20 Healthy Foods for Your Weight Loss Journey
There are no shortcuts to losing weight, it requires a nutritious diet, willpower, and perseverance. Losing weight means eating a variety of low-calorie, nutrient-dense foods while avoiding heavily processed foods.
But suppose you jump straightly from 3000 calories per day to 1000 calories a day. In that case, it will fail to provide the balanced nutrition your body needs, leading to vitamin and mineral deficiencies associated with severe health problems.
Therefore, instead of restricting your calorie intake, focus on nourishing your body with healthier food. The foods that help healthy and long-term weight loss are listed below.
1. Whole grains
Grains like oats, brown rice, and quinoa are known to influence weight loss due to their effect on fullness, as well as their protein and fiber content.
Oats are filled with beta-glucans, soluble fibers that have been proven to increase satisfaction and improve metabolic health. Brown or white rice also contains a good amount of resistant starch which can help boost your weight loss progress.
However, if you are avoiding carbs then you cannot consume whole grains otherwise there is nothing wrong with eating whole grains.
2. Leafy Greens
Spinach, kale, collards, and other leafy greens are low in calories and low on the glycemic index which makes them ideal foods for obtaining and maintaining a healthy body weight. A cup of kale contains about 30 calories and is high in calcium, potassium, magnesium, vitamins A, K, C, and B6.
Similarly, spinach is filled with minerals like potassium which can help recover the effect of sodium. According to various research and studies, leafy greens add a great volume to your dish which generally causes people to induce fewer calories.
3. Nuts and seeds
Nuts and seeds have different health advantages as all nuts are a good source of fiber, protein, and healthy fat and also help in lowering hunger. Meanwhile, seeds are a great source of minerals and healthy fat if taken in a moderate amount.
As per several scientific studies, women who consume 50 grams of almonds daily lost significantly more weight and also had a much greater reduction in their waist size body mass index (BMI), cholesterol, and blood sugar.
In another study, researchers found that people who consumed nuts had a lower weight gain and a lower probability of becoming overweight or obese.
Avocados is high in fiber and is a quality source of healthy fat which helps in reducing hunger level. They are also high in monounsaturated oleic acid which is found in olive oil.
Since the fats are concentrated, portion size is key so if you are in a low-calorie diet plan then you must know that it cannot be consumed heavily on a daily basis.
Avocado can be consumed in a variety of way, some love the tasty flavor of guacamole, some loves to have him their morning breakfast with toast and some just simply love to consume it.
5. Cruciferous vegetables
Cruciferous vegetables include broccoli, cauliflower, cabbage, and Brussels sprouts contains high in fiber and vitamins and tend to be extremely filling and satiety. These vegetables also contain more protein than many other vegetables.
Also, these kinds of veggies help reduce digestive issues, lower the risk of cancer, and reduced inflammation. One cup of cooked Brussels sprouts provides 6 grams of fiber, which is 24 percent of the daily value of fiber.
These vegetables are simple and can be used in salads, smoothies, or simple side dishes for any meal.
Whole eggs are one of the best foods to eat if you want to go on a weight loss journey. They are high in protein and fat and are consumed particularly for breakfast to increase your metabolism.
Also, eggs contain almost every essential vitamin, mineral-like phosphorus, calcium, and potassium which is important for a low-calorie diet plan. It is proven that having eggs instead of sugary or packaged food during your breakfast period will automatically make you full, and makes you less hungry and satisfied for more than 3 hours.
Salmon is rich in protein and omega-3 fatty acids and research indicates that these nutrients may be beneficial for those who struggle with weight loss since salmons make people fuller and more content for longer than other protein-rich foods.
This nutrient is necessary for proper thyroid function and also helps boost your metabolism throughout. Moreover, salmons can contribute to a healthy heart as well as benefit cholesterol, triglycerides, inflammation, and even blood clotting.
