than people who do not eat them.
Nuts are also quite high in calories, so watch out for binge eating.
9. Lean Meat and Chicken Breast:
Several studies have shown that unprocessed red meat does not increase the risk of heart disease or diabetes.
But what is best of all?
Thanks to its high levels of protein, meat is a food that helps you lose weight. Studies have shown that increasing protein intake to 25-30% of calories can reduce cravings by 60%, halve the desire to snack late at night and cause weight loss of almost half a kilo to week. Protein is the nutrient that most satisfies the appetite and following a diet rich in protein can make you burn up to 80-100 more calories a day.
10. Green Leafy Vegetables:
They are low in calories and carbohydrates and are packed with fiber. Green leafy vegetables are incredibly nutritious and are very rich in all types of vitamins, minerals and antioxidants, including calcium.
Why is Calcium Important?
According to several studies, calcium helps burn fat. The consumption of green leafy vegetables is an excellent way to increase the volume of your meals without increasing calories.
11. Cottage Cheese:
Cottage cheese is one of the weight loss foods that satisfies your appetite enough, making you feel full with few calories. It is rich in protein and contains very few carbohydrates and fat. Being a dairy product, it is also rich in calcium which, as I mentioned above, helps in the fat burning process.
12. Whole Grains:
Brown rice, oatmeal or quinoa are gluten-free whole grains packed with fiber and a considerable amount of protein. Oatmeal is loaded with beta glucans, soluble fibers that increase satiety and improve metabolic health.
Do not forget:
Refined cereals are not healthy and, sometimes, the foods included in their label “whole grains” are highly processed products that fatten and damage the body.
Eat half a grapefruit half an hour before your daily meals can help you feel more satiated and consume fewer calories. In a study of 91 obese people, the consumption of half fresh grapefruit before meals caused a weight loss of 1.6 kg over a period of 12 weeks. In addition, a reduction in insulin resistance, a metabolic abnormality involved in many chronic diseases, was also observed.
Tuna is another low-calorie and protein-rich weight loss food. It is popular with bodybuilders and fitness models because it is an excellent way to keep high protein levels and low calorie and fat levels.
15. Chia Seeds:
One ounce (28 grams) of chia contains 12 grams of carbohydrates, quite high, but 11 of those grams are fiber.
In other words:
Chia seeds are one of the best sources of fiber in the world. Although some studies have revealed that chia seeds can help reduce appetite, no statistically important effect has been found in causing weight loss. However, thanks to its nutrient composition, it makes sense to claim that they can be useful in a weight loss diet .
16. Apple Cider Vinegar:
Various studies in humans indicate that apple cider vinegar is useful for people who want to lose weight. Consuming vinegar with meals rich in carbohydrates can increase the feeling of satisfaction and, as a consequence, cause lower calorie consumption during the rest of the day, from 200 to 275 calories less.
In a Study in Obese People:
The consumption of 15 or 30 ml of vinegar per day for 12 weeks caused a loss of 1.2-1.7 kilos. It has also been shown that vinegar reduces sugar highs and lows after meals, which can have all kinds of long-term health effects.
17. Cooked Potatoes:
They contain a wide variety of nutrients and are especially rich in potassium, a nutrient that most people lack and with an important role in blood pressure control. According to the Satiety Index (IS), which measures the satiety produced by food, cooked potatoes have the highest satiety index compared to other weight loss foods
This means that:
When eating cooked potatoes, your stomach fills before and you eat less of other foods. When you bake potatoes, let them cool for a while: they will form large amounts of resistant starch. This fiber-like substance has all kinds of health benefits, including weight loss
As I mentioned before, meals and diets with low energy density make people consume fewer calories. Most weight loss foods with low energy density are those that contain a lot of water, such as vegetables and fruits. Some studies have shown that eating the same food in the form of a soup, rather than a solid one, causes people to fill up more and eat much less calories.
19. Coconut Oil:
According to various studies, these fatty acids, called medium chain triglycerides, increase satiety and calorie burning. There are two studies, one in women and one in men that prove that coconut oil decreases the amounts of abdominal fat
Coconut oil also contains calories, so using it as a dressing in your meals is not a good idea. It’s not about adding coconut oil to your diet, but about replacing some cooking fats with coconut oil.
20. Chili Pepper:
Chili pepper contains a substance called capsaicin that, according to some studies, reduces appetite and increases fat burning. This substance is also sold as a supplement and is a common ingredient in many commercial supplements designed to lose weight. One study revealed that consuming 1 gram of red chili pepper reduced appetite and increased fat burning in people who did not eat chili peppers regularly. However, no effects were observed in those people accustomed to eating spicy food, indicating that some tolerance may develop.