To lose weight you don’t need expensive pills or treatments. Nature has rewarded us with many 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 great foods to lose weight in a totally healthy way. You can also lose weight without diet though.
Avocados
Avocados are packed with healthy fats and are perfect as an ingredient in salads. They are rich in monounsaturated oleic acid. It has the same types of fats found in olive oil.
Also, they also contain a large amount of water, so their density Studies have shown that unprocessed energy is not as high. They are rich in other important nutrients such as fiber and potassium. But that’s not all. According to a study, people who eat avocado feel more satiated and have less desire to eat in the next five hours.
Cruciferous vegetables
Cabbage, broccoli, Brussels sprouts, and cauliflower are cruciferous vegetables. Like other vegetables, cruciferous vegetables are high in fiber and tend to be incredibly satisfying for appetite. Furthermore, these types of veggies also contain large amounts of protein.
What does this mean? Thanks to their combination of protein, fiber, and low energy density, they are great foods. Cruciferous vegetables are good food if you are trying to stay fit by losing weight. At the same time, they are highly nutritious and contain anti-cancer substances. Thus, they are good for fitness.
Whole eggs
Eggs are one of the best foods you can consume if you want to lose weight. A study of 30 overweight women revealed that eating eggs for breakfast, instead of sweets, increases the feeling of satisfaction. It causes a reduction in food consumption for the next 36 hours.
Eggs are rich in protein, healthy fats and cause a satiated feeling with a small number of calories. They contain an incredible density of nutrients, most of them in the yolk. They can help you get all the nutrients you need if you have a calorie-restricted diet.
Fish Foods
Salmon is rich in healthy fats and high-quality protein and contains all the important types of nutrients. It is a food, which satisfies your appetite as well as keeps you satiated for a long period of time or hours with fewer calories. Therefore, it can help in staying fit by losing weight.
Salmon is also rich in omega 3 fatty acids that help reduce inflammation, an important factor in obesity and metabolic diseases. And there is even more: Fish, and seafood. It provides a significant amount of iodine, a nutrient necessary for the proper functioning of the thyroid.
Fruits
Most specialists agree that fruit is very healthy food. 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 to a weight loss diet.
Yogurt
Yogurt contains probiotic bacteria that improve the function of your intestine. This results in Protection against inflammation and resistance to leptin, the main hormonal driver of obesity. Whole yogurt or low-fat yogurt? Studies show that whole, and not low-fat, dairy products are associated with a lower risk of obesity and type 2 diabetes. In addition, low-fat yogurts often contain a lot of sugar.
Lean meat and chicken breast
Despite the fact that there are no studies to confirm this, meat has always been unfairly classified as having negative health effects. Various Research studies have shown about the unprocessed meat doesn’t increase the risk of diabetes or heart disease.
But what is best of all? Thanks to its high levels of protein, meat is a food that helps lose weight. Studies have shown that increasing protein intake to 25-30% of calories can reduce cravings by 60%. It halves the urge to snack late at night, and cause a weight loss of nearly half a pound a day. Protein is the nutrient that most satisfies your appetite, and eating a protein-rich diet can burn up to 80-100 more calories a day.
Green leafy vegetables
Leafy green vegetables are foods that have various properties that make them a perfect food for weight loss. They are low in calories and carbohydrates and are packed with fiber. Leafy green vegetables are incredibly nutritious and are rich in all types of vitamins, minerals, and antioxidants, including calcium.
Why is calcium important? According to various studies, calcium helps burn fat. Eating green leafy vegetables is an excellent way to increase the volume of your meals without increasing calories.
Whole Grains
Although cereals have had a bad reputation for the past few years, some are definitely healthy. Brown rice, oatmeal, or quinoa are gluten-free whole grains full of fiber and with a considerable amount of protein.
Oatmeal is loaded with beta-glucans, soluble fibers that increase satiety and improve metabolic health. Don’t forget: Refined cereals are unhealthy. Sometimes the foods that include “whole grains” on their labels are highly processed products that fatten and harm the body.
Apple Cider Vinegar
Apple cider vinegar is a very popular natural product for its properties. Various human studies indicate that apple cider vinegar is useful for people who want to lose weight.
Consuming vinegar with foods rich in carbohydrates can increase the feeling of satisfaction and, as a consequence, lead to lower consumption of calories during the rest of the day, from 200 to 275 calories less.
In a study in obese people: Consuming 15 or 30 ml of vinegar daily for 12 weeks caused a loss of 1.2-1.7 kilos. Vinegar has also been shown to reduce the ups and downs of sugar after meals, which can have all kinds of long-term beneficial health effects.
Potatoes
Potatoes are a perfect food both for weight loss and for iron health. They contain a wide variety of nutrients and are especially rich in potassium. This is a nutrient that most people lack and with an important role in controlling blood pressure.
According to the Satiety Index (SI), which measures satiety produced by food, cooked potatoes have the highest satiety index compared to other foods. By eating cooked potatoes, your stomach fills up sooner and you eat less of other foods.
When you cook potatoes, let them cool for a while: they will form large amounts of starch. This fiber-like substance has all kinds of health benefits, including weight loss.
Coconut Oil
Coconut oil is rich in medium-length fatty acids. According to various studies, these fatty acids, called medium-chain triglycerides, increase satiety and burn calories.
There are two studies, one in women and one in men, that prove that coconut oil decreases the amounts of abdominal fat. Important: Coconut oil also contains calories. So, using it as a dressing in your meals is not a good idea. It is not about adding coconut oil to your diet but replacing some cooking fats with coconut oil.
