close sharing button

10 healthy foods that helps you in loosing weight.

What is the best way to lose weight? Are there foods we can eat that can actually assist us in our health and weight loss journey today?

Today, I'm counting down 10 healthy foods for weight loss. So these are foods that have a lot of nutritional benefits, but they are also going to help us control our weight.

1. Spinach and Broccoli:

Broccoli

Spinach and broccoli are cruciferous vegetables. These foods are so nutrient-dense that it's really a no-brainer to include more. Most of these food included in a healthy diet because they give us a lot of fiber. They contain a lot of antioxidants and vitamins. Studies show spinach and broccoli has fat-burning capabilities. So incorporating these good leafy green vegetables in your diet will really going to help you to satisfy the nutritional needs of the body.



It is recommended that you consume the cruciferous vegetables with a little bit of vitamin C. So either squeezing lemon on your spinach or consuming these foods with something like grapefruit or oranges can help when it comes to weight loss.

2. Yogurt:

Yogurt

Yogurt is such a miracle weight-loss food. Yogurt is higher in protein than fat. It is a good source of energy. It is considered great for weight loss due to its high protein content. Adding yogurt in your diet will help you in controlling appetite which leads to consuming fewer calories.
Research says, adults who consume three servings of fat- free yogurt a day, lost around 22% more weight and body fat than those who simply cut calories and didn't bone up on calcium. Whole milk yogurt is going to be a much better option. It is a great example of a probiotic food or a fermented food that helps to foster a healthy gut.

3. Sweet potato:

Food to lose weight

How can a sweet potato help me lose weight when they are sweet. isn't it?

Sweet potatoes have a low glycemic index. Hypoglycemic index of boiled sweet potato ranges from 44 to 61 and that of baked sweet potato is 94 and 82 of roasted sweet potato. So there won't be any doubt about glucose spikes while consuming sweet potatoes.

Sweet potatoes are incredibly healthy options and contain a fiber called resistant starch. Two sweet potatoes have around 250 calories. This means you need to consume fewer calories and burn more.  According to some researchers, it can help in reducing the risk of obesity.

Also, they have beta-carotene, vitamin C, vitamin A and high water content that helps in suppressing appetite. And since they are whole food, they tend to be more filling comparing with any processed food.

4. Cherry:

Cherry

Cherries are also one of the lowest glycemic or lowest sugar fruits, which means it gives us fiber and lots of nutrients and it's going to be one of the healthiest ways to satisfy a sweet tooth. Cherries are high in water content. Our body can retain water from fruit more efficiently. They are also going to give you a lot of antioxidants and are also typically high in fiber, low in saturated fat and cholesterol, and good sources of vitamins and minerals.

So, adding cherries in your diet is a good option for weight loss.

5.  Almonds:

Almonds

Almonds give us 29 grams of protein per cup. We don't often think about nuts as an exceptional source of protein. They help to fill us up and keep us feeling satisfied longer. Also gives us a lot of minerals. So almonds in particular are going to give us magnesium and are known to be really great for supporting the health of the heart. Almonds are high in healthy monounsaturated fats, omega - fatty acids, fiber and protein, and also vitamin E.

Eating almonds every day can help in weight loss and higher fat metabolism and help in reducing levels of bad cholesterol, improves lipid profile, and burn fat-saturated in the belly area. Almonds can be used as a good idea snacking or making a salad for extra crunch.

6. Avocado: 


Avocado

Many dietitians consider avocado as one of the healthier fruit for losing weight.  They are rich in nutrients and healthy unsaturated fats. Avocados contain vitamin K, vitamin C, folate, potassium, and vitamin E. Each 50 g servings of avocado contains 80 calories. It's a great source of weight loss. So you can easily add them to your diet food. Avocados are an excellent food for that offer other benefits like vitamins enzymes antioxidants. Avocado also helps in controlling Type 2 diabetes which leads to insulin resistance and obesity. Avocados can be considered as a great nutrient boosting breakfast recipe.

7. Mushroom:

Mushroom

Mushrooms are a fantastic food for vegetarians. But they're also a great food for meat-eaters as well. Nutritionally speaking, they have a similar nutritional profile to animal Meats. They give us lots of iron and protein.
Studies show that people who followed a mushroom diet and replaced meat with mushrooms for one year experienced a significant loss in total weight, BMI, and waist circumference compared with those who ate a standard meat diet. It also helped their bodies to reduce cholesterol and blood pressure levels.


8. Quinoa:


Quinoa


Quinoa is actually a seed. Although it's often considered among the other whole grains like brown rice. Quinoa is a great replacement for your other high-carb foods.
If you really want to remove bread and tortillas and other things made with white flour from your diet, you can replace these things with whole grain or with quinoa.
In addition to being a great source of protein quinoa also gives us lots of antioxidants. Quinoa is also an anti-aging and an excellent source of fiber and minerals like selenium.

There's actually been a lot of scientific research done. Specifically on the correlation between whole grains in the diet and weight loss. So you're really doing yourself a big favor when you replace things like white rice with brown rice and things like white flour with something like quinoa.

9. Soybeans:

Soyabean

Soybeans give us 30 grams of protein per cup. Now, among the legumes we get lots of different health benefits, and just as a general rule of thumb legumes or beans are a great source of protein.

Research suggests that soy protein and its isoflavones may have a beneficial role in obesity. Several studies that are done on animals and humans show that consumption of soy protein helps in reducing body weight and fat mass and thereby lowers plasma cholesterol and triglycerides.

Soy has become a really common ingredient in processed foods, so you'll see things like Lecithin or Soy protein isolate but if you want to get the health benefits from soy you really need to eat it in a raw state. It's minimally processed or most in the natural state. The only other healthy source of soy is a fermented tofu product that you can find right in your grocery store.

10. Raw Cacao:

Raw cocoa

You'll be surprised if I mention chocolate when I am counting foods about weight loss? Let me tell you why. 

When you hear the words raw cacao what that means is that the powder has not been processed or heated in a lot of cases when you look at the ingredients on chocolate. You'll see the words processed with Alkali and that is the process that they use to make cacao powder, which is a lot more shelf-stable. It's going to last longer. But if you want the health benefits of the cacao bean you need to make sure that you have raw cacao powder. You can even get the cacao beans themselves.
Cacao gives us a great amount of iron. It is also got the largest amount of magnesium compared to any other food and it gives us fiber. So adding a little bit of cacao powder to our oatmeal or to a smoothie is a great way to get a little bit of more of that fiber that we really want to have in our diet so that we're feeling full and satisfied when we crave for chocolate. Anyways, if there's something that we can eat that actually gives us health benefits and satisfies a chocolate craving what could be better.

The bottom line is, with these really healthy vegetables the calories and the fat that, they give you are so low compared to the fiber and the nutrients they offer that it would be probably almost impossible to gain weight. These vegetables also support detoxification, their anti-inflammatory and just, in general, are going to aid in healthier more vibrant looking skin and in helping us to control your weight.



No comments:

Post a Comment