The goal is to live a life without having to care about the calorie intake and losing weight rapidly. This is a myth to not exercise and expect all the results from food alone. Food intake too is responsible for the shredding of fats, but you need to carefully choose the correct food items. The required amount of consumption is also essential to boost weight loss. The best way to achieve a flat stomach is through a healthy, low-calorie diets and plenty of exercise. But if you want to speed the process along, try incorporating some of these foods into your meals.
Not only do they relieve water retention, but they also help to stave off cravings, boost your metabolism and keep you feeling fuller for longer. You should eat protein for weight loss. It helps build flubber-frying lean muscle mass, after all. But it seems that many of us have gotten into a rut, relying on just a few primary sources of the stuff. Not only can this cause taste bud fatigue, it can also deny your body of health-boosting nutrients found in protein-rich foods you’re overlooking.
14 foods to boost weight loss
1. Whole eggs good for weight loss
Once feared for being high in cholesterol, whole eggs have been making a comeback.New studies show that they don’t adversely affect blood cholesterol and don’t cause heart attacks. What’s more… they are among the best foods you can eat if you need to lose weight. They’re high in protein, healthy fats, and can make you feel full with a very low amount of calories. One study of 30 overweight women showed that eating eggs for breakfast, instead of bagels, increased satiety and made them eat less for the next 36 hours. Another 8 week study found that eggs for breakfast increased weight loss on a calorie restricted diet compared to bagels. Eggs are also incredibly nutrient dense and can help you get all the nutrients you need on a calorie restricted diet. Almost all the nutrients are found in the yolks.
2. Yogurt boosts weight loss
Yogurt is protein-packed and full of probiotics, which are good for gut health and may help your weight-loss efforts. Your gut health can impact your weight, and eating more fiber and probiotics helps keep your gut bacteria happy, which can be good for your metabolism (read more about your gut-weight connection). Go Greek for more protein; plus, research from Appetite found that consumption of Greek yogurt was associated with reduced appetite and increased satiety. Just keep an eye on added sugars in flavored yogurts, which only add calories. Instead, use fresh fruit to sweeten plain yogurt.
3. Quinoa is a super food for weight loss
Quinoa is a unique whole grain because it’s a complete protein (about 7g per serving) and high in fiber (6g). Dietary fiber actually binds to fat and cholesterol, helping your body absorb less of the two. The ancient grain is also rich in eight essential amino acids, and vitamins and minerals like magnesium, calcium, phosphorous, iron and B12—both of which are crucial to energy levels. “Quinoa is great eaten alone, mixed with raw veggies as a cold salad, or warm like a pilaf,” Zeratsky says. It’s a high-quality carb that scores low on the glycemic index, so you won’t experience a sharp rise and fall of blood sugar.
4. Almonds for weight loss
Not only are almonds packed full of skin-boosting vitamin E and protein, but their high fibre content stops you feeling hungry. In 2007, researchers at Purdue University also reported that – despite the fact they are relatively high in calories – almonds themselves do not contribute to belly fat. Swap out your usual mid-morning snack for a handful and see if it makes a difference. Soak 5-6 almonds over night and eat it in the morning. It is very good for skin health.
5. Guavas are rich source of protein
The highest-protein fruit, guava packs more than 4 grams per cup, along with 9 grams of fiber and only 112 calories. With 600 percent of your DV of Vitamin C per cup — the equivalent of more than seven medium oranges. Thus, it boosts weight loss like nothing else.
6. Leafy greens for shredding of fats
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. Numerous studies show that meals and diets with a low energy density make people eat fewer calories overall. Leafy greens are also incredibly nutritious and very high in all sorts of vitamins, minerals and antioxidants. This includes calcium, which has been shown to aid fat burning in some studies.
7. Salmon best for weight loss
Oily fish like salmon is incredibly healthy. It is also very satisfying, keeping you full for many hours with relatively few calories. Salmon is loaded with high quality protein, healthy fats and also contains all sorts of important nutrients. Fish, and seafood in general, supplies a significant amount of iodine. This nutrient is necessary for proper function of the thyroid, which is important to keep the metabolism running optimally. Studies show that a huge number of people in the world aren’t getting all the iodine they need. 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. Mackerel, trout, sardines, herring and other types of oily fish are also excellent.
8. Mushrooms aid in weight loss
Mushrooms’ meaty flavor and texture make them great additions to ground meat dishes such as hamburgers, meatloaf, meatballs, and the like,” Zeratsky says. Because they hold up to cooking, mushrooms can even serve as beef substitutes for vegans and vegetarians. Research has even found subbing out meat with mushrooms for one meal a day can prompt significant weight loss because you’re consuming less fat and fewer calories. “They add flavor and moisture as well as fiber—stretching recipes to make them more economic, lower in calories, and more nutritious,” she adds.
9. Berries are useful in losing weight
Blackberries, blueberries, strawberries (and more varieties) are an ideal weight-loss food because they’re relatively low in calories, pack a nutrient-dense punch, and add tons of flavor to otherwise lackluster meals. “Loaded with fiber and antioxidants, these little fruits are great on cereal, yogurt, smoothies, salads, or alone as a snack,” Zeratsky adds. Fruit gets a bad rap when it comes to weight loss because of their natural sugar, but this actually helps relieve the monotony of a diet program. Berries satisfy your sugar cravings without destroying your progress because they’re filling, and can effectively curb your overal calorie intake by slowing digestion and the absorption of fructose.
