Weight Loss Foods

 

Best Weight Loss Foods – The Ultimate Guide from Nutrition

Eating right has a key role to play in one’s weight loss aspirations. It is important to consume foods that are low on calories and rich in nutrients in order to achieve your goals. The following weight-loss foods can help in better weight management and reduce obesity.

 

1. Eggs

1 large boiled egg contains:

Calories – 77

Protein – 6.3 grams

Total fat – 5.3 grams

Cholesterol – 187 milligrams

Sodium – 62 milligrams

Carbohydrates – 0.6 gram

Sugar – 1 gram

Eggs have gained a reputation for being one of the healthiest diet foods for weight loss. They contain a high amount of healthy protein and fats. Although they were notorious for increasing cholesterol, it has been proven that the correct amount of eggs in the diet promotes weight loss.

 Studies show that including eggs in a weight management diet may offer a nutritious supplement to enhance weight loss. Having eggs for breakfast also leaves you feeling more satisfied, thus helping prevent overeating.

2. Green-leafy Vegetables

According to studies, leafy vegetables like spinach, drumstick leaves, fenugreek and mustard leaves are incredibly efficient in promoting weight loss.

Being low in calories and high in fibre, these foods provide a feeling of fullness. They are packed with antioxidants and essential minerals which are very healthy in the long run.

 3. Chicken Breast

According to USDA, the average 100 grams serving size of raw boneless skinless chicken breast contains approximately:

Calories: 120

Protein: 22.5 g

Cholesterol: 73 mg

Fat: 2.62 g

The exact nutritional profile and calorie count can fluctuate depending on the size, cooking method, and whether the bird was pasture-raised, free-range, cage-free, or caged. Nonetheless, breast cuts contain the least amount of cholesterol.

 Furthermore, chicken breast is packed with healthy protein and fats. It is one of the best foods for weight loss. As it is a slice of lean meat, it can help you cut out the need for excess carbohydrates in your food.

 

4. Fish

Fish, when cooked correctly, can be an extremely efficient food to eat for weight loss. It is high in omega-3 fatty acids and is packed with protein and healthy nutrients.

 Fish can be cooked in a number of ways and is an ideal lean protein to consume for weight loss. It can also provide good amounts of iodine. Read this article to know how fish oil may spur weight loss.

 

5. Cruciferous Vegetables

Cruciferous vegetables like broccoli, cabbage, brussels sprouts and cauliflower have a combination of protein, fibre and low energy density, making them an ideal food for weight loss.

Research shows that broccoli juice reduces weight by supporting and boosting bodily functions like insulin sensitivity and good bacteria modulation. Cauliflower, which is especially popular in Indian cuisine, can be used in many recipes and is one of the best Indian foods for weight loss. For example, here are a few delectable cauliflower recipes for you that take care of your health quotient.

 

6. Nuts

Healthy nuts like almonds, walnuts, peanuts and pistachios are packed with healthy omega-3 fats and are also high in protein. Snacking on nuts during the day and in between meals is a healthy way to promote weight loss.

 Nuts are also filling and can keep you satiated in between meals. A study shows that including nuts such as pistachios in the behavioural weight reduction diet led to healthy weight loss and lower blood pressure. Another study proves that regular almond consumption aids in weight loss and the results of research conducted about walnuts yielded the same results. Furthermore, protein reduces the level of Ghrelin- the hunger hormone and increases the production of Peptide YY – the hormone responsible for making you feel full.

7. Fruits

Fruits like apples, pears, papaya, bananas and oranges have proven to be the best foods for weight loss. Eating more fruit instead of junk is a great way to lose weight.

 Choosing the right fruit will ensure that you shed a few kgs and even keep it from coming back. Most fruits are fibre-rich foods that boost your metabolism and promote weight loss. They also come with high amounts of vitamins, minerals, and antioxidants.

The key to a fruit diet for weight loss is moderation. Keep an eye on your portions so you can get the most out of these delicious foods.

8. Whole Grains

Substituting your carbohydrates with whole grains is a sure-fire way to boost your weight loss.Aim to consume complex carbs present in Raagi, Jowar, Bajra, oats, quinoa to even brown rice or red rice.

Whole grains are healthier alternatives to white rice and refined wheat, as evidenced in this research. They are packed with fibre, and healthy amounts of protein, vitamins and minerals and are one of the most popular diet foods.