11 Weight Loss Foods for a Slim Body

Posted on

Certain foods can help you lose weight. The reason is that these foods can help the body feel full longer. Check out the list of weight loss foods that are worth trying below.

List of weight loss foods

Exercising regularly and losing weight must be balanced with a healthy diet. One of the keys to a healthy diet is choosing foods that can support your weight loss program.

Below are some foods suspected of helping reduce body fat and your scale numbers.

Weight Loss Foods

1. Eggs

One of the most familiar weight loss foods is eggs. Eggs are high in protein and healthy fats and make you feel fuller for longer with relatively low calories.

Interestingly, eggs are nutrient-dense, so you don’t have to worry about nutrient deficiencies while on a diet. However, try not to eat too many eggs to avoid cholesterol spikes.

Consult a nutritionist or dietitian before trying the egg diet for weight loss.

2. Green vegetables

Increasing vegetable consumption is the safest way to lose weight, and one of them is green vegetables.

Green vegetables such as kale, spinach, and broccoli contain low calories and carbohydrates. However, the fiber content in these vegetables is so high that it keeps you full for longer.

That’s why you can fill your plate with various leafy greens without fear of getting fat. Green leafy vegetables are also rich in mineral calcium, which has been shown to help the body burn fat.

3. Low-fat meat

Instead of eating high-fat foods, you can replace them with low-fat protein intakes, such as chicken breast and fish.

READ MORE  5 health benefits from eating your Halloween pumpkin

Thanks to their high protein content, these weight loss foods help fulfill your daily protein needs while on a healthy diet. This was proven through a study published in Obesity (Silver Spring, Md.).

The study showed that increasing protein intake to 25% of daily calories could reduce cravings for snacks by 60%. This reduction in cravings contributed significantly to weight loss.

However, always consume meat in moderation. Overeating meat, especially red meat, is not good for your health and can increase the risk of various diseases.

4. Salmon

The benefits of fish come from the low-fat protein intake in it. Salmon is one type of fish you can use as a weight loss food.

Just like other high-protein foods, salmon helps regulate hormones that can control appetite. This benefit of salmon also helps make you feel full.

A study published in PLoS One revealed that the omega-3 fat content in salmon helps reduce belly fat. This finding was reported in participants who were overweight.

It’s no surprise that this low-calorie fish is so popular with those on a diet.

5. Avocado

Unlike other fruits, avocados contain healthy fats with low carbohydrates. The reason is that this green fruit contains monounsaturated oleic acid, which is a type of fat that can be found in olive oil.

In addition, the water and fibre content in avocados can also make you feel full longer. This has been proven through research in the Journal of Nutrition.

The study reported that adding half an avocado to lunch can increase satiety by 26 percent. This fruit also reduces food cravings by 40 percent for 3 hours.

6. Yogurt

The high probiotic content in yogurt is known to improve gut function. A healthy gut helps protect the body from inflammation and leptin resistance, a condition that triggers the main hormone responsible for obesity.

READ MORE  Why drinking green tea is healthy for your body and mind is explained by its health benefits.

Therefore, yogurt is often included in weight loss diets. Besides probiotics, yogurt is also high in protein, especially in greek yogurt and the acid content keeps you full for longer.

Choose high-fat yogurt to lower your risk of obesity and type 2 diabetes. Meanwhile, low-fat yogurts usually contain a lot of sugar, so you should avoid this type of yogurt when on a diet.

7. Boiled potatoes

Known as a substitute for rice, potatoes can also be a weight loss food. Potatoes are one of the sources of carbohydrates that can be utilized during a diet.

Potatoes for dieting have also been ranked number one in the satiety index. The satiety index is an index that is an indicator of how much food makes you full.

Instead of eating French fries, try boiling potatoes and waiting for them to cool. Cold-boiled potatoes have more resistant starch, which can help you lose weight.

8. Whole grains

Some cereal grains are said to be bad for people undergoing a weight loss program. Fortunately, several whole grains can be used as weight loss foods.

These grains are rich in fibre and contain enough protein for daily activities. One type of whole grain that you can utilize is oats.

Oats are a cereal grain rich in beta-glucan, a soluble fibre that has been shown to increase feelings of fullness. Apart from feeling full, this soluble fibre plays an important role in the metabolic process.

Not only oats, but you can also utilize other whole grains, especially brown rice and quinoa, for weight loss.

9. Fruits

It’s no secret that fruits offer a myriad of health benefits, including aiding weight loss. Some weight loss fruits that you can try are apples and pears.

READ MORE  The Atkins Diet, Its Benefits and Risks

Eating apples or pears between meals or right before meals can suppress hunger. This is because apples contain pectin, a water-soluble fibre that keeps the body full.

Meanwhile, pears have enough fibre to aid digestion and signal to the brain that you have eaten something.

However, people who are on a low-carb diet or have allergies to certain fruits may need to avoid fruits.

10. Nuts

Nuts might be the perfect solution for those who like to snack in the middle of your diet program. Many people think the fat content in nuts can be fattening, but this is not the case.

Almonds are one type of nut you can make as a weight loss food. Almonds are a type of nut that contains monounsaturated fats that can make you feel full.

The good news is that almonds also offer antioxidants, vitamin E, manganese, and protein your body needs. For maximum results, consume almonds before exercising so that your body can burn more carbohydrates during your workout.

11. Chia seeds

Overnight oatmeal fans may be familiar with chia seeds. This disease-fighting superfood is often included in weight loss diets. How so?

Chia seeds are high in protein and low in calories. Protein is an important nutrient that must be consumed when losing weight. This is because eating high-protein foods helps reduce appetite and cravings for snacks.

In addition, the fibre content in chia seeds also helps the body feel fuller for longer. However, more research is needed to explore the benefits of chia seeds on your scales.

The above weight loss food options are indeed good for your health. However, always discuss with your doctor or nutritionist before including these foods in your diet program.