Your diet is crucial if you want to lose weight, as about 80% to 90% depends on it. You might lose excess weight by following a healthy diet only, which does not mean that you should avoid certain foods completely.
You should focus on choosing a healthy lifestyle, and change the food you consume, as well as the amount and frequency of your meals.
Here are the best foods to use to lose weight, blast belly fat, and stay healthy. Check them out!
Avocado
Avocados have relatively low sugar content, compared to fruits like apples or pears. According to a study done by the Nutrition Journal, those who eat half a fresh avocado daily reduced their appetite and cravings by 40 percent for a few hours.
Being rich in monounsaturated fats which act as energy boosters, avocado can be used as a replacement for store bought pre-workout supplements. Not only it boosts energy, but it keeps the metabolism running optimally even after you are done with the workout.
Beans and legumes
Beans and legumes are high in protein and fiber, which slowly pass through the digestive track and thus keep you full and regulate blood sugar, preventing hypoglycemia or hyperglycemia.
They also optimize the balance of micro-organisms and boost the production of cholecystokinin, which is a potent appetite suppressant.
Berries
Blueberries are high in antioxidants like vitamin K, C and A, and low in sugar and calories. Berries are rich in dietary fiber, which provides satiety and slows down sugar absorption.
Pear and apple
Both pear and apple are low in calories but high in fiber content, which helps them make you full for an extended period of time, without eating too much of them. A small pear contains about 86 calories while a medium-sized apple has around 95 calories, which is 5 percent of the recommended healthy intake.
In one study, 49 women aged 30-50 years were given either apples and pears or oat cookies. At the end of the study, it was found that those adding these fruits to their daily diet lost weight while the second group didn’t notice any improvement.
Grapefruit
Grapefruit is one of the most potent fat burners you can consume. It triggers the production of cholecystokinin, which is a hunger suppressant and is also a “negative calorie” food which means it takes more calories to digest this fruit than it contains.
Moreover, it reduces insulin levels, and thus prevents the accumulation of fat. You should consume it while, for breakfast or lunch. You can also benefit a lot from the consumption of its pulpy, unsweetened juice.
Whole grain
Despite the controversies regarding whole grains, it has been scientifically proven that as long as the right kind is eaten in moderation, it does offer a wide array of health benefits. According to researchers at Wake Forrest University, those who eat 2.5 servings daily reduced their risks of cardiovascular disease by up to 21 percent.
The best sources of whole grains include barley, wild rice, whole grain cord, whole oats, brown rice, quinoa, buckwheat, and sorghum.
Salmon
Salmon is high in nutrients, including Omega-3 fatty acids (4,023mg per 178 grams of salmon), which boost the brain function and enhance mood.
Omega-3s also soothe inflammation and help digestion, preventing obesity and metabolic disease. Salmon is also high in proteins and amino acids that affect insulin effectiveness and the inflammation of the digestive tract.
It is also abundant in iodine, which improves the thyroid gland function.
Grapes
Grapes contain phytonutrients like polyphenols and phenols, both of which have anti-inflammatory properties that help prevent obesity and metabolic diseases. Polyphenols have been also shown to protect against fructose-induced oxidative stress and improve insulin sensitivity.
As grapes are high in fructose and calories, it is recommended to limit their consumption to a cup of them on a daily basis. As you can see, the portion size is the key!
Sweet potato
Sweet potatoes are added to numerous desserts due to their inherent natural sweetness. Yet, they are high in antioxidants and anti-inflammatory nutrients that support the healthy function of the eyes, heart and digestive system.Sweet potatoes have a lower Glycemic Index which indicates the speed of its release of sugar into the bloodstream.
They regulate blood sugar regulation since they are high in dietary fiber which steadies the pace of digestion, and thus created enough time for the starches to be converted inside the digestive tract into simple sugars. For best effects, consume them boiled.
Green tea
Did you know that green tea is one of the best weight-loss beverages out there? Given that Japanese and Chinese consume this tea on a regular basis, the fact that there are hardly any obese people in Japan and China doesn’t come as surprise.
Green tea contains caffeine and EGCG or Epigallocatechin gallate, both of which aid weight loss. While green tea contains less caffeine than coffee, the amount is still enough to boost aerobic performance and burn fat.
Pomegranate
Pomegranate is high in vitamin C, vitamin K, potassium, and Folate, as well as fiber. It is high in dietary nutrients which boost blood flow and enhance exercise performance, so it is often consumed before a workout. You can consume it as a whole, drink it as juice, or take an extract supplement.
