Beginning a diet to lose weight naturally and improving health is a well-intentioned goal; however, it can be a tad too overwhelming. There are challenges every time we start something new, particularly, when it comes to making changes in our diet. Research by scientists has shown that certain foods can have an impact on our appetite. These foods could be useful for weight loss when included in a healthful diet and lifestyle. A healthy eating plan, fitness and diet secrets plan must comprise foods we enjoy together with plenty of healthy, not-too-processed foods such as vegetables, fruits, pulses, whole grains, seafood, nuts, and lean meats. The most satiating foods have abundant fibre and low-fat protein. Here are the 10 most weight-loss-friendly foods which we need to add in our diet to lose weight naturally.
1. Leafy Green Vegetables
Leafy green vegetables such as spinach, kale, Swiss chards, and collards are a significant part of a healthy diet. One of the most appealing benefits of green leafy vegetables is that they are packed with minerals, vitamins, and fibre, and are low in calories, carbohydrates and glycemic index. These features make them ideal food for attaining and maintaining healthy body weight.
Increasing the portion of leafy green vegetables to a balanced diet increases the intake of dietary fibre which in turn, regulates the digestive system and aids in weight management. Leafy green vegetables are also very nutritious and high in antioxidants and calcium which have been shown to aid fat burning. Studies have revealed that high-calcium diet favour burning fat instead of storing it, thereby speeding up metabolism.
Eggs are a popular and amongst the healthiest food, especially for breakfast, and can facilitate in promoting weight loss naturally. Having eggs regularly can support weight loss and consuming it, is considered a good way of healthy ageing, especially if we include it into a calorie-restricted diet. Eggs are rich in healthy fats, high-quality protein, and are filled with several essential minerals, vitamins, nutrients and amino acids.
Eggs contain zinc, protein, vitamins A, E, D, and B12, and iron in the right ratios; however, it also contains around 70-80 calories. High-protein foods help to decrease appetite and increase fullness when compared with foods containing fewer proteins. Eggs too have high-quality protein and are very satiating and help us feel fuller for longer. This implies that our body can make use of the protein in eggs for metabolism and maintenance. Compared to refined carbs, eggs can facilitate in suppressing appetite later in the day and promote weight loss.
Fruits are nature’s ready-made snacks loaded with fibre, vitamins, and other essential nutrients which support a healthy diet. Fruits are generally high in fibre and low in calories that can help us lose weight naturally. Apples are an excellent source of vitamin C, fibre and antioxidants. Apples contain pectin and are a natural appetite suppressant that slows down digestion and encourages a feeling of fullness, thus helping us consume fewer calories without feeling deprived.
Bananas though are known for containing high potassium, they are also a source of resistant starch that is essential for weight loss. Oranges have abundant fibre and are low in calories, helping us feel full all through the day and consume lesser calories overall. Kiwis are highly nutritious and offer a wide range of health advantages. Their low-calorie, high-fibre content makes them ideal for weight loss. Avocados provide beneficial fats and fibre, in addition to many other vital nutrients. They also help promote weight loss and weight management and people who have avocados have a healthier diet and consume significantly less added sugar.
Fish such as salmon, sardines, mackerel, tuna and halibut are exceptionally healthy and highly satiating, keeping us full for many hours with comparatively few calories. Fish is loaded with healthy fats, high-quality protein, and various vital nutrients. Fish contains high levels of omega-3 fatty acids.
Omega-3 fatty acids facilitate in fighting belly fat by reducing the cell size of the fat. The inclusion of fish oil to a nutritionally balanced diet improves weight loss in the long run by boosting the metabolism and the body’s capacity to burn fat. Moreover, omega-3 facilitates in suppressing appetite, consequently helping in consuming fewer calories
5. Cruciferous Vegetables
Cruciferous vegetables include cauliflower, broccoli, Brussels sprouts, and cabbage. These vegetables are high in fibre and tend to be exceedingly filling. Broccoli is high in fibre and a good carb that helps in digestion maintains the blood sugar low and curbs overeating. Along with this, broccoli is also very effective for weight loss since it is very rich in fibre. Brussels sprouts are high in many nutrients and low in calories and are loaded with fibre, vitamin C and K.
