All of us know the basic equation for weight loss which is
Weight Loss = Calories Consumed < Calories Burned
But history shows us that losing weight is much more complicated than “calories in versus calories out. The covid19 pandemic hasn’t helped the situation. On the contrary it has become much worse. Studies have shown that people have gained more weight during the pandemic lockdown primarily because of less moving around and emotional eating.
Most of us are looking for the “magic pill” which burns belly fat and helps us to lose weight. Unfortunately, there is no such pill, however there are some foods that help to lose weight.
The type of food we eat is still a major contributing factor in weight loss or weight gain for that matter. Different types of foods have different effects on your metabolism and there are some foods that help to lose weight because they can help you feel full much longer and get rid of those food cravings.
I have put together a list of 20 foods that can help to lose weight.
You won’t need any special kitchen tools or appliances in your kitchen to incorporate these foods in your diet. So don’t hesitate and get your health on track.
1 - Avocados
The sugar-free avocados, loaded with healthy fats and fiber are one of the best foods that help to lose weight hands down.
Although avocados constitute mostly of fat but the water and fiber in them is what makes them unique. This unique combination helps in lowering the cholesterol levels in your body helping you to lose weight.
Antioxidants in avocados also help in detoxification of your body. A nutrient called glutathione found in avocados contributes in detoxifying your liver of harmful chemicals.
Avocados are one of the best sources for potassium which plays a key role in reducing blood pressure.
Nutrient rich avocados, when combined with eggs are one of the best combos for a filing breakfast to get you through the day and a perfect post workout snack.
2 - Wild Salmon
Salmon has nutrients to keep your energy levels on a high throughout the day while on a calorie restricted diet for weight loss.
Just like many other high protein foods, salmons also increase your metabolic rate and helps you control your appetite by keeping you feeling full for longer.
Salmon is loaded with lean proteins, vitamins, mineral, omega-3 and omega-6 fatty acids. This combination of nutrients helps to boost your metabolism and makes the salmon one of the healthiest fish you can include in your diet.
Wild salmon contains less calories and fat than farmed salmons but the same amount of protein making it excellent option for weight loss.
3 - Blueberries
A nutritious fruit containing essential vitamins, minerals and nutrients that helps to strengthen your immunity, increases circulation and helps to maintain good cardiovascular health, aids in anti-aging, all this while keeping you feeling full. Blueberries are rich in fiber, antioxidants, and phytochemicals which aids in a healthy metabolism.
They are full of fiber which keeps you feeling full, the reason why it is one of most popular foods that help to lose weight and also maintain a healthy weight.
One of the best ways to consume blueberries in your diet is to add it your favorite salad which will give it a subtle sweetness and increase your salads nutrient value. You can also add blueberries to your oatmeal breakfast or even make a blueberry smoothie.
4 - Cottage Cheese
Having cottage cheese is a great way to boost your protein intake. It is also very satiating, making you feel full with a comparatively less number of calories.
The reason of this satiety property in cottage cheese is that it contains casein protein. Researches have shown that casein protein in cottage cheese helps you feel full longer, which can reduce your craving drastically.
Among the various types of milk, cow’s milk contains the most casein protein. As a result, cottage cheese made from cow’s milk is a high-protein food that help to lose weight.
5 - Eggs
Eggs help to increase satiety and reduce your appetite. Researches have shown that eggs have been proven to lower the levels of Ghrelin hormone (aka the hunger hormone) in your body. The higher the level of ghrelin, the hungrier you’ll get.
It has been observed in studies that people who have eggs for breakfast tend to feel full longer. And also the portion size of their next meal is significantly less. Eggs are a great source of many important nutrients that your body will need when you are going on a weight loss diet and restricting the calorie intake.
6 - Oats
Rich in nutrients, affordable and endlessly customizable, oats are staple breakfast for many. Rich in healthy carbs and fiber, oats make a perfect breakfast for the fitness conscious. Whether you eat them raw or cooked, oats make for an ideal weight loss boosting food.
