Nothing can be more annoying and challenging than trying to lose some weight. In the US, about 117 million people suffer chronic diseases due to improper nutrition and lack of exercise. But there is a way to eat a healthy diet and lose weight at the same time.
If you’re looking to lose weight, consider eating certain foods. While no one food can help with weight loss, certain foods can help you achieve your weight loss goals.
Read on to learn more about the best foods for weight loss and their other health benefits.
1. Leafy Greens
These are great menu choices to increase the volume of your dishes without significantly increasing calorie-intake. They have several properties that make them the perfect foods for weight loss. Leafy greens are low on carbohydrates but have plenty of fiber and water weight.
Some leafy greens include kale, spinach, collards, and many more. Not only are they high in water, but they also have plenty of nutrients. Most leafy greens are high in vitamins, minerals, calcium, and antioxidants.
The more greens you eat, the more you and your brain can feel younger. Have a plate of salad to help make your skin glow, support healthy aging, and lessens bloating. We recommend having at least 18 cups of leafy greens per week, or about 2 1/2 cups of greens and lettuces each day.
Although some fruits have natural sugar, they also have loads of essential nutrients for your body. Like leafy greens, they have a low carb count but plenty of fibers, minerals, vitamins, and antioxidants. Their fiber content helps prevent sugar from entering the bloodstream quickly.
Below are some fruits you can add to reach your weight-loss goals faster:
Raspberries are one of the best fruits for weight loss. Their fiber keeps you full and makes your digestion go a little faster. Pears are the best fruits to provide vitamin C and fight against inflammation.
Blueberries and strawberries fight the bacteria in your mouth and prevent tooth decay. They can also help safeguard against brain fog or memory loss.
Eating apples does great wonders for your heart. We recommend baking them into a pie to help boost your energy in the morning. Bananas have resistant starch, which means it can help you when you're bloated.
Since fruits are nutritionally dense foods, you can be generous when eating these treats. Go for at least 20% of fruits on your plate every day.
3. Salmon and Tuna
Fatty fish like salmon and tuna are healthy and satisfying, keeping you full for many hours. They have high-quality protein and healthy fats. Fish, or seafood in general, have significant amounts of iodine.
Iodine helps with your thyroid function and keeps your metabolism running. Salmon and tuna also contain omega-3 fatty acids, which can reduce inflammation. It plays a huge role when it comes to obesity and metabolic diseases.
These healthy foods can increase your protein intake while keeping calories and fat low. They replace other macronutrients with protein. Thus, this is a practical, healthy diet for those with calorie-restrictions.
4. Lean Meat
Lean meats are a good source for protein and low-fat content. The protein will help maintain your muscle mass while you lose fat. Lean meat also helps you slightly burn more calories due to TEF.
The thermic effect of food (TEF) contributes to burning calories along with your metabolism. The best lean meats you can eat for weight loss include chicken breasts, red meat, and turkey. Try going for a healthy diet with 1.6 to 2.2 grams of poultry per day to lose weight.
For bodybuilders, eat about 20 to 25 grams of poultry after exercising. Poultry has plenty of selenium, vitamin B3, choline, and vitamin B6. Selenium prevents radicals from damaging cells and helps your immune system.
The best foods for weight loss are always those with high amounts of proteins and fiber. Eating at least 40 grams a day can make you feel full. Snacking on nuts makes it less tempting to go for unhealthy snacks between meals.
Nuts are rich in vitamin E and have a fair share of heart-healthy mono/polyunsaturated fats. They can help you lose weight and improve your metabolic health. You can use almonds, walnuts, or pine nuts to sprinkle over a salad or side disk.
Although nuts are great extras for your healthy diet, remember to eat it in moderation. Nuts are extra dense foods with high amounts of fat. Overeating nuts can add to the risk of becoming obese or overweight.
6. Chili Peppers
Are you ready for some intense flavor and heat? Chili peppers don't only make your food hotter; it also boosts your metabolism and burns fat. Spicy or hot foods have a compound known as capsaicin.
It heats your body and by burning calories, literally heating your body. The increase in your energy expenditure after a meal speeds up the metabolism of your body. It takes about 30 minutes for your body to start speeding up your metabolism.
Capsaicin can also help reduce calorie and fat intake. When you eat spicier foods, you feel less likely to overeat or crave. Add at least one tablespoon or 15 grams of raw, fresh, red chili peppers to your meal.
Chili peppers also have several health benefits other than weight loss. They can help reduce pain caused by acid refluxes and alleviate migraines. Make sure to eat chili peppers only occasionally since your body can build up a tolerance and lower benefits.
7. Boiled Potatoes
Potatoes have a reputation for being high in carbs, meaning it's not a healthy diet-friendly food. But, if you skip the oil, butter, or sour cream -- potatoes can help with weight loss and optimal health. Similar to eating nuts, boiled potatoes can fill you up and leave you satisfied.
It helps you lessen the chances of overeating or binge eating. Boiled potatoes are high in potassium, a nutrient great for fighting against high blood pressure. Add at least 1 to 2 medium-sized potato to your healthy diet per day. To lower the blood sugar and insulin response, add a vinegar based dressing to your potatoes.
Best Foods for Weight Loss
Besides moderation and regular exercise, add these best foods for weight loss to your meal for a healthier life. You don't have to put all the foods above into one bowl. Take your time and incorporate one or two into your healthy diet.
We hope you enjoyed reading the article! If you need help setting up your healthy meals, feel free to contact us to order now. Don't forget to check out our other blog posts for more helpful guides.