Dieting is the most popular way for people who want to lose weight without exercising. If you can lose weight by eating, why not, right?
However, there’s something you need to understand about dieting. Not all calories are created equal and not all foods can help you lose weight.
Different foods have different metabolic pathways in your body. They have completely different effects on your appetite, hormones and calorie burning.
Let’s take a closer look at these top 15 foods to eat for weight loss.
If you need to lose weight, then eggs are one of the best foods to eat.
Eggs are not only rich in protein and healthy fats but also low in calories. A medium-sized egg contains only70-80kcal.
A study of 30 overweight women showed that eating eggs for breakfast increased their satiety and reduced their food intake for the next 36 hours. [*]
In addition, eggs can help you to obtain various nutrients needed for a calorie-restrictive diet.
The interesting thing about eggs is that almost all the nutrients are present in the egg yolk. Some people worry about the cholesterol they may get from eggs.
Indeed, cholesterol can affect your health and may cause obesity. However, cholesterol from food accounts for only a small part (less than 30%) of cholesterol in your body. Plus, there are nutrients such as lecithin and vitamin B in eggs, which are all conducive to regulating cholesterol and blood lipids.
2. Green Leafy Vegetables
Green leafy vegetables include spinach, lettuce, cabbage, kale, or Swiss chard.
What they have in common is that they are rich in dietary fiber and low in calories and carbohydrates.
Therefore, green leafy vegetables are great for weight loss.
Additionally, green leafy vegetables are rich in nutrients. They contain a variety of vitamins, minerals and antioxidants, which can help your body obtain adequate nutrition during the weight loss process.
3. Fatty Fish
Salmon, tuna, mackerel, trout, sardines, herring and other fatty fish can keep you full for a long time while resulting in fewer calories.
Studies have shown that the omega-3 fatty acids found in fatty fish can reduce the risk of heart disease and stroke.
In addition, omega-3 can also help fight inflammation. Inflammation is the root cause of obesity and other metabolic diseases.
Fatty fish contains high-quality protein, healthy fat and various important nutrients.
Fish and seafood also provide a large amount of iodine, which is necessary for normal thyroid function. It also helps you maintain a healthy metabolism. [*]
4. Cruciferous Vegetables
Cruciferous vegetables such as broccoli, spinach, cabbage and Brussels sprouts are low in calories and high in fiber.
They can help you increase the feeling of satiety and fullness, which make them an important supplement for weight loss and are also good for your heart-healthy diet.
Studies have shown that cruciferous vegetables not only provide the vitamins and minerals your body needs daily, but they also contain unique nutrients. They can promote healthy body functions and prevent diseases.
Meat has been unfairly treated for a long time. Although meat is blamed for various health problems, there is insufficient evidence to support these negative claims.
Research has found that unprocessed beef does not cause the risk of heart disease or diabetes.
The truth is that meat is one of the best foods for weight loss. Lean beef and chicken breasts are excellent sources of protein, multiple vitamins and minerals (including vitamin B12, niacin and selenium).
If you are on a low-carb diet, you can add meat to your diet at will. However, if you are on a medium-to-high-carb diet, then focusing on lean meat may be more appropriate.
In Eastern and Western diets potatoes are a common food and are popular.
Potassium and fiber found in potatoes can help lower blood pressure levels. Furthermore, potatoes can regulate your digestive function while eliminating cholesterol.
Potatoes are also a good source of vitamins A, C and B. They contain complex carbohydrates, which can ensure a slow release of energy in the digestive system.
Their glycemic index is also very low which makes them a good choice for people with diabetes.
For weight loss, boiled potatoes have a very high score on the satiety index.
If you let the potatoes cool for a while after they are cooked, they will form a large amount of resistant starch. Resistant starch is a fibrous substance that has been shown to have various health benefits, including weight loss.
7. Beans and Legumes
Beans and legumes are a common food around the world. They are a great source of protein, fiber and B vitamins.
They have many health benefits, including reducing cholesterol, lowering blood sugar levels and increasing healthy gut bacteria.
Some of them such as peas, lentils and kidney beans are helpful for weight loss.
Here is some research data:
- A study of 23 overweight people with high cholesterol found that compared with wheat flour, eating 1.8 ounces (50 grams) of pea flour a day, for 28 days can significantly reduce insulin resistance and abdominal fat. [*]
- Another study showed that the extract from white kidney beans may help reduce body weight and fat mass. [*]
- A study of overweight and obese adults found that eating 5 cups (910 grams) of navy beans and other legumes a week was as effective as dietary counseling for reducing waist circumference, blood sugar and blood pressure.[*]
Dairy products contain good nutrition. They are high in protein and fat, which can promote long-term satiety.