10. Intake of cruciferous vegetables for weight loss
Cruciferous vegetables include broccoli, cauliflower, cabbage and brussels sprouts. Like other vegetables, they are high in fiber and tend to be incredibly fulfilling. What’s more… these types of veggies also tend to contain decent amounts of protein. They’re not as high in protein as animal foods or legumes, but they’re high compared to most vegetables. 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. They are also highly nutritious, and contain cancer fighting substances.
11. Chicken breasts good for weight loss
Meat has been unfairly demonized. It has been blamed for all sorts of health problems, despite no good evidence to back it up. Although processed meat is unhealthy, studies show that unprocessed red meat does NOT raise the risk of heart disease or diabetes. According to two big review studies, red meat has only a very weak correlation with cancer in men, and no correlation at all in women. 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.
Studies have shown that increasing your protein intake to 25-30% of calories can cut cravings by 60%, reduce desire for late-night snacking by half, and cause weight loss of almost a pound per week… just by adding protein to the diet. If you’re on a low-carb diet, then feel free to eat fatty meats. But if you’re on a moderate- to high carbohydrate diet, then choosing lean meats may be more appropriate.
12. Spinach is a super weight loss food
Greens like spinach are low in calories so you can eat cups of them, allowing you to fill up on a variety of nutrients (vitamins A, K, C, E, copper, manganese, iron, calcium, and many others) while consuming few calories,” Zeratsky says. Spinach is an incredibly versatile vegetable, but it’s also a powerful weight-loss food. A spinach extract containing green leaf membranes called thylakoids boosts weight loss by 43 percent and is able to curb food cravings by up to 95 percent, according to a Lund University in Sweden study. The extract bolsters your body’s production of the satiety hormone, which curbs hunger, and promotes healthier eating habits.
13. Apples keeps cholesterol away
Apples typically come in at about 100 calories, making them the perfect snack or pre-workout staple. “The portable fruit makes eating on the go simple and nutritious since there are so many varieties available year-round, and they pair well with entrees like lean pork loin or salads,” Zeratsky says. “Apples are also delicious baked, making for a tasty, comfort food-type of dessert,” she adds. Compounds called polyphenols in apples are also linked with promoting a healthier immune system, reducing your risk for stroke, high cholsterol, and cardiovascular disease.
14. Boiled potatoes good for weight loss
White potatoes seem to have fallen out of favor for some reason. However… they 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. They are particularly high in potassium, a nutrient that most people don’t get enough of and plays an important role in blood pressure control.
On a scale called the Satiety Index, that measures how fulfilling different foods are, white, boiled potatoes scored the highest of all the foods tested. What this means is that by eating white, boiled potatoes, you will naturally feel full and eat less of other foods instead. If you boil the potatoes, then allow them to cool for a while, then they will form large amounts of resistant starch, a fiber-like substance that has been shown to have all sorts of health benefits… including weight loss. Sweet potatoes, turnips and other root vegetables are also excellent.
9 foods to avoid in order to lose weight
1. Multi-grained brain
Multi-grain doesn’t really mean whole grain, so check the label of your bread to make sure that you are buying whole grain bread and not just multi-grain when you are on a diet.
2. High fiber snack bar
Fiber is required by our body to stay healthy and improve our digestion. However, consistent intake of fiber throughout the day is required to keep your digestive system active and stave off hunger. It is a bad idea to eat a single bar that contains one day’s worth of fiber. Instead of snack bar eat fresh fruits and vegetables rich in fiber.
3. Soy sauce
Although soy sauce is low in calories, it is loaded with sodium, which can up the risk of hypertension and can cause bloating. Nowadays, you get low-sodium soy sauce but the level of sodium in these is not much lower than the regular soy sauce. It is advisable to avoid using soy sauce or use sparingly. Fruit juices that you get in the supermarket are processed and contain loads of sugar. Even when you make juice at home, it is devoid of any fiber. So, the fruit juice is just empty calories that fill you up. It can lead to a spike in the level of your blood sugar. Instead of drinking fruit juice, eat the whole fruit or just drink water.
You may think that wine is good for your health but around 2,000 extra calories are consumed on an average by wine drinkers every month. A glass of wine may look harmless but it interferes with your weight loss mission as your body will not burn any fat until it gets rid of the alcohol.
High in calories, ice creams are a bad idea when you are trying to lose weight. Ice cream available in the market is high in sugar and it is easy to consume huge amount of ice cream in one sitting. So, it is best to make ice cream at home with yogurt instead of heavy cream and with less sugar. And always serve a small portion of the ice cream instead of sitting down with the tub.
6. Frozen meals
Frozen meals contains higher concentration of preservatives and sodium to make it last long. It also contains more calories than the homemade or fresh food. Sodium can lead to bloating and you will not see the result you are expecting after the dieting.
7. Low-fat products
You tend to binge eat products which are labeled as low-fat as you feel that there is less calorie intake. However, to make the food low in fat, the natural compound in the food is often replaced with chemicals by the manufacturers and it is not healthy.
8. Sugar-free products
Sugar-free products usually contain an unhealthy sugar alternative, which can lead to health issues. These products can be low in calories but are not good for your body. Eating such products can up your insulin level.
9. Microwave popcorn
Popcorn is actually a great snack with low-calorie content. However, the microwave popcorn is not a good idea. According to the Environmental Protection Agency (EPA), the microwave popcorn bag contains chemicals that are known to up the risk of thyroid issues and developing infertility. The bag has additives, which can harm our body.