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Best foods to eat for weight loss

Best foods to eat for weight loss

Different fruits, vegetables, grains have different metabolic pathways for your body. Not all calories are created equal. These foods can have extremely different effects on your hunger hormones and the amount of calories you burn.

Here are some weight loss-friendly foods available to us-

  1. Leafy greens

Try and include kale, spinach, and a few others in your diet regularly. They have several properties that make them perfect for weight loss, as being low in calories and CHO and loaded with fiber. Eating leafy green is a great way to increase the volume of your meals without increasing the calorie.

  1. Cruciferous vegetables

Vegetables including broccoli, cauliflower, cabbage, and sprouts like other vegetables are high in fiber and tend to be incredibly stuffing and abundant. What are more these types of vegetables generally daily contain a decent amount of protein. They are not nearly as high in protein as animal foods or legumes but still high compared to most they also are highly nutritious and contain cancer-fighting substances.

  1. Boiled potatoes

White potatoes seem to have fallen out of favor for most reasons. There are several properties a boiled potato has that make them a perfect food for both weight loss and optimal health.

They contain an incredible range of nutrients – a little bit of almost everything. They are particularly high in potassium and nutrition that most people don’t get enough of and that plays an important role in blood pressure control. On a scale called the satiety index, with measures how filling different foods are, white boiled potatoes scored the highest of all the foods tested

Sweet potatoes, turnips, and other root veggies are also excellent.

  1. Beans and legumes

Beans and other legumes like lentils, Black beans, kidney beans, and some others are beneficial for weight loss. Beans and legumes are high in protein and fiber. They also tend to contain some resistant starch which contributes to the feelings of fullness and a low-calorie intake.

  1. Soups

As mentioned earlier, meals and diets with a low energy density tend to make people eat fewer calories. Most foods with a low energy density are those that contain lots of water such as veggies and fruits. But we can also add water to our food, making a soup. Some studies have shown that eating the extra food turned into a soup rather than as solid food, makes people feel more satiated and eat significantly fewer calories

  1. Cottage cheese

Dairy products tend to be high in protein and one of the foremost ones is cottage cheese that is calorie for calorie is mostly protein with very few carbs and little fat. Eating cottage cheese is a great way to boost your protein intake, it is also very satiating making you feel full with a relatively low number of calories. They are also high in calcium which may aid fat burning.

  1. Avocados

Avocados are a unique fruit that most fruits are high in carbs. Avocados are loaded with healthy fats. They are particularly high in Mo noun saturated folic acid, the same type of fat found in olive oil. Despite having mostly fat, avocados also contain a lot of water and fiber making them less energy-dense than you may think.

They also contain many important nutrients including fibers and potassium

  1. Apple cider vinegar

It is often used in condiments like desserts or vinaigrette and some people dilute it water and drink it. Taking vinegar at the same time as a high carb meal can increase feelings of fullness and make people eat 200-275 calories for the rest of the day.

  1. Nuts

Nuts are an excellent snack containing a balanced amount of protein, fiber, and healthy fat.  Studies have shown that eating nuts can improve metabolically and even promote weight loss.

  1. Whole grains

Although cereal grains have a bad reputation in recent years, some of them are still definitely healthy. This includes some whole grains that are loaded with fiber and contain a decent amount of protein, examples are oats, brown rice, and quinoa.

Oats are loaded with beta- glycan’s, soluble fiber that has been shown to increase satiety and improve metabolic health.

  1. Chilli pepper

Eating chili pepper useful for a weight loss diet. Chilli pepper contains capsaicin, a substance that has been shown to reduce appetite and increase fat burning in some studies

This substance is even sold in supplement form and a common ingredient in many commercial weight loss supplements as well.

One study showed  that eating 1 gram of red chili pepper reduce appetite and increase fat burning in people who did not regularly eat peppers

 

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