When you’re trying to lose weight, in addition to burning calories through physical exercise, it is important to watch what you eat. Some of the evils when it comes to our eating habits are already known – sugar, processed food, portion size are some of the things we need to control. But no need to worry anymore, we have some of the effective food items that can be consumed easily and are highly powerful in aiding weight loss. There are many food items that can be consumed for reducing weight such as apple, eggs, Pumpkin, almond, avocado, soup, coffee, dark chocolates and more. Let’s have a look at some of them one by one to understand how they can help us to get a healthy and satisfying weight.
Foods To Lose Weight With
Apple is a low-calorie food with lots of vitamins, minerals and fibres in it which makes it perfect for a weight reducing diet. Apple helps in maintaining blood sugar level and also promotes the feeling of satiety. Also, the less Sodium content in Apple helps in preventing water retention. And according to a study, including 3 apples in your diet daily can help you to lose weight.
Avocados contain a high amount of monosaturated oleic acid that helps in lowering hunger. Avocado is mostly fat but contains a high amount of fibres and water that makes it a low energy density fruit. Also, it has many nutrients that are essential for maintaining health. According to a study of Nutrition journal, people who eat Avocados have lower Body mass index and body weight than those who avoid it.
Avocado oil can also be used for the same purpose as avocado fruit. Few researchers found that people who consumed two tablespoons of avocado oil daily reduced 2% of their belly fat in only one month.
Beans and other legumes such as kidney beans and Lentils are helpful in reducing weight. These food contains a high amount of proteins and fiber and keeps the stomach full for a long period of time hence limiting the intake of calories. According to a study, consuming the ¾th cup of beans per day can help you to reduce a few pounds. Beans also maintain the blood sugar level. It is also rich in genistein, a compound that is helpful in reducing weight.
Eggs are an essential portion of a diet that can help you to reduce weight. Rich in protein and fat, they keep the stomach full with very few calories. Studies have found that eating eggs for breakfast helps you to reduce weight quickly and also provides you with lots of nutrients. One egg of 50 gram contains less than 1 gram carbs and also contains lots of amino acid and antioxidants. A study conducted in observing eggs and bagel concluded that people who consumed egg decreased their body mass index by 61% and 65% more body weight than those who had bagels as their breakfast.
Salmon and other fatty fishes are healthy and keep the stomach full for a long time with less number of calories. Salmon has protein and many other essential nutrients that keep us healthy. It also contains an ample amount of iodide that is helpful in maintaining metabolism and for the proper functioning of the thyroid gland, which can send signals to the thyroid in the liver to burn fat. Salmon also possess omega-3 fatty acid which helps in reducing inflammation, treating obesity and metabolic diseases. Salmon also contains vitamin D that helps in enhancing mood.
Pumpkin is one of the important food to include in your weight loss diet. Low in calories and high in fibres, nutrients and minerals, pumpkin is also a good source of beta carotene which is an antioxidant. Pumpkin seeds are also very delicious and healthy, possessing many nutrients including iron, magnesium, copper, zinc, selenium, niacin and many more. Consuming it helps in burning fat and also enhances metabolism. It also relieves from stress and reduces cortisol levels that keep you thin.
Soup is very helpful for weight loss. It contains lots of water and very low energy density that leads to less calorie intake. Studies have found that consuming soup instead of solid fruits makes people full and makes them eat fewer calories. Add soup in your lunch and dinner and it will reduce your calorie consumption of the meal. Avoid adding cream and noodles in the soup.
Oats are a good source of dietary fibre and therefore, can be used as a morning meal very easily for weight loss. A cup of hearty Oatmeal provides protein equal to one egg. It also has cholesterol-lowering properties that keep us satiated. Just mix oats with water and add some milk before eating.
According to a study in Annals of nutrition and metabolism, having Oatmeal for breakfast leads to lower hunger rates and also decreases the consumption of calories in the next meal. You can also add some berries to increase the fibre content in oats.
Nuts can lead to enhanced metabolic rate and also helps in losing weight. Nuts also contain a good amount of protein, fats and fibre. And according to some studies, the people who consume nuts are found to be healthier than those who don’t. According to another study published in the European Journal of nutrition, the people who consume protein from nuts instead of dairy products have fewer chances of becoming fat.
10. Cruciferous Vegetables
Broccoli, cauliflower, Brussels sprout and cabbage comes under Cruciferous Vegetables. They are rich in fibres and provides a feeling of fullness for a long time. They also contain a moderate amount of proteins and because of their low energy density, they are great to include in your diet in order to lose weight. Vitamin C and calcium present in them boosts the metabolism and also increases digestion, absorption and storage of food.
