Effects of calories from different foods are not the same. There are different metabolic pathways for different foods. How many calories we burn, hormones and hunger get affected differently by different foods. Some foods can be more or less weight loss friendly than others. Below are some of the foods that are considered weight loss friendly foods.
Recent studies found out that whole eggs don’t have adverse effects on blood cholesterol. They don’t cause the heart attack. They are also among the best foods that facilitate weight loss. Eggs are rich in healthy fats and protein. They can make you feel full with the very low amount of calories. Eating eggs for breakfast can enhance satiety and help you eat less for the next 36 hours, as found out in a study involving 30 overweight women. Eggs for breakfast can enhance weight loss on a calorie restricted diet, as found out in an 8-week study. Eggs can get you almost all the nutrients when you’re on a calorie restricted diet.
Spinach, kale, swiss chards, collards, etc. are leafy greens. Leafy greens are very good for a weight loss diet. They are rich in fiber and very low in both carbs and calories. They can increase the volume of your meals without increasing the calories. Low energy density meals and diets can reduce overall calorie consumption. Leafy greens are also very nutritious and rich in all kinds of vitamins, minerals and antioxidants. Calcium in leafy greens has been found to be useful in burning fat.
Salmon is incredibly healthy. Salmon can keep you full for many hours with relatively few calories. It’s rich in healthy fats, high-quality protein and all kinds of important nutrients. Seafood like salmon is also a good source of iodine. Iodine is important for proper functioning of the thyroid, which helps optimize metabolism. Studies reveal that a very large number of people in the world aren’t getting enough iodine.
Inflammation plays an important role in metabolic disease and obesity. Salmon is packed with omega-3 fatty acids, which have been found to help reduce inflammation. Like salmon, other oily fishes such as trout, herring, trout, mackerel, etc. are also a very healthy.
Cruciferous vegetables include cauliflower, broccoli, brussels sprouts, cabbage, etc. They are rich in fiber and very fulfilling. They also have protein and are low in calorie. Cruciferous vegetables are very good when you’re trying to lose weight. It’s because of the combination of fiber, protein and low energy density available in them. They’re also very nutritious and they have substances that combat cancer.
Chicken Breast and Lean Beef
Meat has been blamed to be responsible for many health problems even though there isn’t much good evidence to back it up. Processed meat is unhealthy. However, unprocessed red meat doesn’t enhance the risk of diabetes or heart disease. Meat can actually be weight loss friendly as it is rich in protein. Protein is a highly fulfilling nutrient. High protein diet can enable you to burn up to hundred more calories on a day. Raising protein intake to 25-30% of calories can reduce craving by 60%, reduce cravings for late-night snacking by half, leading to weight loss of almost a pound per week, as found out in studies. You can feel free to eat fatty meats if you are on a low-carb diet. You can choose lean meat when you are on a moderate to high carbohydrate diet.
Boiled white potatoes have properties that make them great for weight loss and optimal health. They provide an incredibly diverse range of nutrients. They are high in potassium which helps regulate blood pressure. Boiled white potatoes can enhance satiety significantly, help you feel full, reduce the amount of food that you eat.
It’s good to take some time for boiled potatoes to cool down. This helps form large amounts of resistant starch, which is a fiber-like substance and has been found to have many health benefits including weight loss. Turnips, sweet potatoes and other root vegetables are also excellent.
Tuna is high in protein and low in calorie. If you want to enhance protein intake while trying to lose weight, tuna is a very good choice. It’s good to eat tuna canned in water rather than oil.
Beans and Legumes
Beans and legumes like black beans, lentils, kidney beans and other ones can be beneficial for weight loss. Beans and legumes are high in protein and fiber, both of which enhance satiety significantly. They also have some resistant starch.
Soups can enhance satiety without increasing the volume of food and number of calories. When satiety is enhanced, it can reduce overall food and calorie intake, facilitating weight loss.
Dairy products are usually rich in protein. Cottage cheese can be very fulfilling and satiating, having low-energy density, all of which is favorable to weight loss. Dairy products also contain a high amount of calcium, which has been found to facilitate the fat burning process.
