Even when choosing foods for weight loss, it is also important to consider portion sizes. Apart from calorie-free beverages and whole foods like fish, lean meat, vegetables, fruit, nuts, and seeds, several processed foods, such as probiotic yogurt, virgin olive oil and oatmeal are also excellent options. Along with moderation and regular exercise, these nutritious foods should pave your way to success and healthier life.
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- Apples are rich in antioxidants that help to get rid the body of toxins that can contribute to inflammation and unwanted weight gain. Apple has high fiber content which makes it more filling compared to other snacks of similar calorie content. Eat an apple, feel fuller, and munch less throughout the day. The fiber also helps keep the gut microbiome healthy and balanced which is essential for good metabolism.
- A staple in Ayurvedic medicine and Indian cooking, Ghee is popping up in everything from baked goods to stir fry. Ghee has all cow milk proteins. From a caloric and fat-content standpoint, ghee is a great option for those on a lactose-free diet, those with a lactose allergy, and those who want to limit daily intake, she explains. Ghee is saturated fat. If you stick to a half to one tablespoon serving size, ghee can help keep you feeling full for longer.
- A cup of Oatmeal contains as much protein as an egg. It is an excellent weight loss breakfast. In fact, according to a study, having oatmeal for breakfast results in fullness, low hunger pangs, and fewer calorie intake at the next meal compared to a serving of ready-to-eat corn flakes, even though the calorie content of these two breakfasts are identical. Sprinkle some berries and chia seeds on oatmeal to enhance fiber content.
- Whole grains (cereal, rice, pasta, and more) are conducive to weight loss, especially when they’re used in place of refined – white grains. In fact, a study has found that substituting whole grains for refined grains enhances calorie loss. It reduces calories retained during digestion and increases metabolism. Unlike refined grains, whole grains are full of satiating and healthy fiber.
- Sweet potatoes reign supreme in nutrition. Hence, consider adding sweet potatoes to your diet. A normal-sized sweet potato contains around 3 grams of satiety-boosting protein, 25 percent of the fiber, and 11 times the recommended daily intake of vitamin A. It’s less than 200 calories.
- A myriad of different teas has shown to aid weight loss and Green tea is no exception. Those who sipped three to four cups of the green brew each day, in addition to working out for 25 minutes, lost a considerable amount of belly fat than those who didn’t imbibe. Green tea has the ability to shrink waists to the beverages catechins, a type of antioxidant that hinders the storage of belly fat and facilitates rapid weight loss.
- The weight loss ability of Dark chocolate is attributed to flavonoids. These are heart-healthy compounds that can reduce the risk of diabetes, heart disease, and mortality. Dark chocolate has been found to induce satiety. Choose dark chocolate with at least 75 percent cacao content. Anything less contains more belly-bloating sugar and reduced flavonoid content.
- Drinking Tomato juice can aid weight loss by increasing resting energy expenditure (REE), the amount of energy expended by a person at rest. After seven weeks of drinking unsalted tomato juice twice in a day, REE enhances by an average of over 100 calories per day.
- Water is a weight loss ally. If sipped prior to a meal, it ensures that you eat less. A British study asked participants to chug 16 ounces of H2O prior to eating found said participants lost an average of 2.87 pounds in 90 days—which translates to nearly 12 pounds in a year. Water helps you burn fat. Hence, it is a better beverage choice than diet soda or fruit juice which is full of artificial sweeteners that can pack on belly fat quickly.
- Beans can help in weight loss by boosting the feeling of fullness and managing the blood sugar levels. These make them an excellent ally in weight loss battle. A recent study has found that consuming one serving a day of beans, peas, chickpeas or lentils could contribute to modest weight loss. Another reason to bulk up on beans is that the fiber and protein-rich legumes are an excellent source of genistein, the compound found in peanuts and lentils that aids weight loss.
- Consider tossing Sesame seeds into a salad or whole wheat noodle dish as research shows that it plays a crucial role in weight maintenance. The lignans, plant compounds found in Sesame seeds make them special. Those who consume high levels of lignans tended to weigh less and gain less weight over time when compared to those who don’t consume these compounds in high amounts.
- Garlic powder reduces body weight and fat mass among people with non-alcoholic fatty liver disease (NAFLD). Garlic enhances blood-sugar metabolism and helps control lipid levels in the blood. Eating garlic can help boost your immune system, help ward off heart disease, fight inflammation, increase memory retention, and lower blood pressure.
- Eggs are popular breakfast food that may help promote weight loss. In a study, researchers compared the effects of consuming eggs or eating a bagel for breakfast on food intake, hunger, and satisfaction. They also monitored the levels of blood sugar, insulin, and ghrelin, a hunger hormone. Those who had consumed the egg breakfast were reportedly less hungry, 3 hours after breakfast than those who had eaten the bagel. After breakfast, the egg group had less of a change in their blood sugar and insulin levels, as well as lower ghrelin levels than the bagel group.
- Watermelon gets its color from the antioxidant lycopene. It is a juicy, delicious fruit that keeps you hydrated—a key factor in weight loss. When you’re Drinking enough water betters all your systems (including your metabolism) and make them work at their maximum capacity. Proper hydration prevents you from confusing thirst for hunger, which can lead you to overeat throughout the day. A cup of Watermelon contains 46 calories.
- A cup of Pomegranate seeds provides 6 grams of fiber for 144 calories, making a great option for satisfying a sweet tooth. In addition, Pomegranate is loaded with folate and disease-fighting antioxidants.
- Cucumber is low in calories, loaded with water, and contains fiber in the peel. Consuming cucumber as a daily snack can keep you full, make you less likely to eat foods that may increase the number on the weighing scale.