You can enjoy salmon in a variety of ways. For example, air-fried salmon is widely popular, but some people prefer salmon burgers and like to eat it in their own way.
Berries are a great source of fiber, antioxidants, and vitamin C, all of which your body needs to operate at its best while on a low-calorie diet. Raspberries contain 64 calories per cut, while blackberries have 65, blueberries have 86, and strawberries have 48.
It also promotes digestive health, lowers blood pressure through enhancing blood vessel activity, and aids in the battle against cancer and other serious illnesses. Berries can be used as an experiment in nutrient-dense dishes like fresh fruit sauces and salad dressings. You can also combine them with almonds and seeds.
9. Beans and Legumes
Beans like lentils, 'black' beans, kidney beans, and chickpeas are considered beneficial for weight loss. These foods are high in protein and fiber and make you fuller even after consuming smaller quantities.
Every weight loss regimen, including Beans and Legumes, dramatically increased weight loss compared to diets without the. One whole cup of low-salt beans has 218 calories, 14.5 grams of protein, and 16.6 grams of fiber.
Because of this, these foods are regarded as the best sources of protein for anyone following a plant-based diet.
Asparagus is not only low in fat and calories, but it is also high in soluble and insoluble fiber which makes it a good choice if you are trying to get that summer body. One cup of asparagus only contains 26.8 nutrition values, with a total carb of 5.2, fiber of 2.8, and protein of 3.0 grams.
This cholesterol-free, fat-free and low-sodium food makes a delicious addition to several dishes. If you like crispy texture with adding fats then you can air fry it or you can soup it, add it in plates of pasta, and omelets, or dip them in hummus.
Kefir is a fermented milk drink that is high in protein and low in calories which makes us satiated for a longer time. It can be ideal food if you are trying to lose that extra kilogram of fats from your body.
Kefir is an excellent source of conjugated linoleic acid which is known as CLA. It is a fatty acid that promotes the use of fats as a source of energy in the body and eventually helps you to lose weight. In addition, it is also a rich source of magnesium, phosphorus, Vitamin B, and B12.
You can consume this drink regularly as it helps lower bad cholesterol and blood sugar levels and improve insulin levels which helps in accelerating metabolism.
12. Cottage Cheese
If you are vegetarian and following a plant-based diet then cottage cheese can be the best supplement of protein as it is high in protein which will help you keep fuller for a longer period of time, preventing dangerous binge eating.
One cup of low-fat cottage cheese has 28 grams and only 163 calories. The carb content of cottage is only around 3 percent so by adding this to your diet, you are likely to lose weight quickly the food is versatile and can be enjoyed in as many recipes as you like.
13. Chicken Breast
Chicken Breast is low in calories, low in fat, and has a good nutritional value. It helps you to maintain muscle mass and support a healthy metabolism. Chicken is a great source of getting protein that makes you feel full and satisfied for a long time.
If you know the right way to consume it then eating it regularly can help you lose weight, especially when you are in a low-calorie diet plan. You can add chicken to make all types of soups, salads, and other food recipes, so you won't feel you are missing much fatty food.
There are various types of fruits that are low in calories yet high in fiber which aid during your weight loss journey. Fruits like apples, berries, and melons may also increase the feeling of fullness. It is packed with essential vitamins, fiber, and other nutrients.
Half a grapefruit contains just 37 calories and provides 51 percent of the Daily Value (DV) for vitamin C. Similarly, one passion fruit contains 18 calories and is a high source of fiber, vitamin C, Vitamin A, Iron, and potassium.
Turkey is a high protein-rich food that helps in muscle growth and maintaining muscle mass. A total of 117 calories, 24 grams of protein, and 2 grams of fat can be found in two thick slices of Turkey(84 grams), and the best thing is it does not contain any carbs.
It can be the healthier alternative to red meats which is not good during the weight loss period. Turkey is also high in Vitamin B and is a rich source of minerals like selenium, zinc, and phosphorus that play a vital role in bone health.
