From supplements, drugs, surgeries to conventional Ideas like dieting, there are plethoras of ways touted to help and get rid of your love handles. But such recommendations are blanket statements and do not address practicality and can even have side effects. So when it comes to shedding pounds these weight loss gimmicks should be always looked down upon. Also there is no such thing as quick fix when it comes to slimming body, to achieve and maintain a healthy weight you need to commit yourself and be in it for the long haul and hence those hunger pangs should be tackled very carefully and by incorporating these best foods for weight loss you will reduce your bloat, boost your metabolism, relieve water retention and starve off your cravings. Moreover, it will also have added benefits with different food items like glowing skin, prevention of diseases and reversing the signs of aging and many more!
In fact, there are many misconceptions also regarding natural foods for weight loss like all calories are equal, losing weight is a linear process or carbs make you fat and even that obese people are unhealthy as compared to skinny people and a multitude of them. One should be really aware of such hoax piece of information and should be very fastidious when it comes to eating best foods for weight loss.
Therefore consider this optimum list of best foods for weight loss and make sure they are a part of your diet.
List of foods for weight loss
Ever wonder why your belly rages in hunger shortly after that morning muffin but stays calm and quiet after a hearty omelet? The answer is protein. It aids in satiety by affecting the hormones which control hunger and desire for late night snacking as well. It also has the highest thermal effect of food (TEF), meaning it burns the most calories during digestion, versus carbs and fat. It’s also an essential macronutrient that important for the growth and repair of lean muscle tissue. Hence You can make protein a pal on your weight loss journey by getting enough protein in your daily diet.
Food with protein for weight loss
1) Whole Eggs
Eggs are radically nutrient dense and filling mainly because of their high protein content. They contain all the amino acids and all in the right content and its said that they are a great way to start your day because egg breakfast reduces calorie intake and causes 65% weight loss as compared to a bagel breakfast. Furthermore, egg breakfast causes a more stable blood glucose and insulin response. They are undoubtedly the best foods for weight loss because they’re easily available also and quick to prepare.
When creating a calorie deficit, it’s important to fill your diet with nutrient-rich foods, like salmon, to make every bite count. A 3oz portion of salmon provides around 20g of protein..it will help you feel full & satisfied while eating a calorie-reduced diet, and also give you some incredible nutrients that keep you energized and feeling good in the process.This great food for weight loss is also loaded with Omega-3 fatty acids, which have been shown to help reduce inflammation, which is known to play a major role in obesity and metabolic disease
They include lentils, soybeans black beans, kidney beans and any other plant that has seed pods that split open when ripe, and are an inexpensive source of low-fat and low-cholesterol protein. A beans-only diet is both healthy and gastrointestinally friendly. You should focus on beans that have a low glycemic index as such foods prevent sharp fluctuations in blood sugar levels and can help decrease your cravings for food as well as the risk of diabetes. Consequently, many weight-loss plans feature beans as a key ingredient thereby making it one of the best foods for weight loss.
4) Lean meats
Beef, pork, poultry, and fish all belong on a weight loss menu. On a low-carb diet, you need to include a source of protein with each meal. Meat is a great food for weight loss because it contains many important nutrients, including iron, zinc, and magnesium. When shopping for meats, select cuts with no visible fat and only a few grams of fat per serving. This minimizes your saturated fat intake, which supports your weight-management efforts.
5) Peanut butter
Really a ray of hope to dieters who love nuts and don’t want to banish them from their diets. It produces more eating satisfaction and feelings of fullness for several hours after eating. This ingredient works miraculously because when added to your diet, diminishes your appetite and you compensate for the extra calories by eating less. The icing on the cake is that it is both nutrition food for weight loss and delicious as well and also fits with everything from fruits to chocolate and jelly to celery.