Eggs
Although eggs are relatively high in cholesterol, their cholesterol content doesn’t negatively affect your cholesterol levels whatsoever. As a matter of fact, the liver produces more cholesterol and eating eggs lowers its productions and helps things even out. Eggs are also rich in omega-3 fats and protein, but low in calories and carbohydrates.
Soup
A healthy soup is a highly beneficial meal, which will keep you full and stave off hunger pangs. Yet, you should stay away from soups with cheese or cream-based ones as they are rich in calories.
Leafy greens
A bowl full of leafy greens, cherry tomatoes, and cottage cheese is one of the healthiest and most nutritious meals one can have. Kale, spinach, romaine lettuce, and other leafy greens are known for their high fiber content, but relatively low calorie and carb content.
Apple cider vinegar
Apple cider vinegar can be diluted with water or added to your salad dressings. It is low in calories and high in acetic acid which prevents the accumulation of fat. It also reduces postprandial glycemia thus enhancing insulin sensitivity in the case of type-2 diabetes.
Nuts
Nuts are generally high in omega-3 fats, fiber, and protein. As long as you eat the right kind, they are a great weight-loss food. Almonds, pistachios, and cashews contain the least calories while nuts like macadamia and pecans are quite high in calories.
Almonds have been scientifically shown to promote weight loss in a study in which one group was given almond supplement and the other a supplement of complex carbohydrates.
Lean beef
Studies have shown that beef can actually help you lose weight as it is rich in protein, and might lower the cravings by up to 60%. Namely, lean beef is high in iron, phosphorus, zinc, protein, vitamin B12, vitamin B6, Niacin. On the other hand, processed meat has been scientifically shown to raise the risk of heart disease.
Chicken breast
It is a well-known fact that chicken breast is one of the richest sources of protein, which is one of the reasons why it is a staple of most weight loss diets. Multiple studies have shown that adding protein to your diet helps suppress appetite and boost the metabolism at the same time.
Plain greek yogurt
Greek yogurt is low in sugar, sodium, and carbohydrates, and contains protein. The fact that it is lower in carbohydrates means that it is also lower in lactose.
Yet, it is rich in probiotics, which boost digestion and regulate bad bacteria. Yet, always choose plain unflavored and unsweetened Greek yogurt, and add it to your smoothies, vegetables, and other meals.
Coconut oil
Coconut oil an excellent source of fatty acids which lower cholesterol levels, improve brain function, and even help reduces seizures in those suffering from epilepsy. Although it is packed with saturated fats, most of them are medium chain triglycerides (MCT), meaning that they are readily absorbed and digested in the body. They are also shown to suppress appetite and to be converted to energy right upon consumption.
Chia seeds
Chia seeds are high in protein, omega-3 fatty acids, phosphorus, magnesium, and calcium. Vegetarians use these seeds as a meat substitute as they are extremely rich in protein.
They are also high in fiber, but low in calories, making them perfect for weight loss. Just add them to your smoothies, veggies, juices, and cereals.
Cruciferous vegetables
Cruciferous veggies, such as broccoli, collard greens, kale, watercress, mustard greens, radish, and Bok choy, are some of the most nutritious veggies out there. They are packed with fiber, folic acid, vitamin A, and vitamin C, while very low in fat and calories.
Specifically, 100-gram serving of cruciferous veggies provides 25-40 percent of the daily dietary fiber requirement, which helps both boost digestive health and promote weight loss.
Cinnamon
Cinnamon has been traditionally used for centuries. It is high in antioxidants which soothe inflammation and prevent free radical damage. Its regular consumption lowers LDL cholesterol, fasting blood glucose levels, and increases lean muscle mass.
It helps digestion since it decelerates the carbohydrate digestion inside the digestive tract and reduces the amount of glucose that enters the bloodstream after a meal. You can add it to your desserts and smoothies.
Red pepper
While eating a red pepper virtually burns your mouth, it turns out that it burns your abdominal fat as well! Chilli peppers contain capsaicin, a compound that suppresses appetite and helps burn fat at the same time it has been even scientifically proven that this compound promotes a healthy weight loss process, without any adverse effects.
In brief, capsaicin is responsible for the burning sensation in the mouth when eating chili as well as for the actual process of burning fat (thermogenesis) which starts 20 minutes after ingesting it.
To conclude, the consumption of these foods will help you burn fat and accelerate weight loss. Make sure you drink enough water to keep the body hydrated and focus on these healthy foods for faster effects.
