Are you following a rigorous workout plan to lose some pounds lately? Have you spent quality time in the gym doing cardio and strength exercises but can’t see many results? Now you are stressed out, your motivation drops and you start binge eating. Can you relate to this?
Exercise alone cannot make you slim down. When you have set your weight loss goals, make sure to add some healthy foods to your shopping list along with your Gym accessories. These are food rich in protein and fiber along with lean meat, dairy products, fresh veggies, fruits, nuts, and seeds. A healthy and balanced diet loaded with low calories would help you to speed up your weight loss journey.
Many might think that consuming calories fewer than we burn would help you in losing weight. But according to WHO, energy intake and expenditure should be balanced. To avoid unhealthy weight gain, the total fat consumed should not exceed 30% of the total energy gained from the food. Among this 30% of fat, the total intake of saturated fat should be less than 10% and trans-fat should be less than 1%.
Read this article to find out the list of healthy food you need to stock in your kitchen for healthy and fast weight loss.
1. Whole Eggs
Protein helps in building muscle and is a great addition to your diet. Eggs are the powerhouse of proteins and nutrients and are your go-to food for a low-calorie diet. Having eggs for breakfast makes us feel satiated and reduces our food uptake for the next 36 hours, keeping us away from those hunger pranks.
Alert: High intake of eggs may increase LDL cholesterol levels (considered bad cholesterol) in some people
2. Boiled Potatoes
Potatoes are a staple in many kitchens but there are several misconceptions that potatoes hinder your weight loss journey as they are rich in carbohydrates. But do you know boiled potatoes are a great source for you to reduce weight? White-boiled potatoes keep us full for a longer period and combat our food cravings, thus leaving us to intake fewer calories. The starch formed after the cooling of the boiled potatoes has significant health benefits including weight loss.
Potatoes are abundant in potassium and help to control blood pressure. They are packed with different nutrients which would help you to sustain even with no other food for a few days.
Some of the close relatives of potatoes like turnips, sweet potatoes, and other vegetables are also considered to be great foods.
3. Cruciferous Vegetables
Being high in fiber, cruciferous vegetables like cauliflower, cabbage, broccoli, and Brussels sprouts are incredibly nutritious and contain cancer-fighting substances. Adding these fibrous veggies to your diet would help you to achieve your weight loss goals at a higher pace. Eating them raw or adding them to your soup helps to retain their phytonutrients and works wonders in weight management.
4. Leafy Greens
If your goal is to lose weight, you should not underestimate the power of leafy greens. These fiber-rich food are low in calories and rich in vitamins, minerals, and antioxidants. A platter of leafy greens like Spinach, Kale, and collards can suppress your appetite and keep you full for a long time.
5. Whole Grains
Whole grains like oats, brown rice, and quinoa are fiber-rich food and are naturally in low calories. They make you feel full and help to regulate blood sugar levels due to their low glycaemic index. But remember, refined and processed grains would make you gain some extra pounds.
If you are a non-veg lover, here is a magic food with healthy fats and several nutrients. Salmon is a healthy seafood rich in proteins, minerals, and Omega- 3- fatty acids that have a great effect in reducing inflammation. Salmon also acts as a stress buster by providing 25 % of your daily Vitamin B-6 and is a great food for weight loss.
Also, some other fatty fish like trout and Mackeral are considered good sources of fatty acids and iodine.
7. Beans and Legumes
Beans and legumes are plant-based proteins, rich in minerals and vitamins. They are abundant in soluble fiber and resistant starch, making your food process slow and keeping you full for a longer time. Thus, they will keep you away from grazing unhealthy food and keep a check on your calorie intake.
8. Lean Beef and Chicken Breast
Though defamed largely, meat is an excellent animal-based protein. It is a low-carb protein-rich food and may help you to get rid of that excess fat. But make sure to have unprocessed red meat for good results.
Alert: Few research shows that processed meat may lead to diabetes and heart problems.
You might have heard that fruit is the best dessert you could have. Fruits could become the closest companion to fitness freaks who have sweet tooth. Though fruits contain natural sugars, the fiber in them will prevent the spike in blood sugar levels by releasing them slowly. Having raw fruits instead of juices would help you to reap more benefits.
10. Citrus Fruits
Citrus is another miracle fruit of nature rich in potassium and antioxidants. These are substantial in controlling your belly fat and would help you in overall weight management. Adding citrus to your water helps you keep hydrated and flush out the toxins from your body.
11. Dark Chocolate
Can you believe having chocolate would also help you in draining your weight? Yes, you have heard it right. Isn’t it a dream come true for chocolate lovers who can now eat them and also melt their fat? It’s proven that having dark chocolate helps you to curb your cravings for processed food and influence your metabolic rate. But make sure to have it within the limit.
Almonds, pistachios, raisins, and walnuts are some of the nuts you need to munch during your snack time. You may go nuts if you fail to add these nuts to your diet!
Nuts have a balanced amount of protein, fiber, and healthy fats which would keep you full and stop you from eating more. Eating nuts moderately could influence your metabolic rate and aid in weight loss.
13. Chia Seeds
Here is another superfood having plentiful fiber and nutrients. Chia seeds, being the best source of fiber are gel-like, expand 11-12 times their weight in water and expand in your stomach. These seeds go perfectly with your smoothies, juices, pudding, or plain water and are claimed to be excellent food for weight loss.
Flax seeds, pumpkin seeds, and melon seeds also are great choices for accelerating your weight loss journey.
You must always have heard that having fatty food would make you fat. But do you know that fats are equally important in a balanced diet?
Avocado is a wonder fruit loaded with healthy fats and goes perfectly with your salads. They are rich in monounsaturated oleic acid (considered as a healthy fat) and contain plenty of water and fiber along with potassium. Also, research has shown that eating avocados regularly can cut the fat around your waist and is very good for your waistline.
15. Greek Yogurt
Yogurt is another versatile food helping you in weight management. Probiotic bacteria in yogurt help to improve gut function and protect against inflammation and leptin resistance. It is proven that active cultures in yogurt reduce the risk of obesity and type 2 diabetes over time and thus are a great addition to your diet. But make sure to avoid low-fat or flavored yogurt as it contains added sugar.
How to Lose Weight by having Healthy Food
Here are a few things to remember for weight management
- Cut your intake of processed foods and refined carbs
- Eat substantial amounts of protein, fiber, and healthy fats
- Do not compromise on leafy greens and crucifers
- Include fresh fruits and raw vegetables in your diet
- Nuts and seeds are your ideal snacks
- Lean meat, salmon, tuna, and eggs might be the best friends of non-vegetarians
Benefits of Eating Healthy Food
- Helps in weight management
- Boosts your immunity
- Reduces the risk of cancer
- Helps you keep good skin
- Improves your gut health
- Helps you to boost your memory and improve your mood
- Reduces the risk of heart problems and diabetes
- It is good for your bones and teeth
Neither exercise nor a healthy diet alone can make you drain your weight. Also, not a single food can work wonders. Combination of different food and having a check on the number of calories you intake can be of great help. Adding healthy foods to your diet would also help you to check on many ailments like heart stroke, diabetes, and cancer. So make sure to add these food items to your diet and have a healthy weight loss journey.
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Sowjanya is a passionate writer and an avid reader. She holds MBA in Agribusiness Management and now is working as a freelance writer. She likes to weave her thoughts into words and backs her work with research. She has also got her articles published in agriculture newsletters.
Apart from writing, she is interested in reading fiction novels and doing craftwork. She loves to taste different cuisine and spend time with her family and friends.
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very useful tips. thanks for sharing.