Peas flaunt twice the protein of most vegetables, so they’re the ideal substitute for fattier protein fare, providing an excellent strategy for controlling your fat intake and keeping that waistline in check. They make a good low-calorie choice when following a low-fat diet or a diet that recommends eating a wide variety of foods. Thus another amazing vegetarian food for weight loss
7) Cottage cheese
The casein protein in cottage cheese helps to prevent hunger pangs Low in calories and filled with satiating protein and bone-building calcium, this natural food for weight loss may be a dieter’s dream food. And as part of a reduced-calorie diet, it may help you lose some of those unwanted pounds. If you’re looking for a protein-packed entrée or side dish you can eat plain or dress up, consider giving cottage cheese a try.
High fiber foods for weight loss
Fiber is a carbohydrate found in plant-based foods like produce and whole grains, it is a bona fide nutritional superstar. It plays a key role in various important physical processes like increasing your satiety, keeping you regular and helping maintain good heart health, and it can even promote weight loss when you chow down on sufficient amounts. Few high fiber food for weight loss are
Berries such as blueberries, blackberries, and raspberries are packed full of nutrients and are lower in sugar than other types of fruit. That’s why berries are often lauded as great fat-burning foods. They are nutrient-dense and low calorie, and they help keep a sweet-tooth under control. The fiber in fruit helps with satiety and also slows down the digestion and absorption of fructose, the fruit sugar. With all the vitamins, minerals, and antioxidants they provide, berries a great food to incorporate into your diet.
You may have turned away from this green vegetable as a kid but it’s an important ally in the fight against excess weight. it keeps you surfeit and controls your hunger. Such high fiber food helps you eat less and burn more fats. This nutrition food for weight loss also has a good amount of water content, which means it adds volume to your meal without adding any empty calories.
Figs contain a good amount of dietary fibers that can fill your stomach easily, helping you to control your total calorie intake in a day. These fruits ensure a healthier digestive system which naturally aids in better metabolism and higher fat burning in the body. Their consumption can reduce your bulging stomach quickly, particularly if that is caused due to constipation or intestinal gas. Figs taste sweet and hence replace your craving for deserts. They can be taken with various ingredients like yogurt, honey, and milk thereby making it a quick weight loss friendly meal.
Artichokes holds numerous hidden benefits in their small green leaves. This healthy and tasty vegetable will let you lose weight easily, thanks to its diuretic and fat burning properties. Artichokes are also an ideal diet food, especially for those on a low-fat diet or low-carb diet because 100 grams of artichokes only have 22 calories and less than 1% of fat. They are a unique vegetable with several components including a spiny stem, thick leaves that are only partially edible in the larger ones and a fuzzy choke inside that must be removed before eating.
Consuming grapefruit benefits weight loss in a major way. It actually lowers the insulin levels in the body. Those lower insulin levels also help curb appetite, the greatest benefit is found in eating fresh grapefruit, with the next best option being grapefruit juice (100%, not mixed form or artificially sweetened/flavored). Try to aim for a juice with a high amount of pulp. So health-conscious folks should positively consider this one of the best foods for weight loss.
13) Sweet Potato
The high amount of dietary fiber, the low-calorie content, and the high amount of water all work together to make sweet potatoes a great food if you are trying to lose weight as water and bulky fiber occupy a lot of space in your body thereby making us feel full and prevents overeating. Moreover, the low-calorie content in it which typically contain around 100 calories per serving instead of a higher calorie food such as white potatoes, which has almost 400-500 calories per serving, actually brings us one step closer in our weight loss journey.
One of the best foods for weight loss because pistachios not only taste great but are also rich in fiber, protein, and unsaturated fats (healthy fats). The healthy fats help reduce inflammation in the body and also increase the sufficiency levels, thereby keeping your ravenousness at bay. But one should eat pistachio nuts as part of a healthy diet, not in place of it because salted ones have calories thus it’s very important to take them in the right amount.
Low-cal, full of vitamins and minerals, and full of fiber, apples help maintain your blood-sugar level, staving off cravings for high-calorie foods. Plus, the low-sodium content in apples can help prevent excess water weight and retention. Among all high fiber food for weight loss around, nutrient- and fiber-rich apples can be used in everything from beverages to main courses to desserts. Apples are the perfect addition to your weight-loss plan. Thus it can be very verily said that an apple a day also keeps the extra pounds away.