Brussels sprouts make a healthy addition to any diet and are easy to include into entrées and side dishes. Cauliflower is high in nutrients, a good source of antioxidants, and high in fibre and water. These features aid in digestion, promote a feeling of fullness and assist in natural weight loss. Although cabbage does not burn fat from our body it is ideal for weight loss diet, as it has low calories and is rich in calcium, beta-carotene, lutein, vitamin C, K, and A.
Oatmeal is an ideal choice to include a healthy low-calorie and low-fat diet plan. If followed properly, oatmeal can help us in our overall weight loss plan. Oatmeal can help us lose weight since it will make us feel full and satiating much longer than other processed foods.
The fibre content of oatmeal also aids the digestive system. Oatmeal is high in protein and low in calories that makes it the perfect food for reducing belly fat. Since oats take time to digest in the body it tends to burn more calories. This makes oats an excellent source of energy throughout the day and lowers our cholesterol.
Pulses such as beans, lentils, legumes, chickpeas, and peas are beneficial for weight loss. They influence weight loss owing to their full effect, as well as, their high protein and rich fibre content which are two essential nutrients that have proven to lead to satiety.
Pulses contain some resistant starch that is good for weight loss. Including pulses in our diet has been associated with various health benefits such as reducing LDL cholesterol, lowering blood pressure, and reducing the risk of cardiovascular diseases. Pulses contain soluble fibre which slows down digestion and absorption. Weight loss diets and weight maintenance diets which include pulses lead to considerably greater weight loss and weight maintenance than diets that did not include pulses.
In spite of being high in fat, nuts such as almonds, walnuts, pistachios, Brazil nuts, among others are not as fattening as one thinks. Nuts contain balanced amounts of fibre, heart-healthy fats, fibre and other beneficial nutrients and that can help us feel fuller longer, making it less tempting to binge on unhealthy snacks between meals.
Studies have revealed that including nuts in our diet can boost metabolic health and promote weight loss. Nuts being low in carbohydrates is the ultimate health food. Nuts stimulate our body to burn excess fat and reduce excess weight. In addition to it, they make an amazingly versatile addition to our diet. While nuts must be incorporated as part of our healthful diet, moderation is still needed as nuts are an energy-dense food.
Soup makes up an essential part of several weight loss diets for the reason that it tends to be of low energy density. Soup can fill us up for very few calories, and having soup on a regular basis implies that we are more likely to eat less, crave less, which can facilitate us in further reducing our total daily calorie intake, thus leading to weight loss or to maintaining a healthy weight.
Broth-based soups are better preferred than creamy or fat-based soups for weight loss as they are lower in calories. Moreover, the soup must be taken before meals, as this helps us eat smaller portions of more calorie-dense foods
Another excellent dairy food. Adding yoghurt to our diet can revive up the body’s fat-burning engines, speed-up weight loss, and decrease belly weight. Thanks to its probiotics and protein, yogurt is an excellent food to lose weight naturally. High protein foods such as yogurt have greater absorptive and digestive abilities. This facilitates in weight management, maintaining the lean body mass, controlling blood glucose and intestinal calcium absorption.
Yoghurt has high calcium which attenuates body fat and prevents the accumulation of fat and regulates metabolism. Moreover, consumption of yoghurt impacts appetite and satiety and decreases our carving for high-fat or high-sugar unhealthy foods.
While no one food works for losing weight naturally, there are certain foods which help in achieving our weight loss goals faster. These are largely whole foods such as vegetables, nuts, soups, fish, oats, fruits, and pulses that aid in naturally losing our weight. While choosing foods for weight loss, it is also imperative to be aware of portion sizes, even for healthy foods. Planning meals in advance can help ensure healthy choices are available, especially while dining outside, as several restaurant meals tend to contain high calories, salt and fat. Along with moderation, regular exercise, managing stress levels, and getting adequate, including the above nutritious and healthy foods should pave the way to effective and natural weight loss as well as healthier life.