The food we eat has a clear influence on our health and, of course, on our weight. If we feed our bodies with junk, we can only expect weight gain as a result. On the other hand, by eating healthy foods to lose weight, we can keep our metabolism active and get rid of excess pounds.
In this article, you will discover some of the most effective and nutritious healthy foods. By integrating these into your daily diet, you will be able to lose weight and return to a healthy figure.
1. Eggs
For a long time, we were told that eggs can endanger our cholesterol levels and that we should consume them in moderation. Today, Today, modern research has found that eggs contain healthy fats and are recommended for those who want to lose weight[1].
The big benefit that eggs have to offer is that they guarantee a prolonged satiety sensation, without containing too many calories. When planning the best diet plan, be sure to add them to the list. They can be prepared in a wide range of ways, being dense in nutrients and rich in taste.
2. Avocados
Avocados are not only delicious, but they contain a lot of beneficial substances, especially healthy fats. For someone who is interested in losing weight, avocados should be part of your diet. Did you know that these fruits are rich in oleic acid, which is also found in olive oil?
Avocados also contain grams of fiber and water, which make them ideal for those looking to cut back a few pounds. They can be easily integrated into a variety of meals, including salads and spreads.
Moreover, they facilitate the absorption of antioxidants derived from veggies, and they are rich in potassium[2].
3. Fatty Fish
If you are looking to lose weight, fatty fish can be quite helpful. As an excellent source of healthy fats, it can satisfy your appetite and prevent you from overeating.
It doesn’t contain too many calories, so you can consume it without worrying about gaining weight.
One of the most recommended choices is salmon, but you can also consume tuna, mackerel, herring, or sardines. All of these options are rich in nutrients, including iodine, which is essential for the healthy functioning of the thyroid gland (thyroid dysfunctions are almost always associated with weight gain).
You can see some of the types of fish with high omega-3 content below[3]:
4. Leafy Greens
When it comes to healthy foods for weight loss, leafy greens stand at the top of the list. This is because they are low in calories and high in fiber, allowing one to feel fuller for a longer period of time.
Leafy greens do not contain too many carbs, which is another reason why they should be considered.
It is a known fact that leafy greens are rich in nutrients, vitamins, minerals, and antioxidants.
They contain calcium, which is essential for the fat-burning process. Moreover, they can be easily integrated into various meals in generous portions.
5. Lean Meat
Just because you are trying to lose weight does not mean you should give up meat altogether.
Lean meat is an excellent source of healthy proteins and that it does not necessarily increase the risk of heart disease or diabetes, especially if you buy it from local farms where animals are raised humanely and grass-fed.
One recent study pointed out: “Health is enhanced when livestock forage on phytochemically rich landscapes, is reduced when livestock forage on simple mixture or monoculture pastures or consume high-grain rations in feedlots, and is greatly reduced for people who eat highly processed diets”[4].
Basically, the idea is to choose meat of high quality, paying attention to the way you prepare it. Also buy local any chance you get.
Lean meat is high in grams of protein, which contribute to the fat-burning process. It is also worth mentioning that the consumption of meat reduces the risk of late-night cravings.
6. Nut Butters
Speaking about sources of proteins, nut butters are definitely on the “yes” list. They contain high-quality protein and fiber, representing the perfect choice for a satisfying snack.
From another perspective, it has been established that nut butters contain specific amino acids, such as L-arginine. This can improve the blood and lymph circulation, reducing the risk of water retention[5]. Thus, you can finally get rid of that water weight and look fantastic again.
Not to mention, nut butters are quite delicious, especially when paired with fruits.
7. Pumpkin
When the fall season comes around, pumpkins are everywhere
But did you know that pumpkins contain a lot of fiber? They are also rich in potassium, defeating the banana in this competition.
The regular consumption of pumpkin has been associated with a reduced risk of obesity. Pumpkin contains antioxidants as well, which can provide protection against cell damage.
Imagine a healthy dessert prepared with pumpkin puree, cinnamon, yoghurt, and chopped nuts. Or a delicious slice of baked pumpkin. There is truly nothing better to be enjoyed without feeling guilty about the intake of calories.
8. Potatoes
Baked potatoes can help those who are interested in quick weight loss. They contain plenty of potassium, preventing bloating and water retention (sodium-related).
When you cook potatoes in this manner, you are also getting a lot of fiber, which means that you will feel fuller for longer.