16) Flax seeds
These tiny brown seeds with distinct flavor are obtained from the flax plant, whose fiber is used to produce linen.Among all the reliable methods of weight loss, flaxseeds are one of the most effective foods that help you lose extra kilos. Enriched with fiber, Omega 3 fatty acids, and anti-oxidants, flaxseeds increase your body’s efficiency to lose weight. As per the quantity is concerned, a tablespoon is enough since they are very nutrient-rich.
17) Coconut Water
Best-loved coconut is definitely worth the hype! Because this tropical drupe is a natural form of water that improves the body’s metabolism rate and does not let it slow down. The glucose content in the coconut water triggers glucose absorption by the bloodstream, thus preventing and treating diabetes and limiting frequent hunger pangs, hence a perfect beverage choice for weight enthusiasts and diabetics. Its manifold benefits include easing digestion and toning muscles also. Therefore it should be quickly substituted with high-calorie drinks, such as shakes and sodas that lead to unwanted weight gain.
18) Chia seeds
The fiber in chia seeds absorb water and they grow 10 times their original size when in your stomach, thus one has to take plenty of water with this diet which makes you feel full and reducing appetite. They also contain high-quality proteins that can help you regulate your insulin levels. There are many ways of consuming chia seeds; you can soak them in water, add them to your smoothies and sprinkle them on your oatmeal or even yogurt and fruits!Therefore their addition to your diet may just be the catalyst you need to break through your weight loss barriers.
This super food is a quick and easy snack that doesn’t require any preparation and is extremely good for us!They are full of healthy fats protein and fiber that help in maintaining your blood sugar levels stable and keeping you full for longer. They can help in keeping your cravings away and thus, supporting your weight loss diet. Apart from that they boost our brainpower, give us beautiful skin, well digestion and even keep energy levels up! Altogether almonds are best foods for weight loss and overall health.
This powerhouse of nutrients is enjoyed in a desi way by having a plateful of guavas sprinkled with chaat masala atop since ages and that’s the beauty of it! Not only yummy, it is also the ticket to weight loss. Packed with proteins and good quality fiber they take longer to digest which keeps you full for a longer duration of time and prevent you from bingeing on other fattening foods. A guava consumed in any form aids better bowel movement and enhances healthy digestion which further helps in diminishing our extra kilos.
Best Foods For Weight Loss
Avocados are a boon to everyone: dieters, vegetarians, and anyone who enjoys fresh, tasty foods because of its exemplary characteristics! For dieters, the fiber in it plays many important roles in your health – affecting everything from your satiety to keeping you regular. It also helps regulates your blood sugar, slows digestion (which helps to keep you fuller longer), and ultimately becomes a very good food for weight loss and for vegetarians and epicures it is a very celebrated fruit because its vitamins and minerals boost overall health and they are a unique and delicious kind of fruit.
Popeye’s favorite veggie spinach is an excellent source of dietary fiber, which helps boost satiety when eaten in place of lower-fiber alternatives and since fiber isn’t fully absorbed or digested by your body it helps fill you up and contributes little to your total calorie intake.A single cup of spinach contains just 7 calories and only 1 gram of carbohydrate, plus it provides you with iron, folate, magnesium, calcium and plenty of antioxidants. Truly it is the best Vegetarian food for weight loss.
23) Brown Rice
When it comes to weight loss, brown rice always has an edge over white rice because being a whole grain it is lower in calories and higher in fiber. Apart from helping in weight loss also provides a plenitude of other health benefits like regulating blood pressure, avoiding the risk of colon and breast cancer, helps in preventing gallstones, strengthening of bones, reduces the risk of heart diseases. Besides that, it’s even healthy, easy to prepare and endlessly versatile in the kitchen.