Avocados are packed with healthy fats. They are rich in monounsaturated oleic acid, which is no different from the fat found in olive oil. They have important nutrients including potassium and fiber. They also have a lot of water and aren’t as energy dense as people may think.
Apple Cider Vinegar
People use apple cider vinegar in condiments such as vinaigrettes or dressings. Some people also drink it after diluting it with water. It’s very popular in the natural health community. This vinegar can be useful for weight loss, as found out in numerous studies. Taking vinegar alongside a high-carb meal can be very fulfilling and can reduce calorie intake significantly for the rest of the day. Consumption of 15 to 30 ml of vinegar every day for 12 weeks led to weight loss of 1.2-1.7 kilograms, as found out in a study involving obese individuals. Vinegar has been found to lessen blood sugar spikes after meals, which can be beneficial for health.
Nuts have balanced amounts of fiber, protein and healthy fats. They are good for metabolic health and weight loss, as found out in studies. People who eat nuts can be healthier and leaner than those who don’t. It’s good to not overeat nuts as they are high in calorie.
Even though grains have a bad reputation, there are some types that are healthy. Healthy grains include quinoa, brown rice, oats, etc. Oats are packed with beta-glucans and soluble fibers which have been found to enhance satiety and metabolic health.
Both brown and white rice can contain a good amount of resistant starch, particularly when they’re cooked and allowed to cool down afterward. Whole grains are high in carbs. You can avoid whole grains if you’re on a very low-carb diet. If you’re not on a low-carb diet and you can tolerate whole grains, you can eat those healthy grains. Relevantly, processed grains aren’t healthy.
Chili peppers may help lose weight. Chili peppers contain capsaicin, which has been found to help curb appetite and enhance fat burning. Capsaicin is widely used in many commercial weight loss supplements. Chili pepper or capsaicin may not have the effect on those who are used to eating spicy food.
Those who eat fruits and vegetables tend to be healthier than people who don’t, as found out in numerous population studies. Fruits can be weight-loss friendly. Fruits have sugar, but the fiber in fruits slow down the release of sugar into the bloodstream. Fruits also have a low energy density. For most people, fruits can be a delicious addition to a weight loss diet. Those who are on a very low-carb diet or have an intolerance to fructose may reduce their consumption of fruits.
Effects of grapefruit on weight loss are worth highlighting. Eating half a fresh grapefruit before eating meal led to weight loss of 1.6 kg over 12 weeks, as found out in a study involving 91 obese people. The grapefruit group also experienced reductions in insulin resistance, which is a metabolic abnormality and is implicated in various chronic diseases. Eating half a grapefruit half an hour before daily meals can significantly enhance satiety and reduce calorie consumption.
Not all fats are bad. Coconut oil is rich in fatty acid called Medium Chain Triglycerides (MCTs). This fatty acid has been found to enhance satiety and increase the number of calories burnt. Coconut oil is associated with a reduction in belly fat, as found out in a study involving both men and women. It’s a good idea to replace your cooking fat with coconut oil. It’s also worth mentioning extra virgin oil, which is one of healthiest fat.
Yogurt is an excellent dairy food. Yogurt has probiotic bacteria which can improve the function of your gut. A healthy gut can potentially prevent inflammation and leptin resistance, which is the main hormonal driver of obesity. It’s good to choose full-fat yogurt. It’s full-fat dairy rather than low-fat dairy, that is linked to reduced risk of type 2 diabetes and obesity over time, as found out in studies. Low-fat yogurt is can be packed with sugar. It’s good to avoid low-fat yogurt.
Green tea has antioxidant known as catechin, which can significantly facilitate weight loss process.
Chia seeds are one of the most nutritious foods. An ounce of chia seeds contains 12 grams of carbs, 11 grams of which are fiber. Chia seeds are one of the best sources of fiber. Some studies found out that chia seeds can help curb appetite. Because of nutrient composition, chia seeds can be a very good part of a weight loss diet.
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