List of weight loss foods– 35 Amazing Foods For Weight Loss
These days, people are adopting new lifestyle trends, which
are taking a toll on their health. Obesity is the most common result of this
new lifestyle. The unchecked increase in obesity can lead to a plethora of
ailments like heart diseases, high blood pressure, diabetes and high
cholesterol. It is very important to change this kind of lifestyle in order to
bring positive changes in the body. Along with changing the lifestyle, it is
equally important to adopt a healthy eating plan. For healthy weight loss, people
should try to consume low calorie foods like fruits, vegetables and whole
grains. Here are some super-foods for weight loss that can help you lose weight
rapidly.
Healthy Foods for Weight Loss
Fruits for weight loss
Fruits are not only essential for good health, but can also
help one to lose weight efficiently. Researchers have revealed that people who
eat fruits are less likely to gain weight. Eating fruits in moderation is
excellent for weight loss as it controls calorie intake, while providing essential
nutrients. Fruits add bulk to the diet and fill you up quickly, preventing
overeating.
Fruits are an excellent source of energy and provide high
amounts of water to keep the body hydrated. They improve the blood circulation
and digestive system, making the skin beautiful and glowing. A diet rich in
fruits is also excellent for the detoxification of the body. Fruits provide
energy to jumpstart the metabolism and provide the required sugar content after
the night of fasting.
Thus, if you are looking for natural weight loss remedies, a
diet rich in fruits may help you without causing any harm to the body. Aim to
consume at least 4 to 5 servings of fruit daily to get a good mix of nutrients.
Here are some popular fruits to help you shed those extra pounds.
1. Avocado
People often follow a carbohydrate restricted diet, but
avoid fat completely thinking that it might increase their weight. Avocado is
higher on fats than most foods, but it is rich in healthy monounsaturated fatty
acids, which are very beneficial for the health. Avocados contain around 20
grams of healthy fats that not only increase the metabolism, but also increase
testosterone, the hormones responsible for weight loss in both men and women.
It also comes packed with plenty of Vitamin E.
Avocados speed up the conversion of fat into energy,
boosting the rate of your metabolism. It also prevents spikes in blood sugar,
preventing the body from storing fat. Combine avocados with jalapeno peppers
for a more efficient fat-burning process. This extremely versatile fruit can be
used as salads, sandwiches and dips. Avocado dip is a much healthier
alternative to mayonnaise.
2. Berries
Berries like blackberries, raspberries, cranberries and
strawberries are often lauded as calorie and fat burning foods for weight loss.
They provide minimal carbohydrates and are relatively low in sugar as compared
to other fruits. These berries promote bowel movement, and eliminate toxins and
other harmful materials, detoxifying the body. Berries also promote heart
health by removing bad cholesterol from the body. It improves satiety, leading
to healthy weight loss. A cup of strawberries provides only 50 calories, 3
grams of fiber and 5 grams of fat. The fiber content in berries slows down the
digestion and absorption of fructose, the fruit sugar. Berries are a great
fruit to incorporate in your weight loss diet.
A study conducted at the University of Michigan found that
people who consumed blueberries daily reduced their belly fat by almost 2
percent. The high amounts of antioxidants in blueberries rid the body of toxins
that lead to weight gain and other health problems. The nutrients like folate,
potassium and Vitamin C in blueberries help to boost the metabolic rate, making
the body more efficient at burning calories. Raspberries are the most
fiber-rich berries, with each cup providing 8 grams of fiber. Top your fruit
salad and yoghurt with berries to suppress your appetite and satisfy your sweet
tooth.
3. Apple
Apples contain high levels of fiber that increase the
metabolic rate and enable one to stay full for longer time. Pectin in fiber
prevents the body from absorbing too much fat. Pectin also releases a strong
appetite suppressant that keeps you satiated for a longer time. According to a
study conducted in Brazil, people who ate an apple before every meal lost 33%
more weight than those who did not. An apple contains only 100 calories per
serving. Carry an apple in your bag for a quick, on-the-go snack.
4. Water fruits
Fruits like cantaloupe, watermelon and honeydew melon contain
high amounts of water with minimal carbohydrates. Water fruits hydrate and
provide instant energy to the body. It improves digestion and excretes toxins,
aiding detoxification and healthy weight loss. Watermelon contains lycopene, a
chemical that lowers the risk of cancer, macular degeneration and heart
diseases.
