The formula for losing weight is simple to understand. It’s just a matter of consuming fewer calories than your body is capable of burning. Despite being “simple,” it doesn’t necessarily mean its easy. One big factor for this is the kind of food your eating. If you want to lose weight, you’d want to consume fewer calories and do as much as you can to stimulate the body to increase metabolism.
Thankfully, there are certain foods that can help you with that. And, here’s the good news – most are already in your kitchen right now.
- 1. Whole Eggs
- 2. Leafy Greens
- 3. Salmon
- 4. Cruciferous Veggies
- 5. Chicken Brest and Lean Beef
- 6. Boiled Potatoes
- 7. Tuna
- 8. Legumes and Beans
- 9. Soups
- 10. Cottage Cheese
- 11. Avocados
- 12. Apple Cider Vinegar
- 13. Nuts
- 14. Whole Grains
- 15. Chili Pepper
- 16. Fruits
- 17. Grapefruit
- 18. Chia Seeds
- 19. Coconut Oil
- 20. Full Fat Yogurt
- 21. Apples
- 22. Carrots
- 23. Coffee
- 24. Dark Chocolate
- 25. Mustard
1. Whole Eggs
In the past, eggs were unfairly dubbed as high on cholesterol, which made people avoid it. Thankfully, with new research, it’s back in the “in” again. Eggs can help you lose weight as it can significantly help you feel “full” for more prolonged periods. As a result, you don’t need to grab that high-calorie snack as often. In fact, it can help you feel full for the next 36 hours.
2. Leafy Greens
When talking about leafy greens, this includes swiss chards, collard, spinach, and others. Leafy green vegetables are very nutritious, containing minerals, vitamins, and antioxidants.
The most significant aid of leafy greens when it comes to losing weight is it’s an excellent food source to increase the volume of your meals while avoiding the increase of your overall carbohydrate and calorie intake. Furthermore, its loaded with fibers, which are always good for you.
Consuming salmon can be very beneficial for you. It can make you feel more full while consuming lesser calories. It’s high in healthy fats, high-quality protein, and other essential nutrients. It’s also rich in iodine, which most people are deficient.
4. Cruciferous Veggies
Brussels sprouts, cabbage, cauliflower, and broccoli are a few popular examples of cruciferous vegetables. Cruciferous vegetables are great at filling you up without loading calories. Such kind of vegetables is also packed with cancer-fighting substances.
5. Chicken Brest and Lean Beef
While processed meat may be unhealthy, but unprocessed chicken and lean beef are unfairly being lumped into a demonized category. The reason why these foods can help you lose weight is its packed with protein. There are studies that a 25% increase in protein intake can drop your craving by at least 60%.
6. Boiled Potatoes
For some reason, potatoes are not getting enough attention. This is such a shame as potatoes score the highest on the Satiety Index, a measurement of how filling a particular type of food is. Aside from white potatoes, turnips and sweet potatoes are good alternatives.
Tuna is low in calories and high in protein. Furthermore, tuna is categorized as a lean fish. There’s not a lot to say about the tuna except its one of your best choices if you are trying to increase your protein intake while minimizing fat and calories at the same time.
8. Legumes and Beans
Kidney beans, black beans, and lentils are one of the few vegetables that are rich in protein. On top of that, it’s rich in fiber. It also contains resistant starch, a substance that is fiber-like that is associated with numerous health benefits and weight loss is one of them.
Low energy density foods have a desirable effect of making you consume fewer calories. And, one of the best ways to convert any food into a low-density is adding water. Thus, soup is an excellent choice. Just be sure not include too much fat source like coconut milk or creams.
10. Cottage Cheese
Dairy tends to be rich in protein, and cottage cheese is one of the best in this category. Aside from that, cottage cheese is also rich in calcium, which may help in the fat-burning process.
Avocado is unique as most fruits are rich in carbohydrates. However, avocados are jam-packed with healthy fats. Specifically, it’s rich in monounsaturated oleic acid which is the same fat that’s contained in olive oil. Furthermore, it’s a good source of potassium and fiber.
12. Apple Cider Vinegar
Apple Cider is already famous because of the plethora of benefits it offers. And yet, weight loss may be another. According to a 12-week study, consuming 30 ml of apple cider vinegar helped in the shedding of 2.6 – 3.6 pounds.
Because of the healthy fats, fiber, and protein contained in nuts, it’s a great snack if you are trying to lose weight. There are also studies that suggest that it can promote weight loss and improve metabolic health.
14. Whole Grains
Although cereals are getting a bad rap these past few years, there are a few that are unfairly lumped into the category. This includes quinoa, brown rice, and oats. These types of whole grains are rich in resistant starch.
15. Chili Pepper
If you are want to shed a few pounds, then capsaicin is one of the terms that you should be acquainted. Capsaicin is a substance that increases the burning of fat and reduces your appetite. And yes, chili pepper is rich with it.
Most fruits contain natural sugar, which is a healthy type of sweets. Hence, it’s a great choice if your sweet tooth is acting up. Furthermore, the fiber in the fruits helps in the slowing down the release of sugar into your bloodstream.
Grapefruit deserves a spot of its own in this list for one reason. A 12-week study shows that eating half a grapefruit before meals results to the loss of 3.5 pounds in obese individuals.
18. Chia Seeds
Chia seeds are one of the most abundant sources of fiber. It also has one interesting weight loss property. It can absorb water 11 to 12 times its size, which then expands while in your stomach. In other words, it can make you feel full really quick and for more extended periods.
19. Coconut Oil
According to a study, coconut oil helped in the reduction of belly fat . While adding coconut oil to your salads and other foods may not be enticing, but it’s a great alternative if you need oil when cooking.
20. Full Fat Yogurt
While low-fat yogurt loaded with sugar is to be avoided, the full-fat variety is a different matter. One study shows that full-fat yogurt decreased the risk of Type 2 Diabetes and obesity.
Inside every apple is pectin, an ingredient that encourages the feeling of being full and naturally slows down the digestion. This makes Apple a natural appetite suppressant.
Carrots have a high fiber and water content. Furthermore, it’s crunchy, sweet and cools your tummy. This makes carrots an excellent weight loss snack.
According to a study published in Physiology & Behavior, individuals that consume caffeine have a 16% higher metabolic rates compared to non caffeine drinkers. However, just be careful about the sugar.
24. Dark Chocolate
Dark chocolate contains monounsaturated fatty acids, which studies suggest can increase your metabolism. Furthermore, it may reduce your cravings for fatty, salty and sweet foods.
If you must use a condiment, then mustard is perhaps one of your best choices. This is because mustard comes with extremely low calories.