Most of us want to lose weight, but there are only certain foods that can help lose weight. Taking heart from the saying, “you are what you eat”, if you eat foods sensibly, you can easily lose weight fast and safely.
According to Karen Handy, weight loss expert of Palo Alto Medical Foundation’s weight management program, “The best foods for weight loss are the ones that leave us feeling full and satisfied, while lowering our average calorie per bite.”
Some of the best foods that can help you to lose weight are:
They are a great in-between snacks, as they are filling and effective in regulating blood sugar levels. Almonds contain fiber and protein, as well as vitamin E – a powerful antioxidant. They are also a good source of magnesium, a mineral that our body needs to build and maintain muscle tissue, produce energy, and regulate blood sugar. In a study, people who added a daily helping of almonds to a low-cal diet lost more weight than people who followed the same diet but switched almonds with carbheavy snacks like crackers.
Similarly, pistachios and pine nuts are also known to be as effective as almonds and help you lose weight.
Beans
Beans
A few white, red, and black beans are known to help you reduce weight. As per a study from the National Health and Nutrition Examination Survey, those who ate beans weighed less and had slimmer middles. They are fat fighters as they are comprised of the best combination of fat-busting nutrients – soluble and insoluble fiber, protein, and a type of fat-burning carb called resistant starch.
Fava beans that are creamy and hearty are a lean protein source full of flavonoids. According to a 14- year study, these special antioxidants were shown to help hinder the accumulation of extra belly fat.
Cottage Cheese
According to studies, protein can help you feel more satisfied all through the day, which helps you keep your calories in place without feeling deprived. Thus, one half cup of low-fat cheese offers nearly 14g protein for only 81 calories. It helps build lean muscle and revs your metabolism. Feta and fresh goat cheese contain a fatty acid that makes you feel full and burn fat.
Milk
The same fatty acid is found in milk, and milk’s protein can also keep you feeling satisfied. In another study, women burned more fat and calories when they had 1,000 to 1,400 milligrams of calcium daily.
Yogurt
It is loaded with calcium, which according to studies may curtail weight gain by preventing the absorption of fat in the small intestines. The probiotic bacteria in most yogurt helps keep the digestive system healthy; thus, leading to less bloating, gas and constipation that can keep your stomach looking inflated.
Eggs
They are a powerhouse of protein and make you feel full all through the day, thus you eat less because you get more protein intake, and this makes you lose weight. According to a report from Louisiana State University in Baton Rouge, women on a low-calorie diet who ate an egg with toast and jelly each morning lost twice as many pounds as compared to those who had a bagel breakfast with the same number of calories but without eggs.
Olive Oil
Mainly found in salad dressings and marinades, this rich-tasting oil contains a hunger-busting monosaturated fat called oleic acid, which triggers a complex process in the gut that finally tells your brain that you’re full and makes you stop eating. Additionally, it has anti-inflammatory properties (chronic inflammation in your body can slow down your metabolism).
Flaxseed Oil
It contains the highest amount of Omega 3 essential fatty acids of any vegetable oil, and can help you burn fat, helps metabolize carbohydrates, and regulate insulin levels. However, ensure to refrigerate flaxseed oil soon after you buy, because it contains less saturated fat, thus can turn rancid. It’s best to consume a bottle within three weeks, even after refrigeration. It’s advisable not to cook with this oil as it quickly oxidizes and causes free radical damage.
Lentils
They are known belly flatteners, and are high in protein and soluble fiber that stabilize blood sugar levels. Eating lentils helps prevent insulin spikes that cause the body to create excess fat, especially in the abdominal area.
Salmon
Fish fats keep your heart healthy and shrink your waist, too. Omega-3 fatty acids improve insulin sensitivity that helps build muscle and reduces belly fat. An Australian study indicated that overweight people who ate fish daily improved their glucoseinsulin response. Thus, seafood may help slow digestion and prevent cravings.
Grapefruit
It is the most famous weight losing fruit, as a compound in the tangy fruit can reduce insulin, a fat-storage hormone that can lead to weight loss. It’s a great source of protein, and as it’s nearly 90 percent water, it fills you up so you eat less. Just eating half a grapefruit before each meal may help you shed a pound a week!
Avocado
Oleic acid that’s present in avocado’s healthy monosaturated fats (MUFAs) may trigger your body to quiet hunger, as the hunger-halting hormone called leptin is present that let’s your brain know that you are full, so you stop eating.
Apples
It contains nearly 85 percent water, and makes you feel full longer. The soluble fiber in apples, also found in plums and oranges, helps in elimination and is perfect for those who experience constipation. The antioxidant in apples may prevent metabolic syndrome, a condition marked by excess belly fat.
Bananas
It is a slimming super-food, and a slightly, medium sized banana fills you up and boosts your metabolism with its 12.5 grams of resistant starch.
Leafy Green Vegetables
Their low-cal count helps shrink your waistline, for example spinach and broccoli satisfy 20 percent of your daily fiber requirements. Most leafy greens are rich in calcium and thus, help fuel your workouts.
Whole Grains
Like brown rice, quinoa, oats, whole-grain cereals, and whole-wheat bread and pasta help you lose weight. Wine A well known antioxidant, resveratrol, found in grape skin stops fat storage. Studies indicate that moderate wine drinkers have slimmer waists and less belly fat than liquor drinkers.
Green Tea
It hydrates like water and can help fill you up and shed weight. Besides, the antioxidants in green tea help to burn fat and calories. One study found that drinking five cups a day may help you lose twice as much weight, mainly around your middle. Besides these, eating garlic, cinnamon, red bell peppers, tomatoes, potatoes, coffee, berries, dark chocolate, and of course drinking sufficient water also helpful in losing weight.