5. Dry fruits
Dry fruits like raisins, prunes, apricots and dates can be
added along with fresh fruits for effective weight loss. These fruits are
excellent sources of minerals and vitamins, which are very essential for the
proper working of the cells. They also improve the immune system, providing
protection from viruses and flu.
6. Coconut
Coconut contains medium chain triglycerides (MCFA) that
increase the liver’s rate of metabolism by almost 30%. They also keep the
stomach full for a longer time, preventing irregular hunger pangs. Coconut oil
is very beneficial for the functioning of the thyroid gland. All forms of
coconut like coconut flour, low fat coconut milk and shredded coconut contain
MCFAs.
7. Lemons
Lemons are excellent liver detoxifiers. Maintaining the
health of the liver is essential for the body’s ability to metabolize and burn
fat. It tastes acidic, but can alkalize the bodily fluids and tissues. Drink a
glass of lemon daily morning to prevent fat accumulation.
8. Grapefruit
Grapefruit is one of the healthy foods for weight loss. A
study conducted at Johns Hopkins University found that those who ate grapefruit
daily lost 20 pounds in 13 weeks without any change in their diet. Its high
water content helps to increase the feeling of fullness, while providing very
low calories. Enjoy a grapefruit as your evening snack instead of junk food. In
addition, it takes more energy to digest grapefruit, burning more calories.
Grapefruits contain naringenin, an antioxidant that stabilizes the insulin
level, preventing weight gain.
9. Tomatoes
Tomatoes come packed with Vitamin C and lycopene, which
stimulates the production of cartinine, an amino acid that speeds the body’s
fat-burning process. Carotenoids serve as an antioxidant, which helps to lose
weight and improves cardiovascular health. Drizzle olive oil and vinegar on
tomatoes for a light snack.
10. Bananas
Bananas are filled with soluble fiber that curbs the desire
to eat comfort foods. The resistant starch in bananas prevents the absorption
of carbohydrates in the body. This makes the body burn fat instead of
carbohydrates. Potassium in banana helps to build muscles, which in turn burns
fat.
11. Pomegranate
Pomegranate is brimming with antioxidants, which enable the
body to get rid of unwanted toxins. It contains polyphenols, an antioxidant
that boosts the body’s metabolism. It also stops the arterial lipid build-up
and lowers your appetite. Drink a glass of pomegranate juice for your breakfast
or sprinkle the pomegranate arils on oats or cereals for a tasty treat.
12. Oranges
Eating freshly picked oranges cuts a considerable amount of
calories from the diet. It keeps the body well hydrated and provides you with
an ample amount of fiber. Each section of the fruit provides 85 calories and 5
grams of dietary fiber. Orange is a nutrient-dense fruit. It contains high
amounts of Vitamin C, thiamine and folate, which are known for boosting the
metabolism.
13. Papaya
Papaya is a low carbohydrate fruit and one of the healthy
diet foods for weight loss. Low carbohydrate fruits have high water content,
which controls the body temperature and expels bad cholesterol from the body.
It provides energy to the nervous and cardiovascular systems to function
properly. A cup of papaya provides 55 calories and 3 grams of fiber. The fruit
contains papain, a unique enzyme that promotes faster transit of food through
the gut, aiding weight loss.
14. Cantaloupes
Cantaloupes are extremely filling fruits. A cup of
cantaloupes provides 60 calories, which is enough to keep you full for a longer
time. The fruit contains Vitamin A, C, potassium, fiber, niacin, Vitamin B6,
choline and folate that prevent you from indulging in comfort foods.
B. Vegetables
One of the main reasons why vegetables are effective in
weight management is because they are relatively heavy for the number of
kilojoules they contain. Vegetables are low in calories and contain high levels
of fiber that fill you up quickly. Some vegetables contain active ingredients
that can aid in curing and reducing the risk of various diseases. The high
water content in some vegetables allows effective weight loss by providing a
sensation of fullness. It also prevents dehydration that can occur in a weight
loss regime. There are many vegetables for losing weight, but choose those that
are low in calories and high in vitamin and fiber. Here are some of the best
vegetables to help you lose weight.
15. Celery
Celery is a great weight loss food as it contains a high
amount of water and very few calories. It is high in dietary fiber, which
produces satiety hormones into the blood stream, giving the brain a signal to
stop eating.