Always remember that potatoes are dense in nutrients, but their caloric intake changes when cooked differently. French fries are the worst, rich in calories and high in unhealthy fats (increased risk of weight gain and heart disease).
9. Seeds
No one would think about seeds as being worth introducing in a diet plan. However, these are definitely on the list of healthy foods to lose weight. They are rich in healthy fats and minerals, including zinc.
You can consume sunflower, pumpkin, flax, quinoa, chia, and sesame seeds. Take into account that some of these seeds, such as quinoa and chia, require hydration.
Another piece of good news is that you can integrate these seeds into different dishes, like salads or mixed into rice dishes.
10. Fermented Foods
Fermented foods are part of various cultures; for example, Koreans eat kimchi and other fermented foods as part of their daily diet.
If you are looking to get back to a healthy figure, you might benefit tremendously from such foods. Not to mention, they have the most amazing flavors to offer.
You can consume yogurt, kefir, tempeh, miso, or sauerkraut, as each of these fermented foods is rich in probiotics. These regulate the gut flora, which in turn works to keep you healthy and lean[6].
When your gut flora is healthy, your metabolism is active, and bloating is not a problem.
11. Nuts
We have mentioned that nut butters are healthy, so it makes sense that nuts are just as healthy.
Among the most satisfying snacks in the world, nuts can definitely be consumed by those looking to lose a few pounds. One can eat almonds, pecans, walnuts, and pistachios, but only in moderate quantities (as these are rich in calories).
It is important to know that regular consumption of nuts has been associated with a reduced abdominal circumference (as opposed to the consumption of carbs, which does exactly the opposite)[7].
Nuts are rich in healthy, monounsaturated fats, keeping the heart healthy as well. Just make sure you avoid nut snack packs with added sugar or salt.
12. Berries
While most fruits are rich in sugar and not recommended to those interested in losing weight, berries represent the exception.
The fruits of the forest are rich in fiber, allowing one to experience prolonged satiety. You can see some of the most common healthy berries below[8]:
Whether you prefer blueberries, raspberries, or strawberries, it’s worth knowing that all of these small fruits are rich in antioxidants. They provide protection against the damage done by free radicals and, as a bonus, they do not contain a lot of sugar.
13. Legumes
Legumes, including beans and lentils, can be turned into the most satisfying meals.
For someone looking for healthy foods for weight loss, they are excellent. On the one hand, they are rich in fiber and, thus, help you feel fuller for longer. On the other hand, they represent a good source of healthy proteins, which are necessary for an active metabolism.
Beans of various sorts, as well as lentils, are rich in minerals and vitamins (especially the ones from the B group). They can prevent you from becoming bloated, plus they contribute to the development of lean muscle mass[9].
How about a delicious lentil soup for lunch today?
14. Whole Grains
Many problems are caused by eating refined grains–these are often found in processed foods, increasing the risk of abdominal weight.
Whole grains, on the contrary, can contribute to your weight loss efforts. You can integrate quinoa, amaranth, barley, millet and brown rice into your diet, mixing them with Greek yogurt for a delicious treat[10].
Rich in minerals and satisfying, they will keep you full for a long time.
15. Bananas
Perhaps one of the most popular fruits in the world, the common banana is actually a superstar. Rich in potassium and magnesium, it represents the ideal choice for those who are overweight and plan on going on a diet.
Bananas counteract the effect of processed foods, helping with the elimination of water weight (salt-associated retention water weight).
It has also been proven that bananas contribute to the health of the gut flora, replenishing the good bacteria.
You can eat bananas as such, enjoying their delicious taste, or you can eat them with nut butters, cereals, or fresh berries. Frozen bananas can be turned into mouth-watering ice cream, a healthy version of the store-bought alternative[11].
Conclusion
These are some of the most effective and nutritious healthy foods for weight loss. As you have seen, these are easy to integrate into the daily diet and offer prolonged satiety.
Do not hesitate to have fun while preparing your meals, and remember to drink plenty of water, as this can help with the weight loss process as well.
It’s never too late to start a new diet and change your lifestyle, so don’t wait to get started.
More Healthy Foods to Lose Weight
- 15 Healthy Eating Tips from a Professional Health Coach
- 25 Healthy Snacks for Work: Decrease Hunger and Increase Productivity
- 10 Best Low Calorie Foods That Help You Lose Weight Fast
Featured photo credit: Jamie Street via unsplash.com