You can consume turkey in various ways, such as by adding it to salads, curries, casseroles, soups, sandwiches, and burgers for added flavor.
16. Chia Seeds
Chia Seeds are abundantly rich in vitamins, minerals, phytochemicals, and omega-3 fatty acids. All of these nutrients provide huge benefits to the overall health of the general consumers.
Two spoons of chia seeds contain a total of 18 calories with 4.7 grams of protein, 8.7 grams of fat, 9.8 grams of fiber, and 11.9 grams of carbs in it. It is also filled with antioxidants that contribute to preventing aging and support your weight loss goal.
Chia seeds do not require any time and you can add them to oatmeal, pudding, or smoothies or you can also sprinkle them on top of cereal, yogurt, vegetables, or rice dishes.
17. Full Fat Yogurt
Full-Fat Yogurt is an excellent source of calcium, protein, and probiotics. It may be important to lose that extra kilo when used to replace high-calorie, low-protein foods rather than simply binge eating it as it helps you with cravings and leads you to eat a few calories.
There are several ways of eating yogurt into your diet you can top it with berries, nuts, and seeds, you can also make yogurt smoothies, add it to overnight oats, add in salads, and also replace sour cream with yogurt on tacos and burrito bowls.
During your weight loss journey fish and seafood are highly beneficial for overall health due to their rich nutritional value. Similarly, 100 grams of shrimp contains 84 calories, 20 grams of protein, O.3 grams of fat and it does not contain carbs.
In addition, shrimp is also rich in vitamins, and minerals and contains a good source of iodine and omega-3 fatty acids which are rarely found in food sources. It is also very easy to prepare in under 5 minutes and also it goes with so many other dishes making it easy to pair with the dishes you already love.
19. Red Chili Peppers
Red Chilli Peppers are rich in vitamins, minerals, and antioxidants and were typically used as a fresh or dried spice. On tablespoon of raw fresh chilly pepper contains a total of 6 calories, 88 percent water, 0.3 grams of protein, and 1.3 grams of carbs.
It contains essential vitamins like Vitamin C, Vitamin B6, Vitamin K1, Potassium, Copper, and Vitamin A. Some research proves that Red Chilli Peppers can promote weight loss by reducing appetite and increasing fat burning.
20. Dark Chocolate
Dark Chocolates are rich in antioxidants and flavonoids that can reduce inflammation, and protect cells from oxidative damage. Per 100 grams of Dark chocolate, it contains a total of 598 calories with 45.9 grams of carbs, 10.9 grams of dietary fiber, 42 grams of fats, and 7.79 grams of proteins.
Therefore, eating dark chocolate in moderate amounts can help in weight loss. It contains monosaturated fatty acids that improve metabolism and rapidly burn calories also, it also helps to reduce craving if eaten after some time of the meal.
Few Tips For Weight Loss
The world is progressing at a full pace due to technologies and other different kinds of inventions and even with all the advancement the spread of false information and publicity of fad diets cannot be stopped on the internet.
Therefore, before making up your mind to reduce weight you should think about whether you're doing it consciously for a better lifestyle or to shed that extra kilograms of fats.
Prioritize your health in front of all those instant diet plans who promise to make you thin in a few weeks or months. You'll feel better in the short term but end up gaining twice as much weight as you did before.
Tips To Follow During Your Weight Loss Journey
- Consuming protein, fat, and vegetables is extremely important and it will balance your overall health.
- Exercise plays a key part in your weight loss journey so make sure you are giving your body the required movement by walking, jogging, cycling, or swimming.
- Increase your fiber-rich food which will help you feel fuller and helps in healthy weight loss.
- Stay hydrated by drinking plenty of water as water can help promote your weight loss.
- Last but not least, getting enough sleep is equally important as eating healthy and clean foods as lack of sleep affects hormone levels that regulate hunger and appetite.
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