Oatmeal is a whole grain and perhaps one of the most favored breakfast foods in our country. They are fiber-rich, high in resistant starch and keeps your blood sugar in check preventing hunger & less blood sugar means less insulin & less fat storing and more fat burning thereby making it a healthy part of any diet. Oatmeal is really very palatable thus you can always give yourself morning treats by trying its various recipes like adding luscious fruits to it or even making it chocolaty and many more.
The staggering nutritional values of this whole grain make it much loved superfood. Quinoa has a low GI and is a very rich source of protein and also is gluten-free and cholesterol-free, making it essential for people with restricted diets. It also contains useful amounts of phosphorus, calcium, iron, vitamin E and B group vitamins as well as fiber. These are all essential for building and maintaining healthy bones and teeth, releasing energy steadily, reducing cholesterol and preventing disease. Thus it can be very well categorized under best foods for weight loss fast.
Now we will read some other food for weight loss apart from protein and fiber-rich food items, though they would contain a certain amount of it but indeed they all also have their own share of other wonderful traits.
26) Boiled Potato
If you are a potato lover, then your weight-loss mission just got easier! They top the satiety index and eating them reduced their overall daily caloric intake. These spuds contain 4.7 grams of fiber, are starch-rich, takes up space in your GI tract and slow down digestion. The better part is that potatoes have such a mild flavor that they go great with basically anything. From adding condiments to baked, boiled, and mashed potatoes, French fries or potato chips to combining them with different vegetables, they really make up some of the most drooling dishes.
27) Greek yogurt
Its tangy taste and creamy texture made greek yogurt praised over and over again as a healthy food staple. Greek yogurt makers add an extra step to their process so that excess water, lactose, and minerals drain out. What’s left is a creamy, rich yogurt with less sugar, more carbs, and a tart taste. The acidity also makes it easier for your body to absorb other nutrients. When its consumed in moderation, can be part of a well-balanced, healthy weight loss meal plan.
High fiber in it aids to beat bloat and support weight loss. This veggie is rich in omega-3 fatty acids which can improve the body’s response to insulin by stimulating the secretion of leptin. Leptin is one of the hormones that help regulate body weight and can also increase metabolism. This humble veggie also has become a potent replacement for carbs making it perfect vegetarian and best foods for weight loss.
Lemons are high in minerals and vitamins and help loosen toxins, in the digestive tract. As lemon contains pectin fiber so lemon water has an effect on reducing hunger. If you sometimes feel craved for unhealthy drinks, do drink lemon water. Not only it will suppress your hungry but it’s a drink which contains a good amount of vitamin C. You can take lemon water with ginger, honey, and mint but just be sure to include it as part of a healthy diet and do not use it as a meal replacement.
30) Green tea
Though green tea isn’t a food, it’s a great low-cost beverage to consume loaded with nutritional benefits. It is that burglar that picks the lock on your fat cells and drains it away, even when we’re not making the smartest dietary choices. Drinking Pre-lunch and pre-dinner green tea will suppress your appetite and prevent you from eating too much. It is available in some brilliant flavors and is even backed by many other benefits apart from weight loss.
31) Red Wine
The next time you’re deciding whether to uncork a bottle, let science help make up your mind because red wine includes more than just social lubricant and easy hostess gift. Apparently, there’s a polyphenol called resveratrol in red wine that transforms “white fat” into “beige fat” and also helps suppress your appetite, which means that after a glass or two of red, you’re much less likely to raid the fridge for a late-night snack. It even sharpens your mind and reduces the risk of heart diseases. So next time you’re in a funk, drink up!
32) Dark Chocolate
There’s a good reason “stressed” is “desserts” spelled backward. Indulging in a sweet treat when your anxiety levels are mounting can actually help you reverse the stress, take back control–and lose weight doing it. Dark chocolate is your stress-busting, waist-whittling savior but the lighter kinds are loaded with sugar and calories so you to have chosen the right one. Because of its bitter taste (fewer calories), it keeps those cravings in check and allows you to follow your weight-loss or weight-maintenance regimen by reducing appetite, stress, and inflammation.
