If you are under the weight loss mission, you actually plan to make foods as your enemies. But the truth is, only good and nutritious foods can help you keep healthy and also fit in shape. Different foods go through different metabolic pathways in the body. They can have vastly different effects on hunger, hormones and how many calories we burn. So eating the right foods never harms you but instead it helps you a lot in the weight loss regime. Here are the 20 most weight loss friendly foods on earth that are supported by science.
Tuna is lean fish and so there isn’t much fat in it. Tuna is popular among bodybuilders and fitness models who are on a cut, because it’s a great way to keep protein high, with total calories and fat low. If you’re trying to emphasize protein intake, then make sure to choose tuna canned in water, but not oil.
Lean Beef and Chicken Breast
The truth is, meat is a weight loss friendly food, because it’s high in protein. Protein is the most fulfilling nutrient, by far, and eating a high protein diet can make you burn up to 80 to 100 more calories per day.
Despite being high in fat, nuts are not inherently fattening. They’re an excellent snack, containing balanced amounts of protein, fiber and healthy fats. Just make sure not to go overboard, as they are still pretty high in calories.
The potatoes have several properties that make them a perfect food, both for weight loss and optimal health. They contain an incredibly diverse range of nutrients, a little bit of almost everything we need. There have even been accounts of people living on nothing but potatoes alone for extended periods of time.
Whole eggs t are among the best foods you can eat if you need to lose weight. They are high in protein, healthy fats, and can make you feel full with a very low amount of calories. Eggs are also incredibly nutrient dense and can help you get all the nutrients you need on a calorie restricted diet.
Avocados are a unique type of fruit. Whereas most fruit is high in carbs, avocados are loaded with healthy fats. They are particularly high in monounsaturated oleic acid, the same type of fat found in olive oil. Avocados are perfect as additions to salad, because studies show that the fats in them can increase the nutrient uptake from the vegetables.
Cruciferous vegetables include broccoli, cauliflower, cabbage and brussels sprouts. Like other vegetables, they are high in fiber and tend to be incredibly fulfilling. A combination of protein, fiber and low energy density makes cruciferous vegetables the perfect foods to include in your meals if you need to lose weight.
Leafy greens include kale, spinach, collards, swiss chards and a few others. They have several properties that make them perfect for a weight loss diet. They are low in both calories and carbohydrates, but loaded with fiber. Eating leafy greens is a great way to increase the volume of your meals, without increasing the calories.
Oily fish like salmon is incredibly healthy. It is also very satisfying, keeping you full for many hours with relatively few calories. Salmon is also loaded with Omega-3 fatty acids, which have been shown to help reduce inflammation, which is known to play a major role in obesity and metabolic disease.
Beans and Legumes
Some beans and legumes can be beneficial for weight loss. This includes lentils, black beans, kidney beans and some others. These foods tend to be high in protein and fiber, which are two nutrients that have been shown to lead to satiety. They also tend to contain some resistant starch.
Most foods with a low energy density are those that contain lots of water, such as vegetables and fruits. But you can also just add water to your food by making a soup. Some studies have shown that eating the exact same food, except made in a soup instead of as solid food, makes people feel more satiated and eat significantly fewer calories.
Dairy products tend to be high in protein. One of the best ones is cottage cheese and it is mostly just protein with very little carbohydrate and fat. Eating plenty of cottage cheese is a great way to boost your protein intake. It is also very satiating, making you feel full with a relatively low amount of calories. Dairy products are also high in calcium, which has been shown to aid in the fat burning process.
Apple Cider Vinegar
Apple cider vinegar is incredibly popular in the natural health community. Several studies in humans suggest that vinegar can be useful for people who are trying to lose weight. Taking vinegar at the same time as a high-carb meal can increase feelings of fullness and make people eat 200-275 fewer calories for the rest of the day.
Some Whole Grains
This includes some non-gluten, whole grains that are loaded with fiber and contain a decent amount of protein as well. Notable examples include oats, brown rice and quinoa. Oats are loaded with beta-glucans, soluble fibers that have been shown to increase satiety and improve metabolic health.
Chili peppers contain a substance called capsaicin, which has been shown to help reduce appetite and increase fat burning in some studies. This substance is even sold in supplement form and is a common ingredient in many commercial weight loss supplements.
Most health experts agree that apples are healthy for us. Even though they contain sugar, they have a low energy density and take a while to chew. Plus, the fiber helps prevent the sugar from being released too quickly into the bloodstream.
One fruit that deserves to be highlighted is grapefruit, because its effects on weight control have been studied directly. So eating half a grapefruit about a half hour before some of your daily meals may help you feel more satiated and eat fewer overall calories.
Chia seeds are among the most nutritious foods on the planet. They do contain 12 grams of carbohydrate per ounce, which is pretty high, but 11 of those grams are fiber. However, given their nutrient composition, it makes sense that chia seeds could be a useful part of a weight loss diet.
Coconut oil is high in fatty acids of a medium length, called Medium Chain Triglycerides (MCTs). These fatty acids have been shown to boost satiety compared to other fats, as well as increase the amount of calories burned. So this is not about adding coconut oil to your diet, it is about replacing some of your other cooking fats with coconut oil.
Another excellent dairy food is yogurt. Yogurt contains probiotic bacteria that can improve the function of your gut. Having a healthy gut may potentially help protect against inflammation and leptin resistance, which is the main hormonal driver of obesity.
The simple process that takes place in the body when dropping the pounds is that the fat (along with carbohydrates and proteins) is stored energy plain and simple. Calories are used to measure the potential energy in them. The fat gets converted into usable energy through a series of chemical processes and excess energy is stored. In order to lose weight, these extra calories have to be lost. These 20 foods help in easy weight loss helping the body to ease the process of burning those extra calories.
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