So, finally, you have decided to follow your weight-loss plan and shed those extra kilos that have resulted as love handles and tires all these years.
But wondering where to start ? What should you eat to enhance weight-loss ?
We have the answer! Weight loss is surely a tough goal to fulfill. There are various factors that come to play, like your lifestyle, body type, metabolic rate, physical activity and quality of diet. It seems quite difficult to follow weight loss regime along with the hectic work schedules and family obligations, but it doesn’t have to be a reality. There are few simple dietary changes which will help you play an important role in melting the extra body fat.
And adding a workout routine with your diet will increase the speed of your weight loss as compared to diet alone.
There are few foods which are low in calories and high in nutrition and will help you achieve weight loss goals in a healthy manner. These are known as superfoods and are great for fitness. They not only supply nutrients like minerals and vitamins but also help you burn fat faster. If you are trying to shed weight, then this will prove to be a perfect guide to all your questions of what you should eat, the food you should always have in your kitchen. These foods have high nutrition value and help you lose weight, have more energy and feeling full for a long time.
Here is the list of food that will help you in weight loss:-
Avocados have a high amount of phytochemicals, potassium, monounsaturated fatty acids, and dietary fiber. People who eat avocados have low BMI, waist circumference, body weight as compared to people who skip the green superfood. Avocados have calorie content as compared to vegetables and fruits. Its combination of fiber and fat will help you stay slim. Add some avocado to your taco, sandwich or salad and enjoy the burst of flavor and creaminess.
Eggs are rich in fats, protein, and crucial nutrients like vitamin D and choline. Its protein content makes it one of the most effective foods for weight loss. High-protein breakfast helps us to lose weight as protein enhances satiety while controlling appetite and hunger hormones thus helping us to keep us full till lunch. A study proved that people were more satisfied after eating eggs in breakfast as compared to eating bagels and it also leads them to eat less throughout the day.
Beans are rich in fiber that will help you to lose weight as it will keep you full and thus help you curb hunger. Eating legumes and beans also provides other health benefits like a decrease in LDL cholesterol levels, blood pressure and risk of cardiovascular diseases. Beans also have low-calorie content and rich in protein. You can add them to burgers, salads, and soups.
Yogurt is full of proteins and is full of probiotics that are good for gut health and also help you to lose weight. The health of your gut affects your weight and eating more probiotics and fiber will help your gut bacteria stay happy which proves to be great for your metabolism. It was found in a research that consumption of yogurt is related to increased satiety and decreased appetite. You just have to keep a check on sugar added in flavored yogurts that will add on the calories. You can use fresh fruits to make plain yogurt sweet and flavored. Being a probiotic, yogurt will help you get rid of discomfort and bloating in the stomach due to the presence of bacteria in it which enhances digestion.
Salmon is rich in protein and provides plenty of good fats- omega-3 fatty acids. Salmon being a fatty fish is very healthy and satisfying thus helping you stay full for many hours with few calories. Nutrients in salmon are required for healthy functioning of the thyroid which is crucial for optimal running of metabolism. It is also shown to reduce inflammation and reduce metabolic disease and obesity.
A diet rich in salmon helped people to be more satisfied as per a study. Eating salmon is a versatile and delicious way to fulfill your requirement of heart-healthy fish.
Fruit contains natural sugar; eating fruit helps you lose weight when you swap them in place of eating unhealthy snacks and processed foods. You will get a naturally sweet food along with the benefits of antioxidants and fiber. A study found that high consumption of fruits will reduce the risk of becoming obese or overweight irrespective of your fiber or vegetable intake. Thus including fruit in your diet is the best strategy.
As long as you eat popcorns without butter, it will prove to be a great weight-loss snack. Not only it’s rich in fiber but also provides protein. One ounce of popcorn has 4gms fiber, 4gms of protein and 110 calories. This combination makes it a power snack. As popcorn is filled with air, therefore, you can get a large portion of popcorns without adding on to calories in your body. You may eat 3 cups of popcorn for 100 calories.
Almonds are great fiber source, and they are rich in protein. Eating foods with a punch of protein and fiber which will help you feel full long thus making it less tempting to choose an unhealthy snack in between meals.
Good source of mono-polysaturated fats and vitamin E, almonds are a great option to be sprinkled over a side dish or salad. You can even use it in place of pine nuts, walnuts and top your breakfast granola or cereals or simply eat them as an emergency snack.
Yes, pumpkins!! They are just not to be remembered in Halloween. Pumpkins are one of the most effective weight-loss foods and are super healthy. They are rich in fiber, minerals, and vitamins, low in calories and are an excellent source of antioxidant. You can enjoy it canned or fresh but will get the same nutrition. You may even have it for breakfast mixed with vanilla, nutmeg, cinnamon, and almonds, etc. Pumpkin seeds are also a great source of copper, manganese, iron, zinc, potassium, phosphorus, amino acids, folate, selenium and much more. They help you stay lean and healthy by raising metabolism and burning fat. Pumpkin seed also helps in relieving stress and decreasing cortisol levels thus keeping you thin. Toast them to perfection with this recipe!
Cinnamon has been considered an elite and affluent spice since middle age. It’s no wonder that it is full of fiber, iron, calcium, and manganese to make it a perfect spice which you can add to your meals. It’s a natural appetite suppressant which reduces blood sugar, regulates insulin and increases your metabolism. You can add it in yogurt, ice cream and have it with fruits.
Nutmeg is fiber rich and manganese and is low in cholesterol and sodium thus acts as a catalyst in breaking down of cholesterol and fats which is an important step for weight loss. You just need to ensure that you take it in a small dose and large quantity may prove to be toxic.
According to trainers and dieticians, vanilla helps you to decrease sugar intake in a natural manner. If you add a few drops of vanilla to a cold smoothie or hot coffee, your cravings for sweets and chocolate subsides which helps you keep a check on your calorie intake.
Allspice has a taste which is similar to the combined taste of cinnamon, nutmeg, and cloves. When you add them up in savory and sweet dishes, this spice will help you get rid of gas and indigestion, which happens at times due to the healthy, fiber-filled foods in your diet.
- Ginger Root
If you regularly consume ginger, then your muscle pain due to workout will be reduced by 25% as per a study published in the Journal of pain. Thus if you will have less pain, then you will be able to do more workouts. You can add fresh ginger to soups, smoothies or stir-fry dishes.
- Apple Cider Vinegar
Apple cider vinegar is extremely popular in the health community. It is often used in vinaigrettes and dressings, and some people may even add it with water and drink it regularly for weight-loss.
Taking vinegar with any high-carb meal will result in full feeling thus you will eat lesser calories in the remaining day. Vinegar has been shown to reduce blood sugar spikes occurring after meals thus resulting in long-term health benefits.
Losing weight is just not about exercises, you have to make a few changes and additions in your diet as well. Try adding some of these clever foods to your diet and not only reduce your cravings, relieve water retention but also increase your intake of fiber and protein. So, snack on these foods and keep away from mid-meals snacking, and most of these foods taste good too!
Also read Foods Bad For Your Health and Foods to Avoid as well.