Weight loss Foods for a Healthy Diet
Sometimes it is easy to forget that what we eat can have a big impact on our weight. Most people look at physical exercises and weight loss pills as the only solutions to weight loss methods. Of course exercises work and a number of pills can also help. However, there are plenty of foods that can help one lose weight. Here are 10 of the best weight loss foods for a sustainable weight loss program.
1. Pureed Vegetables
Veggies might be boring but research shows that vegetables are pretty healthy and contain minimal calories. You can always add vegetables to your diet to make it interesting. For example, you could add pureed cauliflower and zucchini to macaroni and cheese making it a very tasty dish but with 200 to 350 fewer calories. These healthy vegetables add low-calorie bulk to any tasty dish. For people trying to lose weight, vegetables are such a great choice because they naturally contain enormous amounts of vitamins, minerals and several compounds.
Beans hardly cost a fortune but are among the best weight loss foods. Beans are a form of vegetable protein thus much healthier compared to animal protein that is typically high in calories. Beans are also very high in fibre and they get digested slowly leaving you full for longer thus stopping you from eating a lot between meals. 1 serving (1/3 cup) of cooked beans contains a paltry 80 calories, zero cholesterol and little fat. On the other hand, beans are a great source of B vitamins, fibre and potassium.
Soups are classified as one of the best weight loss foods so you should always consider starting your meals with a serving of your favourite soup. The idea is to deal with your appetite before you start on high calories foodstuff. Chicken or vegetable soups, you are likely to get the same results. However, it is advisable to stay away from soups laden with cream. Instead, go for low fat, low-calorie soups such as carrot, tomato, mushroom, and vegetable soups. Women on a weight loss program are encouraged to limit their calories per serving of soup to less than 150 calories while men are allowed up to a maximum of 200 calories per serving of soup.
As they say, an apple a day keeps the dentist away. Apparently, apples don’t only keep the dentist away; they are among the best weight loss foods you can find. However, this does not include sauces and fruit juices. Studies show that a whole fresh apple has ways of blunting one’s appetite. Raw fruit has more fibre and chewing communicates to the brain that we have eaten a heavy meal. A study showed that people who ate 1 apple before lunch ingest 185 calories less when taking the meal. This translates to 1.5 pounds lost in a month and a substantial 20 pounds in a year.
A list of the best weight loss foods is incomplete without nuts. Nuts are very rich in fibre and proteins, two key ingredients of a weight loss diet. Walnuts and almonds, if eaten often, also lower risk of heart disease, diabetes and cancer. Nuts are very filling and the fat found in most nuts does not contain bad (LDL) cholesterol. Almonds are some of the best weight loss foods and walnuts are another. Both contain large amounts of fibre as well as proteins. Cashew nuts are similar to the two above but also contain phosphorus and zinc. Pistachios are also a good option.
Studies have shown that people who ate 1 grapefruit before each meal dropped an average of three and a half pounds over a period of twelve weeks. Participants who ate half a grapefruit before a meal lost a noteworthy 3.6 calories in the 12 week period while those who drank 1 serving of the fruit 3 times a day lost 3.3 pounds. Eating grapefruit or drinking grapefruit juice also reduces the risk of diabetes. This fruit should never miss your shopping list of the best weight loss foods.
Yoghurt is also amongst the best weight loss Foods. Yoghurt speeds up fat burning, increasing the rate of weight loss. It is also known to trim tummy fat. A research found that overweight adults who ate 3 servings of yoghurt every day lost 22% of total weight as well as 61% body fat while maintaining muscle mass. These people also lost 81% of tummy fat in 12 weeks.
8. Eggs and Sausage
A breakfast rich in protein will always help you resist snack attacks during the day. Studies show that eating eggs for breakfast leaves you fuller for along time which makes it easier to reduce on daily calorie intake without feeling hungry. By eating eggs for breakfast, you could lose up to 2 pounds per month. That said, eggs are rich in iron, zinc, proteins as well as vitamins A, B12, D and E but contain just about 185 calories.
9. Dark Chocolate
If you are the type that enjoys chocolates between meals you don’t have to worry as you can substitute milky type of chocolates with the dark chocolates. Studies show that people who eat dark chocolates will eventually eat 15% less pizza compared to those who had milk chocolate.
10. Homemade Raisin Bran
This is a simple home recipe that contains 244 calories. It is a perfectly healthy breakfast option for weight-watchers and those trying to lose some pounds. Homemade raisin bran gives you 100% minerals and vitamins and increases protein intake by 12 grams. What makes it one of the best weight loss Foods is its high natural fibre content and the sweetness that comes from its natural sugars. The high fibre makes it easy to digest which in turn speeds up metabolism. The low calorie in this bran is usually enough to see you through a normal day. Compared to readily served raisin bran, homemade bran saves you 50 calories and 5 grams of unwanted fat.
Health surveys show that losing weight can be very difficult at times. Apparently, more people are adding weight by the day which shows that dealing with weight issues remains a big challenge in the current society.
Even with a list of the best weight loss foods, you’ll need to be very disciplined if you are to come away with success.