Gaining weight is much easier than losing it. There’s no one tip that’s going to help shed those extra pounds. Exercising is important, but what you eat matters a lot. Diet could be an effective weight loss measure, but before choosing your diet, make sure you have a good calorie balance scale, which is important if you are looking to shed a few pounds. Studies have reported that a healthy diet is the best option for weight loss.
A healthy diet generally means avoiding processed foods and including more natural options such as fruits and vegetables. However, not all fruits and vegetables can help you achieve your weight loss goals. There are certain foods that can specifically help with this as they can have vastly different effects on your hunger, hormones, and the number of calories you burn. Most included as part of a weight-loss diet have a few things in common: they’re high in fiber (which helps keep you feeling fuller longer) and have a low energy density-meaning that you can eat a decent-sized portion without overdoing calorie consumption (http://www.eatingwell.com). Here are 9 best foods to promote effective weight loss:
- Avocados: Avocados add creaminess and flavor to salads and sandwiches. This unique fruit is rich in dietary fiber, potassium and phytochemicals. Avocado contains monounsaturated fatty acids that speed up the process of converting fat into energy and boosts metabolism rate. An increase in metabolic rate means you burn more calories throughout the day which promotes weight loss. A report from Eating Well cites a study which found that people who eat avocados tend to have lower BMI, body weight and waist circumference than people who don’t eat this green superfood.
- Whole Eggs: Eggs are one of the most misunderstood foods and once feared for being high in cholesterol. But now, whole eggs have been making a comeback. Whole eggs can help you get all the nutrients you need on a calorie-restricted diet. A www.healthline.com article notes that protein is the most important macronutrient when it comes to losing weight. Eggs are rich in high-quality protein, fats and essential nutrients like vitamin D and choline. Including this protein-rich food in your breakfast can promotes weight loss as protein increases satiety while controlling appetite hormones, helping fend off hunger until lunchtime. One study found that overweight women who ate eggs for breakfast (instead of bagels) experienced increased feelings of fullness which made them eat less for the next 36 hours.
- Beans and Legumes: All beans and legumes (lentils, black beans, kidney beans, etc.) are high in fiber which can be beneficial for weight loss as they help you feel fuller longer and control hunger. Eating beans and legumes has also been linked with various other health benefits, including lowering blood pressure, reducing LDL cholesterol, and reducing risk of cardiovascular disease (www.eatingwell.com).
- Apple Cider Vinegar: An incredible food that is popular in the natural health community, apple cider vinegar supports weight loss. It contains acetic acid which is known to reduce belly fat and restrain body fat build up. Adding apple cider vinegar to your vegetable salad could help curb your appetite, potentially leading to greater weight loss.
- Chia Seeds: Chia seeds are a low-carb-friendly food and one of the best sources of fiber in the world. With its high fiber content, chia seeds can absorb up to 11-12 times their weight in water, expanding in your stomach, filling you up, and reducing your appetite. Add chia seeds to salads and smoothies.
- Yogurt: Protein-packed and full of probiotics, yogurt is good for gut health and may help your weight-loss efforts. Probiotics help to boost immunity, regulate belly function and burn the bloat. Avoid flavored yogurt with added sugar as it would add on calories. Instead, sweeten plain yogurt with fresh fruit.
- Salmon: Salmon is a super anti-inflammatory food that contains high-quality protein and omega-3 fatty acids which are good for burning belly fat. Salmon helps control the hormone levels that cause excess fat to accumulate, boosts heart health, lowers your risk of dementia and improves your mood. One study found that a diet rich in omega-3 fatty acids helped people feel more satisfied when they were watching their calories.
- Popcorn: It’s an excellent weight-loss snack – if it’s not drenched in butter. Popcorn is filled with air and considered a low-calorie snack. Stick to low-fat, low-sodium microwave popcorn.
- Almonds: Almonds are an excellent source of fiber and protein, and can help you feel fuller longer.
While all of these foods are good for weight loss, make sure you eat it in moderation. And remember that regular exercise is also important for weight loss.