In the present world, every human wanted to remain fit and wanted to look handsome or gorgeous. People gain weight at faster rate & when it comes to losing the weight, it appears to be the most difficult job in the entire world. Losing fat with the consumption of chemicals or artificial reducer can prove to be dangerous for our health. Some health issues can arise due to their regular intake. Various foods have a different metabolic rate for disparate human bodies. Not every food have same calories count. These foods can have the adverse effect on how calories we burn, our hormones & our conditions when we are hungry.
1. Whole Eggs
Eggs are considered high in cholesterol, but instead, they don’t affect blood cholesterol and prevent heart attacks. They are one the best foods to lose weight. It contains sufficient amount of proteins, fats and fills you up on a very less amount of calories. Eggs are also nutrient dense diet. The yolk of the egg covers almost all kind of nutrients.
2. Leafy Greens
Spinach, Kale, Collards, Swiss Chards & others all of them come under Leafy Greens. The low calories and carbohydrates in them make them perfect for a weight loss diet. They were heavily loaded with fiber in them. Eating them lower the calories intake in the body & increases the volume of our Meal. Leafy greens contain all types of Vitamin, Minerals & Antioxidants.
Salmon is the oily fish with lots of health benefits. It has relatively few calories and keeps you full for many hours. A Large amount of protein, nutrients and healthy fats are available in salmon. For proper functioning of the thyroid and maintain the metabolism on the track nutrients are necessary.
4. Cruciferous Vegetables
Broccoli, Cabbage, Cauliflower & Brussels sprouts comes under Cruciferous Vegetables. They do not have high proteins like animal food. These veggies contain enough amount of protein and high amount of fibers. These vegetables have cancer-fighting substances & highly nutritious. If one has to lose weight, then this is the perfect weight loss food intake.
5. Lean Beef and Chicken Breast
Meat was falsely blamed for every kind of health problems. There is no evidence to prove it. Studies show that processed meat is unhealthy and unprocessed red meat is healthy which prevent the risk of heart attack. Surprisingly, the truth is that Meat is the weight loss friendly food and it is high in protein. If you increase the protein intake by 25-30 %, then your craving can be cut by 60 %. Also, it ends the habit of eating late night food that leads to weight loss of an almost pound per week.
6. Boiled Potatoes
Several properties of a potato make it suitable food for weight loss. Great varieties of nutrients are present in them. Also, there are incidents of people surviving only on potatoes in extreme conditions of survival. Potatoes have a high amount of potassium that plays a major role in controlling blood pressure. Eating Boiled white potatoes will automatically make you feel full. Allow the boiled potatoes to cool for some time & it will give rise to Resistant Starch which has every kind of health benefits.
The Tuna fish is a lean fish which do not contain lots of fat percentages. It’s a low-calorie high protein food. Bodybuilders & Fitness Models preferred Tuna most rather than any food in their diet. Make sure that fish is canned in water but not in oil for high protein intake.
8. Beans and Legumes
Lentils, Black beans, Kidney beans & some other beans are beneficial for weight loss. It contains the high percentage of protein and fiber with some amounts of resistant starch. Legumes sometimes don’t taste good to a lot of people. Therefore, it is very essential to prepare them correctly.
If people consume food with low energy density then automatically they are eating fewer calories. This food holds a big amount of water percentage in it similar to fruits and vegetables. We can also just add water to our food to make soup. It was proved that if you replace your solid food ingredients with the soup, then naturally your intake of calories decrease and your craving for food stops.
10. Cottage Cheese
Everyone knows that dairy products are high in protein. Among them, Cottage Cheese comes at the top of the list. It entirely contains protein with the lesser amount of carbohydrates and fats. Your protein intake increases if you regularly consume plenty amount of Cottage Cheese. Calcium helps in boosting the fat burning process & dairy products contain Calcium in sufficient amount.
Most of the fruit have high carbohydrates percentage, but Avocados carry healthy fats. It makes them unique from rest. The fat is monounsaturated oleic acid, the same which we get in olive oil. Along with fat, it has enough energy density and water. They can be served in Salads increasing the taste of your meal.
12. Apple Cider Vinegar
The popularity of Apple Cider Vinegar in natural health community is indefinable. Especially it is used for condiments such as dressings and vinaigrettes. Studies prove that vinegar helps in weight loss. Many people dilute it in water and drink the solution. If 15 or 30 ml of vinegar is consume on a daily basis for 12 weeks, then around 1.5 kg of weight you can lose.
Nuts hold high amounts of fat but still, they do not increase the weight. It’s an excellent type of snack which carries equal amounts of protein, fiber & healthy fats. Research shows eating nuts improve metabolism and can help in weight loss. Don’t eat nut in excessive amount because they are pretty high in calories.
14. Some Whole Grains
Oats, Brown Rice & Quinoa are some cereals which are very healthy. Fiber & the decent amount of proteins are present in them. Oats contain beta-glucan and soluble fibers to improve metabolic rate. Both types of rice brown & white hold the significant quantity of resistant starch. Be aware of the foods with the label of whole grain which possesses junk food in it. Those kind of whole grains are harmful as well as fattening.
15. Chili Pepper
Chili pepper carries a substance named capsaicin that helps to fasten the fat burning process and reduces appetite to the greater extent. In this way, it can be very useful as a weight loss diet. Chili pepper is one of the common ingredients for many weight loss supplements. However, including it in the diet will not affect those people who were used to eat spicy food as some tolerance is build in their body towards Chili pepper.
Various surveys show the statistics that people are eating the fruits in their diet are far healthier than the people who don’t eat fruits. We cannot be wholly dependent on studies as they don’t prove anything 100%. Even after fruits containing sugar, they are low energy density food and fiber prevents sugar from mixing in the bloodstream. If people have intolerance against fructose or they are on the ketogenic diet, then they are the one to avoid intake of fruits. But for rest fruits can be quality addition to weight loss diet.
The only fruit that catches the limelight from rest of them is Grapefruit. Its effect on controlling weight is directly measured. After studying 91 individuals, we found that approx 1.6 kg of weight can be lose over a period of 12 weeks. But the problem with grapefruit intake is that it reduces insulin resistance and creates a metabolic abnormality which leads to various chronic diseases.
18. Chia Seeds
These seeds are one the most friendly weight loss food. They contain low carbohydrates & have best fiber content. A Special property of this seeds is that they absorb the water ten times more than their weight. They expand in our stomach which in turn reduces appetite. Significantly it helps in weight loss.
19. Coconut Oil
Not every fat was equally created. It has high in fatty acids called MCT’s (Medium Chain Triglycerides). It boosts satiety quickly compared to other fats. Also, there is an increment in the aggregate of calories burned. Adding Coconut oil as the topping is a poor idea as it still contains calories. It’s all about replacing some fats with coconut oil & not about adding it on your diet.
20. Full-fat Yogurt
One of the excellent dairy product is Yogurt. It holds Probiotic bacteria which improves the functioning of the gut. It protects against leptin resistance & inflammation. Both of them are the only cause of obesity. Choose full-fat yogurt over low-fat yogurt as the first reduces the risk of obesity while the later increases the risk.