16. Cucumber
Cucumber is one of the best low calorie foods for weight
loss. It is extremely low in calories and contains high amounts of water. Apart
from the weight loss benefits, cucumbers are amazing for the skin as well. It
is used to cure dark circles and reduce puffiness around the eyes. It soothes
skin irritation and swellings. It is also an excellent source of silica, a
mineral required for strengthening the connective tissues. It is most commonly
used in salads, but you can also consume it in the form of juice.
17. Broccoli
Include plenty of broccolis in your diet if you want to lose
weight. It contains no fat at all and has plenty of slow-releasing
carbohydrates that require time to digest. It contains thiamin, riboflavin,
calcium, iron and magnesium that keep you healthy and nourished. It also keeps
the energy levels up throughout the day.
18. Cabbage
Cabbage is one of the popular low fat foods for weight loss.
It contains high amounts of fiber and just 20 calories. Cabbage soup is a very
popular low fat recipe for losing weight. However, cabbage can instigate gas formation,
which can be reduced by combining it with ginger and garlic.
19. Beans
Beans are an excellent source of protein and fiber, which
satiate the hunger and keep you full for longer times. It prevents overeating
and consuming too many calories. Protein in beans keeps the energy and sugar
levels stable, preventing comfort food cravings. Cut down on your meat intake
and eat beans instead. Take beans for your breakfast and stay full until your
next meal.
20. Spinach
Spinach is an amazing vegetable that you can try for losing
weight. It contains nutrients like calcium, iron, magnesium, thiamin,
phosphorus and Vitamins A, B6, C, E and K. It also prevents water retention.
Cook the leaves lightly or serve it raw with salads. Spinach not only helps to
strengthen the muscles, but also stabilizes blood pressure and improves
neurological health. The Vitamin K in spinach prevents excessive activation of
osteoclasts, which is very essential for your bone health.
21. Peppers
Peppers help you to manage weight, making them the perfect
addition to your diet plan. It contains an alkaloid substance called capsaicin
that causes the body to heat up, burning calories faster. It also boosts the
metabolism. Red, yellow and orange peppers are also slightly sweet in taste and
can satisfy the sweet tooth as well. They are an excellent source of Vitamin C
as well.
22. Alfalfa sprouts
These sprouts contain the full range of vitamins, which
includes Vitamin A, B, B12 and K. It also contains an impressive amount of
folic acid, calcium, magnesium, zinc, phosphorus and chlorophyll. Apart from
the weight loss benefits, alfalfa sprouts reduce inflammation and lower blood
pressure levels. It also increases the activity of the natural killer cells,
boosting the immune system. Add it to your stir-fries, sandwiches and salads.
23. Watercress
Watercress is a versatile vegetable and adds a burst of
flavor to every dish. It has Vitamin K and calcium, which prevents diseases
like Alzheimer’s and osteoporosis. Watercress is high in beta-carotene and Vitamin
C, which support the immune system. It also reduces the effect of sodium in the
diet, controlling heart rate and blood pressure.
24. Onions
Onions are one of the best foods for adding taste to your
meals. A cup of onion contains around 60 calories and 2 grams of fat. Another
low fat foods for weight loss. Onions contain quercetin, a plant chemical that
protects against a wide variety of diseases, including cancer. You can add
onions to you casseroles, soups and stir-fries.
25. Leafy Green Vegetables
Leafy green vegetables like turnip greens, Swizz chard,
mustard green and lettuce are very useful for achieving a slim waist. They are
low in calories and very high in fiber and vitamins. Steam the green leafy
vegetables to preserve the nutrients and flavors. Green leafy vegetables
protect against heart attack and atherosclerosis. They also have a low glycemic
index.
C. Grains
Grains are also good for weight loss. They offer loads of
protein, fiber, minerals, antioxidants and phytochemicals. Fiber in whole
grains supports a healthy digestive system. It prevents constipation and other
stomach diseases. A diet rich in grains raises the metabolism, helping you to
shed weight. It also protects the body from cardiovascular diseases, stroke,
diabetes, obesity and even cancer.
Whole grains are excellent for weight loss as the body burns
twice as many calories, breaking down whole foods than processed foods. Our
body digests the whole grains more slowly than refined grains. Avoid consuming
refined grains as the germ and bran get stripped away, leaving a starch heavy
endosperm behind.
