Weight loss is about making healthy food choices. However, most people associate healthy with unappetizing foods. Thankfully, you don’t have to worry about taste as there are many delicious and nutrient-rich healthy foods that can not only help you lose weight but also ensure you maintain optimal health.
Packed with large amounts of vitamins, minerals, polyphenols and antioxidants. These 10 healthy foods help you stay trim and slim without compromising your nutrient intake. So, here are 10 superfoods that you should be looking to consume regularly if you are keen on shedding those unwanted pounds.
Some recent studies carried out on eggs suggest that it is one of the healthiest foods that should be consumed during the weight loss regime. Debunking the myth of high cholesterol and the cause of heart attacks, eggs are highly nutritious and less in calories. Researchers have found that people who ate a couple of eggs for breakfast consumed 400 lesser calories in next 36 hours compared to those who ate bagel-based breakfast with the same amount of calories and protein.
Well, an apple a day may not keep the doctor away, but it works wonder in keeping away fat from getting deposited. A high fiber diet, as suggested by numerous studies, prevents weight gain. A medium sized apple has 4.4 gms of fiber and around 95 calories, so you have a good reason to include it into your weight loss dietary.
3. Green Leafy Vegetables
Green leafy vegetables are high in Fiber, minerals, vitamins and antioxidants, besides they are low in calorie. Eating more vegetables will help you to lose weight without increasing your calorie intake. Green leafy vegetables are also beneficial in increasing the hemoglobin in the body by substantiating the iron requirement. Owing to the properties that the green vegetables like spinach, gourd, kale, etc. have in them. You are more likely to lose the extra amount of weight.
Apart from weight loss benefits, leafy vegetables boost overall health. They help in reducing the high blood pressure and prevent diabetes.
Salmon contains a high amount of omega-3 fatty acids, which has several health benefits. It helps reducing the inflammation and fight obesity. It keeps your metabolic health in check and also lowers the risk of heart attack. Salmon fish is quite a healthy delicious treat to the stomach especially when you are working towards the dietary plans for your weight loss. It completely makes you full for several hours so that you don’t increase your calorie intake. It contains all the essential nutrients required for the proper functioning of our body.
The soups contain low energy density that helps you eat the lesser amount of calories and in a way accelerate the weight loss plan. Research has shown that eating soup is very effective for losing weight than eating solid food. Soup satiates your stomach for a longer period and will make you eat less which is a great way to control your calories without keeping you hungry.
6. Beans and Legumes
Beans and legumes are quite essential for the weight loss as they are high in protein and fiber. Consuming one gram of fiber cuts down seven calories from our body. Eating beans regularly will reduce belly fat immensely and help fight obesity, primarily because of their fiber-rich content. The only thing that you need to keep in mind is the preparation of the legumes as some people have a problem tolerating them. It can create problem to the person consuming it if they are not properly prepared. Black beans, chickpeas, and lentils are a perfect example of legumes that accelerates the weight loss.
7. Cottage cheese
Cottage cheese is packed with protein and calcium. Protein keeps your hunger away for a longer time allowing you to maintain a calorie deficit. Calcium strengthens your bones and accelerates the fat burning process. For weight loss purpose, American Journal of Clinical Nutrition suggests choosing non-fat cottage cheese as it has 120 calories per cup compared to full-fat or low-fat cottage cheese that has 230 calories and 160 calories respectively.
Chickpeas are loaded with protein and fiber content. These are two essential nutrients that help you control your calorie intake. Eating chickpeas regularly will prevent you from overeating and keep your hunger in control. One cup of chickpeas has 14 gms of protein and 12 gms of fiber which fulfills half of your daily requirement.
According to a study people who ate Oatmeal in their breakfast for six days had experienced a significant reduction in their cholesterol level and waistline. Oats contain healthy carbohydrates, soluble fiber, and enough calories to keep you satisfied for good amount of time. However, avoid eating packaged flavored oatmeal because they contain added sugar which will increase your calorie intake and hamper your weight loss plans. Instead of buying instant oatmeal buy plain oats and make your own oatmeal at home with healthy mix-ins.
Almonds are high in proteins, vitamin E & B12, magnesium, copper and healthy fats. A Study published in The Journal of the International Society of Sports Nutrition states that amino acid L-arginine present in almonds accelerate fat burning process during exercise which makes them a fat loss friendly snack. Almonds also help you to keep your sugar level under control and improve your metabolic health. But don’t eat almonds in large amount since they are high in calories. Eating Almonds more than recommended size may have an adverse effect on your health. Recommended size is 1 ounce or 23 almonds.