12 Best Food for Weight Loss Friendly

 What foods should I eat when trying to lose weight?


  The right food plays a pivotal role in achieving good health and building muscle mass. 


Losing weight isn’t a simple task, especially when you don’t know how to control your appetite.


 So let’s look at some foods that you should try to include in your diet plan.

 

 You shouldn’t simply follow a fad diet or rely on a particular type of food. 


Instead, focus on real food and include these 12 superfoods in your diet. 


Consuming these foods will help you achieve long term success in your weight loss plan.


Weight loss


1. Beans


Beans are among the best sources of protein and fiber. 


When combined with healthy fats, they help lower cholesterol and reduce risk of heart disease. 


They contain both soluble and insoluble fibers, which aid in lowering blood sugar levels and insulin resistance. 


This helps prevent diabetes.


Green beans are known to help reduce appetite, boost energy levels, and improve digestion. 


They are also great for detoxifying the body through their rich phytonutrients. 


Add some to soups or salads for added fiber, protein, and flavor.


2. Soup


1. Soup is rich in antioxidants

 Weight loss is always a result of good nutrition. 


Eating healthy foods, including soup, helps you lose belly fat fast.


 Antioxidants help in the production of energy from carbohydrates, thus eliminating extra fats.


 Not only does it reduce appetite, but also gives you stamina and endurance to exercise.


 Here are some tips on how you can eat soup for weight loss.


 • Serve warm soups. Adding hot spices to soup boosts its heat level and stimulates the body to burn calories faster. This is the reason why spicy dishes are often recommended for those looking to shed pounds.


 • Add lean meat to soups. Soups are low in calories, but add beef broth or veggie stock and you would end up eating more than your usual meal. However, adding lean meat to your soup means less fat is added to the soup, resulting in fewer calories. Lean meats like chicken breast, turkey breast, lean beef, fish filet and seafood are best for this purpose.


 • Avoid creamy soups. Creamy soups are usually made using milk and cream. They contain lots of fat and calories, making them unhealthy. Instead opt for lighter soups. You may even add skimmed milk to your soups.


 • Make soups rich in veggies and fruits. Vegetables and fruits are packed with fiber and nutrients that nourish our bodies and ensure we stay fit. Include them in your meals when the weather is cold and rainy.


 • Use fresh herbs. Fresh herbs have natural antibacterial properties that fight off bacteria in the body. The aromatic flavor makes soup healthier. Simply season the soup with salt and pepper before serving. For extra taste, top your soup with chopped tomatoes and green onions.


 • Enjoy soup at home instead of restaurants. When dining out, order soups. Many restaurants offer generous servings of soups, which are lower in calories compared to their counterparts.


3. Dark Chocolate


Chocolate contains powerful antioxidants called flavonoids, particularly catechin and epicatechins. 


Dark chocolate is best for weight loss because of its high level of antioxidants. 


According to studies, dark chocolate could help reduce hunger pangs while increasing fullness.


 This helps people lose weight and maintain their current weight.


A study published in the Journal of Nutrition showed that dark chocolate increases satiety and reduces hunger hormones. 


This means you eat less and lose more weight as well.


 However, a small amount of chocolate isn’t enough to trigger this effect. 


It should be eaten at least 30 minutes before eating a meal.


4.  Pureed Vegetables


1. Pureeing vegetables is one of the best ways to lose weight. 

   When you eat foods that are mashed together they are easier to digest, absorb, and utilize into energy.

    This means your body doesn’t have to work as hard when processing the food. 

  This results in reduced caloric intake.


 2. Pureeing vegetables makes it easier to chew. Chewing helps the enzymes break down the vegetable matter into smaller pieces that the body can better break down. You end up getting more nutrition from less calories, making you feel fuller faster.


 3. Pureeing vegetables reduces stomach gas. Stomach acid breaks down food particles and allows them to enter through the digestive system. By pureeing the vegetables, less gas is released into the digestive system.


 4. Pureeing vegetables increases the absorption rate of nutrients. Food particles in their raw state are harder to chew and swallow. When you puree your vegetables it breaks them down to a small size, increasing their ability to pass through the digestive tract.


 5. Pureed vegetables give you a feeling of fullness. Eating vegetables that are pureed gives you a feeling of being full sooner. This is due to the fact that they take longer to chew and process in the mouth.


 6. Pureed vegetables help control appetite. The fiber from the vegetables acts as a bulking agent, reducing the amount of available space to fill up with nutrient-rich food.


 7. Pureed vegetables improve digestion. As mentioned before, when chewing food it takes longer to process the food meaning more time for digestion. Pureeing the food breaks it down into smaller particles which speeds up the digestion process.


 8. Pureed vegetables reduce bad breath. Since vegetables contain sulfur compounds, they act as a natural deodorizer. When they are combined with saliva, the combination produces hydrogen sulfide. The hydrogen sulfide then diffuses into the air, leaving you smelling fresh!


5. Yogurt with berries


1. Yogurt


According to research, adding yogurt to your diet could lead to significant weight loss.


 A study published in the journal Clinical Nutrition found that eating low-fat dairy foods like plain Greek yogurt daily could help maintain healthy body weight while cutting calories. 


Researchers believe this effect comes from the bacteria present in the yogurt and the acidity of the yogurt.


 Yogurt is filled with probiotics, which help boost your digestive health by encouraging the growth of good bacteria in your gut. 