They are nutritious, low-energy-density food which contains fiber that makes it good for dropping pounds It contains resistant starch also which is important for weight loss as your body digests resistant starch slowly—helping you feel full for longer—while simultaneously encouraging your liver to switch to fat-burning mode. They also help regulate blood pressure and ease digestive problems.
One cup of oranges contains only 85 calories, making this a nutrient-dense, low-calorie food. The same serving also contains 4.3 grams of dietary fiber. This compound aids in weight loss by promoting regular bowel movements and helping you feel full for longer periods of time. Nutrient-dense, affordable and delicious, this amazing fruit has numerous physical and mental health benefits like prevents stress, lowers blood pressure and gives healthy skin.
Cabbage is low in calories and high in superfood power! Whether you enjoy it raw, cooked, or fermented, you always need ahead of this inexpensive cruciferous vegetable in your crisper — especially if you’re trying to lose weight on a budget! It has detoxifying diuretic properties, It helps you debloat and also supports digestion. So enjoy this another best foods for weight loss by making some amazing dishes with it.
One cup of “naked” air-popped popcorn (without any added butter or oil) has only 30 calories! Thus a perfect snack to munch for all the diet conscious folks! If you don’t own an air popper, you can make plain popcorn right in your microwave because it’s so easy to prepare and readily available. To kick up the flavor, sprinkle your popcorn with Parmesan cheese, spices (chili powder and cumin)or even hot sauce.
37) Black coffee
Drinking your black coffee is by far the best option for weight loss because it contains the dominant ingredient caffeine. One cup of black coffee delivers a minimal amount of calories, usually no more than 5. Black coffee is basically a calorie-free beverage, so you can enjoy a guiltless glass, even while dieting. What’s more is that coffee contains antioxidants, which can fight free radicals that roam over your body and threaten your health. Coffee will also make you more alert, and give you that extra energy boost to maintain a long workout.
It is hard to believe that so much goodness can be crammed into so small a food source but cashews! Rich in protein and the fiber content in cashews make them a good choice for anyone looking to lose weight as they satiate appetites for longer. However, most of the fat contained within cashew nuts is the heart disease fighting, cholesterol lowering, and healthy type of fat – mono-unsaturated and polyunsaturated. But still, Cashews are less fattening than most other types of nuts.
So the only day you can think of a pumpkin is Halloween, is it? Well, this vegetable has more uses than just scaring people away. If you are on a diet, pumpkin is one of the most beneficial vegetables that you can gorge on. To utilize it as a weight loss food, you will need to substitute it for a food in your diet that is higher in calories. High in fiber, it helps in keeping appetite in check by slowing down overall digestion. The disease-fighting nutrients in pumpkin like vitamins, potassium and magnesium help in improving your immunity too.
If you don’t have a bag of carrots sitting in your refrigerator, you should — they’re extraordinary when it comes to nutrition. Carrots contain an uncommon amount of beta-carotene. And they can masquerade as a fat substitute by serving as a thickener in soups, sauces, casseroles, and quick bread. It has other health benefits also like boosting eye health, immunity, skin health and lowering blood pressure.
Best Foods For Weight Loss
Most of us know about this one of the best foods for weight loss and beauty benefits of it. You could actually drop a dress size in about three weeks, simply by taking a spoonful of honey before bed. When we consume honey before bed, the body begins to burn more fat during those early hours of sleep. When you go a step further and replace all refined sugar from your diet with honey, you rebalance the brain signal that earlier compelled you to consume more sweet stuff.
It has been found that having ginger water can make you feel full and hence prevent overeating. Ginger can work on hormones especially; it can suppress the cortisol production and hence helps in weight loss. Ginger with its thermogenic properties can help boost up the body temperature which in turn improves its metabolism. Chewing a few ginger slices of ginger root before eating regularly can help in maintaining weight You can even take it in the form of ginger tea.