26. Quinoa
Quinoa is a nutritious seed that contains fiber and protein.
A quarter serving provides 6 grams of protein and 3 grams of fiber. This keeps
the blood sugar level stable, leaving you feeling satiated. It contains the
building blocks for superoxide dismutase-an important antioxidant that protects
the energy centers of the cells from free radical damage. Quinoa is ideal for
diabetics as it is gluten-free. Cook quinoa with vegetables, olive oil and
herbs for a hearty meal. Quinoa is a complete protein, so you do not have to
pair it with any other protein source.
27. Oatmeal
Oatmeal consists of complex carbohydrates. They can be said to be one of the superfoods
for weight loss! A study at the Loughborough University found that people who
ate complex carbohydrates burned more fat than those who ate simple
carbohydrates. Oatmeal is loaded with soluble fiber that decreases the appetite
by keeping you full for a longer time. It also keeps the energy levels high.
Eat oatmeal 1 to 2 hours before going for your workout for a long lasting blast
of energy. This will help you to work out for a longer time and more intensely,
aiding your weight loss goal. Oats are also rich in protein, which increases
strength and lowers body fat. The high levels of protein and fiber stabilize
blood sugar levels and lower cholesterol. Eat plain oats and not the flavored
ones, which contain lots of sugar.
28. Farro
Farro is nutty-flavored wheat, rich in fiber. This grain is
minimally processed and is quite chewy. It has a protective husk on the
outside, which protects it from insects, harmful pesticides and pollutants. A
quarter cup of farro provides protein, fiber and several micronutrients. Faro
also contains high amounts of disease-fighting antioxidants.
29. Buckwheat
Buckwheat is an extremely nutritious grain. It contains high
amounts of zinc, manganese and copper. Buckwheat contains the highest content
of protein and soluble fiber than any other whole grain. Therefore this is one
of the best protein foods for weight loss. Soluble fiber slows the rate of
glucose absorption, preventing weight gain.
30. Barley
Barley is one of the most commonly consumed grains and a
great addition to a healthy diet. It contains the highest fiber content than
all the whole grains. It contains plenty of soluble and insoluble fiber that
promotes regular bowel movements. The antioxidants present in barley reduce the
risk of heart diseases by lowering the blood pressure and cholesterol levels. A
half-cup serving of barley provides 90 calories, 22 grams of carbohydrates and
3 grams of fiber. It is also a good source of calcium, copper, iron, sulfur and
phosphorus. This versatile ingredient can be added to stews, soups, salads, and
pilaf. It is also ground into flour for baked foods and desserts.
31. Chia seeds
This tiny black seed is a great source of alpha-linoleic
acid, a type of omega 3 fatty acid that prevents the absorption of fat. One
tablespoon of Chia seeds contains 5 grams of fiber and 3 grams of protein.
Sprinkle a spoonful of Chia seeds into your yoghurt and smoothie.
32. Teff
Teff is another amazing grain for weight loss. This
gluten–free grain is high in resistant starch, which manages blood sugar levels
and reduces calories. Teff provides 123 milligrams of calcium, almost half of
the daily recommended allowance.
33. Brown Rice
Brown rice is much more nutritious than white rice,
especially for people on a diet. The best diet foods for weight loss! Brown
rice offers Vitamin E and fiber, which is often stripped off in white rice. It
also contains high amounts of selenium, magnesium and manganese. You can also
add brown rice to your stews, pilafs and soups.
D. Others:
34. Salmon
Salmon is a great source of omega 3 fatty acids, which have
been shown to reduce the risk of heart diseases. A 4-ounce serving provides 160
calories. Weight watchers should bake or roast salmon to avoid the fat intake.
Pair it with steamed broccoli and potato for a nutritious low calorie meal.
35. Nuts
Nuts are a high-fat food and avoided by people following a
weight loss diet. In fact, eating nuts provides the body with fiber to ward off
hunger and prevents overeating. Brazilian nuts are rich in selenium, a nutrient
needed by the body to produce thyroid hormones. Thyroid hormones are very
essential for keeping the metabolism levels high. Omega 3 fatty acids produce
testosterone, a hormone that helps to burn fat at a faster pace. Eat raw and
organic nuts, instead of the roasted and salted varieties.
Eat healthy and welcome your way to a fitter you. Don’t
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