Probiotics encourage the growth of beneficial bacteria, which helps improve your gut health and can even help reduce bad cholesterol levels.


 2. Berries


Studies show that eating several servings a day may help you lose weight. 


Strawberries and blueberries are both low in calories but full of flavor. 


They are also loaded with antioxidants that are known to boost the immune system, fight cancer, and protect against cardiovascular diseases.



 Berries contain antioxidants, vitamins, and minerals that are great for your overall well-being. 


Blueberries are known to lower blood pressure, while strawberries and raspberries are packed full of fiber, vitamin C, and folate.


 Berries also help protect against heart disease and certain cancers.

 

 

6. Nuts


Nuts are full of protein and fiber. 


A handful of nuts per day helps us feel satisfied after eating and provides enough energy to carry through our daily chores. 


They are low in calories and contain healthy fats. 


Not only this; they are rich in antioxidants, vitamin B6, vitamin E, zinc and magnesium.


 All these vitamins and minerals together ensure that we stay fit and energetic throughout the day.


7. Apples


Apples are healthy fruits known to reduce the risk of heart disease. 


They are filled with fiber and low calorie foods.


 They help control blood sugar levels and prevent diabetes. 


Apples are full of antioxidants and vitamin C which helps lower cholesterol levels; they contain pectin which reduces the amount of fat absorbed from our stomachs, and polyphenols which reduce inflammation and may help prevent cancer.


 All this makes apples the perfect weight loss fruit.


8. Whole eggs


Eggs may be good for you but they can also pack some serious calories. 


A whole egg contains around 70 calories compared to 30 calories in half a large egg white.


 This means that eating five full eggs instead of three halves could equate to over 300 extra calories per day! 


So what can we do to cut back on our calorie intake and still enjoy this delicious breakfast favourite?


 Try swapping two of those eggs for low fat yoghurt, or even add some chopped spinach into your omelette.


9. Grapefruit


1. Weight Loss Benefits of Grapefruit

 Grapefruit is a weight loss fruit which has many health benefits. It contains vitamin C along with fiber. These vitamins and fiber help in absorbing the fat from your body. This helps reduce belly fats.


 2. How to Lose Weight With Grapefruit

 To lose weight using grapefruit, drink one glass of grapefruit juice everyday before going to bed. Drink this juice and you will feel full for a longer time. So that you eat less at night.


 3. Health Benefits Of Grapefruit Juice

 The health benefits of grapefruit juice are numerous. There are various studies done on the effect of grapefruit on weight loss. One study showed that the obese patients could lose weight faster than normal persons.

 

10. Leafy greens


1. Green leafy vegetables such as spinach and lettuce contain an amazing array of vitamins and minerals that help the body lose weight and maintain healthy skin. 

    One cup of cooked spinach contains only 100 calories but offers a full day’s worth of protein, iron, calcium, antioxidants, fiber, vitamin A, B6, C, folic acid, phosphorus, magnesium, zinc, copper, selenium, manganese, and vitamin K.

    Lettuce provides similar nutritional value but with less calories. 

    Spinach is the best vegetable for weight loss as it is low calorie and helps control blood sugar levels, boosts energy, and supports heart health.


 2. Leafy green vegetables are packed with antioxidants and phytochemicals that fight cancer. 

   They are also rich sources of folate and choline, both of which are great at keeping our brain functions healthy.

     Other benefits include lowering cholesterol, regulating blood pressure, helping to prevent diabetes, supporting the immune system, and protecting us from diseases such as cardiovascular disease and stroke.


 3. Leek is loaded with vitamin K. 

    This nutrient strengthens bones and teeth and keeps them flexible.

     Vitamin K works alongside calcium to aid bone formation. 

    Eating leek may contribute to stronger teeth and bones.


 4. Green vegetables help to lower bad LDL cholesterol and increase good HDL cholesterol. 

    The fiber found in many leafy greens slows digestion, prevents constipation, and encourages bowel movements.

     Fiber also assists with weight management by reducing hunger and regulating appetite.


 5. Leafy greens are excellent sources of protein and essential nutrients.

    For example 1 cup of spinach contains 6 grams of protein, 2.8 grams of fiber, 3.7 grams of calcium, 10 milligrams of iron, and 4.7 mg of potassium.

     All of this amounts to a plant-based source of complete proteins that is sure to nourish your body.

 


11. Salmon


Salmon's omega-3 fatty acid profile makes it an excellent weight-loss choice. 

    

Omega-3s actually help fight the inflammation that leads to obesity and related diseases.


 Fish oil supplements are effective at helping reduce body fat stores and assist with maintaining lean muscle mass. 


Salmon is packed with protein and low in calories, making it an excellent diet option.


12. Potatoes and other root vegetables


The potato is an excellent vegetable to add into your diet plan. 


Root vegetables are usually considered healthy foods due to their high fiber content. 


Not only does this kind of veggie help reduce cholesterol levels, but they also improve bowel movements. 


Moreover, potatoes contain several kinds of vitamins. 


They are great sources of riboflavin (vitamin B2).


 The vitamin helps in maintaining a healthy immune system and skin health.


 Potatoes also contain vitamin C, which promotes iron absorption from the stomach, making it easier to stay away from anemia. 


This is why you should always eat at least two servings of potatoes per day.

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