Water is genuinely the elixir for weight loss! You can burn up to an extra 100 calories per day drinking ice cold water. Taking it before meals makes you eat less & lose weight faster curbs your appetite because being thirsty tricks you into thinking you’re hungry. It even allows your liver to burn more fat thereby giving you a flat belly by flushing out excess water weight.
Weight loss and soups share a very cordial relation. To put it more precisely, soups are inevitable companions in a dieter’s journey towards weight loss. But with so many different varieties to choose from, it’s better to avoid rich soups that are laden with cream and instead opt for low fat and low-calorie choices such as vegetable, tomato, mushroom, chicken and carrot soups. A healthy vegetable soup will also be recommended for weight loss. Actually eating the exact same food, except made in a soup instead of as solid food, makes people feel more satiated and eat significantly fewer calories.
once called the “fruit of the angels” by Christopher Columbus, papaya is a cerise-orange colored juicy fruit, which is not only fragrant and delicious but also very healthy. It actually trims down our waistline. The fiber content helps in keeping you feeling full and stops you from eating often. Thus, you end up losing weight in a healthy manner. Apart from that it the other health benefits of papaya include better digestion, relief from a toothache, regulated menstruation, stronger immunity, skincare, and promotion of a better heart health.
Fruit and vegetable juices are a blend of delicious, refreshing, filling, and a full of nutrition beverage. They quench thirst and give an enormous list of added benefits like reducing body fat thus helping in losing weight, detoxifying your body, improving digestion, increasing metabolism, etc.
Tomatoes are excellent sources of vitamins, fiber, and minerals, so it would be a great part of the daily menu of each family member, regardless of age. They have been found to reduce inflammation and water retention in the body, as well as reversing leptin resistance. Leptin is a type of protein which helps to regulate metabolic rate and appetite, so our bodies rely on it to shed those extra pounds. Tomatoes are good food for weight loss in India.
They’re low in calories and are loaded with good nutrition. All varieties are excellent sources of vitamins A and C, potassium, folic acid, and fiber. Plus, the spicy ones liven up bland food, making it more satisfying. The secret to pepper’s fat-blasting power lies in an alkaloid substance called capsaicin, which is also the source of the hot flavor. Not only does capsaicin ignite your mouth, but it may actually cause your body to heat up so that you burn calories faster.
Peppermint forms an important part of our lives; from giving our upset stomach some relief to providing our drinks a refreshing taste and aroma. Its calmative properties can leave you relaxed, release your stress and mental pressure; that’s how good and rejuvenating peppermint is. If you are looking to shed a few kilograms, peppermint tea is the way ahead. A cup of peppermint tea can leave you feeling full for a longer period, so you don’t feel hungry through the day. This way you will avoid adding extra calories to your day and resultant lose weight.
Last but not the least is Cinnamon. It stabilizes blood sugar levels and increases the metabolism of glucose. Since high blood sugar levels can lead to increased storage of fat, cinnamon helps prevent this. It improves insulin function. Thus, you tend to lose weight gradually. The cinnamon added local honey also clean parasites, fungus and bacteria in the digestive tract and one feels satiety and fullness.
When your stomach is empty it produces a hormone called ghrelin that causes hunger. This ghrelin is like the goblin that is sabotaging your weight loss efforts, if you let yourself go hungry, your cravings will be too intense to resist. The trick is to maintain a sense of fullness. The way to get rid of the “ghrelin goblin” is to eat these specific foods that suppress your appetite.
All these Items work tremendously if consumed properly and in right amounts according to proper diet charts along with regular exercise. There are some worst foods for weight loss also like sweet treats and many take away food that should be always avoided if you don’t want any hindrance in your weight loss mission. Examples of foods to avoid for weight loss specifically include alcohol because it’s a huge contributor to weight gain and other than those muffins, chocolate, bars, crisps, candies, biscuits, cakes cookies and so forth.
I hope this article inspires you to start eating more fresh foods so that you can experience the incredible joy that comes from feeling healthy and losing weight naturally without fasting, deprivations and restrictions. So get creative and spare a few minutes on the weekend or evening to plan out your weekly stash of healthy snacks!