Dairy is also rich in calcium. Studies have shown that calcium and dairy products can accelerate weight and fat loss during periods of energy limitation in obese adults.
Here are the best dairy products for weight loss
- Greek yogurt
- Cottage cheese
- Hard cheeses
- String cheese
- Fortified yogurt
- Organic dairy
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Avocado has proven to lower cholesterol, calm hunger and reduce abdominal fat. Thus, it can be said to be one of the few perfect foods for a healthy diet.
Unlike most fruits that contain high carbohydrates, avocado contains healthy fats. Among them, the content of monounsaturated fatty acids is particularly high, the same as that in olive oil.
Avocados are also rich in fiber. High-fat or high-fiber foods can help you feel fuller and satisfied after eating a meal. Part of the reason is that fat and fiber slow the release of food from your stomach. [*]
10. Apple Cider Vinegar
Apple cider vinegar is very popular in the healthcare field. It is usually used in condiments. Some people even dilute it and drink it directly.
Apple cider vinegar can help reduce your food cravings and decrease your intake of calories. As a result, it stabilizes your blood sugar.
One study in the Journal of Functional Foods, which followed 39 adults, found that participants who consumed a tablespoon of ACV at lunch and dinner, while cutting 250 calories per day, lost 8.8 pounds in 12 weeks.
A 12-week study of obese people, also showed that a daily intake of 15 to 30 milliliters of vinegar can result in a weight loss of 2.6 to 3.7 pounds (1.2-1.7 kg).
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Although nuts are high in fat, they are not as much of a reason for obesity, as most people think.
Nuts can be good snacks that contain a good balance of protein, fiber and healthy fats.
Researchers have found that eating more nuts can increase metabolism and even help you to lose weight.
More importantly, a large number of studies have shown that people who eat nuts tend to be healthier and leaner than those who do not.
Studies showed that among American adults, nut intake is associated with reduced health risk factors for cardiovascular disease and metabolic syndrome.
However, due to their high-calorie content, it’s best not to consume nuts in large quantities.
12. Chili Pepper
Chili helps reduce appetite and increase fat burning.
Chili pepper contains an active component called capsaicin, which not only helps you speed up your metabolism and promote fat burning but also has the ability to convert white fat into brown fat. [*]
White fat is the most common fat in your body, which is mainly used as a source of energy and as a buffer. Conversely, the purpose of brown fat is to burn calories to generate heat for your body. In short, brown fat burns calories instead of storing calories.
Fruits are natural snacks. They are rich in vitamins, fiber and other nutrients that contribute to a healthy diet.
In addition, fruits are usually low in calories and high in fiber, which can help you lose weight.
Numerous studies have shown that people who regularly eat fruits (and vegetables) tend to be healthier. They also have a lower risk of obesity, diabetes, high blood pressure, cancer and heart disease.
The best fruits for weight loss are:
- Berries: strawberry, raspberry, blueberry, blackberry, etc.
- Stone fruits: peach, apricot, plum, cherry, olive, etc.
- Passion fruit
14. Chia Seeds
Chia seeds are one of the most nutritious foods on earth. They are often referred to as superfoods.
Each ounce of chia seeds contains 12 grams of carbohydrates, of which 11 grams are fiber. This makes chia seeds a good food for a low-carb diet and one of the best sources of fiber in the world.
Due to the high fiber content, chia seeds can absorb up to 11-12 times their weight in water. As a result, chia seeds become gelatinous and swell in the stomach.
Although some studies have shown that chia seeds help reduce appetite, they have not been found to have a significant effect on weight loss.
However, in view of its complete nutrients, adding chia seeds to your diet can add more nutrients to your body.
15. Coconut Oil
Coconut oil contains medium-chain triglycerides(MCTs), which are more effective than other fats for improving satiety and burning calories.
MCT is different from long-chain triglycerides (LCT) in the way it is metabolized.
95% of MCT is quickly and directly absorbed into the blood-especially the portal vein of the liver-and is immediately used as fuel [*]. Therefore, it is unlikely to be stored in your body as fat.
Coconut oil can increase satiety and enhance appetite regulation.
Studies have shown that compared with low-fat meals, adding high-fat foods (such as coconut oil) to meals may increase the volume of food in the stomach and cause a feeling of fullness.
In addition, consumption of coconut oil may reduce inflammation while increasing the level of cardioprotective HDL cholesterol and also promote insulin sensitivity. [*]
Many natural foods such as fish, lean meat, vegetables, fruits, nuts, seeds and beans are good sources for healthy diets. These foods are also good for weight loss.
At the same time, one should avoid processed foods because they contain added sugars and various chemical additives.
Additionally, regular exercise and adequate sleep can help you lose weight successfully and help you to maintain a healthy weight for a long time.