11. Green Tea
Green Tea is really effective in keeping weight gain at bay. A study in the journal of nutrition states that people who consumed four to five cups of green tea every day along with working out for 25 minutes helps in losing more belly fat that people who don’t drink it. Catechins present in green tea is an antioxidant that does not allows body fat to get stored and helps in reducing weight. It also increases metabolism and burns some extra calories. [Read More: Interesting Benefits of Green Tea Oil for Skin, Hair & Health]
12. Dark Chocolate
Dark Chocolate is really helpful in reducing weight. A study with women with normal obesity concluded that having chocolate two times a day showed a decrement in belly fat when compared to those who didn’t consume chocolate. Flavonoids present in chocolate helps in reducing weight and also the risks of heart diseases and diabetes.
When opting for chocolates, always go for those with almost or more than 70% of Cacao in it and less sugar.
13. Black Coffee
Black Coffee helps in boosting metabolism and is a great beverage to be consumed to reduce weight. According to a study of Psychology and behaviour, people who consumed black coffee had 16% higher metabolic rate. Just do not add creamer or artificial sweetener in coffee that can create an obstacle in weight loss.
According to a study, consuming lentils every day helps in reducing weight due to its high protein content that keeps us full. Consuming at least four servings every week can help to lose weight more effectively. It also improves bad cholesterol level and blood pressure. ½ cup of Lentils contains 12 gram of proteins and only 140 calories, therefore can be added easily in Soups, salads and more.
Allicin compound present in garlic contains antibacterial properties and helps in reducing fats and cholesterol. Garlic also keeps the stomach full due to its odour which stimulates the satiety centre in the brain. It also increases the sensitivity of the brain towards leptin, a hormone which helps in maintaining appetite. According to one study, garlic is effective in reducing weight in people suffering from non-alcoholic fatty liver disease. It also improves blood sugar metabolism and maintains the level of lipids in the body. Garlic also promotes the immune system and fights against inflammation.
Yogurt is also a beneficial food that can include in your diet when want to lose weight. Consuming Yogurt improves the functioning of the gut and protects from leptin resistance and inflammation that leads to obesity, due to the presence of probiotic bacteria in it. Healthy gut also promotes immunity and improves digestion and mood which are all helpful in shedding weight. Remember, never consume low-fat Yogurt as it can increase the risks of obesity and type-2 diabetes with time and always choose full-fat Yogurt.
You can easily add almonds to your weight reducing diet. Almonds are rich in fibres and proteins and therefore are effective in reducing weight loss. Almonds also contain ample amount of Vitamin E and mono and polyunsaturated fats that makes them a great product to include in your diet. According to a study in a journal of American heart association, circulation, Consuming 1.5 ounces of almonds every day can reduce the levels of lipids and cholesterol in the body. Almonds also help in reducing belly fat. You can sprinkle almonds over salad and cooked veggies or can also mix them in smoothies for its benefits.
18. Chilli Peppers
Capsaicin present in chilli pepper increases the rate of burning fat and can reduce up to 90 more calories after a meal. Capsaicin is also available as a supplement and is a common ingredient in various weight loss supplements. A study showed that eating 1 gram of chilli pepper reduced urge of eating and increased fat burning in comparison to those who didn’t consume it regularly.
19. Coconut Oil
Coconut oil is rich in medium chained triglycerides (MCTs) which are metabolised by the
body in a different way than other fats that has a positive impact on metabolism. Therefore, coconut oil can be included in the diet in order to reduce weight. Fatty acids of medium length are different from other fats and helps in calorie burning and maintaining a state of satiety that leads to the consumption of fewer calories throughout the day. Few studies also showed that coconut oil can help in reducing belly fat that is associated with risk factors of many diseases. Coconut oil also possesses thermogenic properties that leads to more burning of fat. As coconut oil is a fat and like other oils it contains calories, so don’t use it on the top of your meal. Instead, avoid other oils by including coconut oil in cooking. Also, limited consumption is really necessary to maintain weight as well as health. Only consume 30 grams or 2 tablespoons of Coconut oil each day. You can also have MCTs supplements in your diet for the same effects as of Coconut oil.
Spinach and other green leafy vegetables are really helpful in reducing weight due to less
calorie and Carbohydrate content. Presence of fibres in spinach keeps the stomach full for a long time and helps in the reduction of consumed calories. Spinach also contains many nutrients, vitamins, antioxidants that help in burning fat more easily. You can easily substitute high-calorie drinks with spinach juice to lose fat. Consuming spinach juice every day can reduce your belly fat and lowers calories intake. Along with its benefits in aiding weight loss, spinach is helpful in treating a variety of health conditions, that makes it an essential product to be included in the diet to remain fit. It helps in protecting the heart, prevents cancer, reduces the damage of DNA and also protects the eye from many defects. It is also helpful for hair and skin. Consuming one cup of Spinach or one glass of Spinach juice every day will help you to maintain a healthy weight while keeping many diseases at bay.