Beta-glucans are soluble fibers found in oats that have been shown to promote metabolic health and increase satiety.
Oats are high in dietary fiber, which is an important ingredient for weight loss. One of the simplest strategies to lose weight is to increase your fiber intake. Fiber is low in calories and helps keep you full longer so you’re less likely to overeat.
Oats, the underrated grain should be a regular part of any weight loss diet because they’re super versatile. They can be prepared in a variety of ways on any given day of the week. Add some fruit, honey, or even make your own granola bars to your oats to make them more interesting.
7 - Quinoa
Quinoa is a complete protein which basically means that it contains all nine necessary amino acids, including isoleucine, leucine, lysine, phenylalanine, tyrosine, cysteine, methionine, threonine, histidine, tryptophan, and valine, making it unique in its family.
Quinoa also contains starchy carbs, dietary fiber, phosphorus, magnesium, and iron, in addition to protein. Quinoa is gluten-free as well. Gluten is a group of storage proteins that can be found in a variety of cereal grains.
Gluten can be hazardous, and there is some truth to this. Gluten must be avoided by celiac disease sufferers in order to retain good health.
Quinoa, which is high in fiber when compared to other grains such as wheat and rice, can aid in the slowing of the metabolism. When fiber, the indigestible part of the food, is consumed, it makes it more difficult for the stomach to digest the entire food item.
As a result, the effort and calories expended by the body to digest a fiber-rich food exceed what it acquires in the first place.
8 - Red Chili Pepper
This fiery ingredient can significantly boost your metabolism within a few hours of eating it. This is due to the heat provided by capsaicin, which helps to convert fat into heat and thus burn fat, resulting in weight loss.
When you have a faster metabolism, you are more likely to convert essential nutrients into energy and burn fat.
They should be included in your diet, but only in moderation. They also have anti-inflammatory and gastro protective properties, which help to keep your body healthy. However, if you are on a high-blood-pressure medication, pregnant, breastfeeding, or taking any medication, you should avoid consuming red chili peppers and consult a doctor before doing so.
9 - Grapefruit
Grapefruit is high in pectin, nutrients, and low in calories, but it contains no saturated fats or cholesterol. It provides a lot of nutrition and water for a small amount of calories. As a result, it’s an excellent choice if you want to increase your intake of high-nutrient, low-calorie foods.
Eating half a grapefruit about 30 minutes before some of your daily meals may help you feel more satiated and consume fewer calories overall.
If you want to lose weight, this is a must-try. You can also consume a glass of grapefruit juice daily or include grapefruit in your salads to make an effective weight loss program.
10 - Apples
Apples are about 85 percent water and rich in fiber, antioxidants, and low in calories making them truly one of the healthiest foods you can eat.
Inexpensive, weeks of shelf life while refrigerated, very portable, apples are the go-to snack and should be a regular addition to your basket of foods that help to lose weight.
The nutrition value might differ slightly between the different apple varieties, but not all that much.
Filling your tummy with low calorie fats, proteins, complex carbohydrates, and fiber present in apples will keep you feeling full for hours.
Apples contain compounds called polyphenols which can help improve your immune system, lower the risk of a stroke and cardiovascular diseases.
The presence of fibers and polyphenols in apples remains undigested until they are fermented in the colon, where they act as food for friendly bacteria and aid in the removal of bad bacteria that thrive on fatty and high carbohydrate foods.
Obese people are thought to have an unbalanced gut. As a result, improving gut health becomes critical, and apples can play a significant role in this regard.
11 - Matcha Green Tea
Green Tea and Matcha, are the really the same thing? Not really. While green tea refers to the actual leaves, matcha is the ground powder of green tea leaves and doesn’t really have to come in a tea bag. And unlike green tea it’s not steeped in hot water but matcha is directly added to water and mixed.
Matcha is believed to boost your metabolism, but it’s actually the powerful antioxidant called Epigallocatechin Gallate (EGCG) present in matcha that is the key to a better digestive system. At the same time EGCG can help in reducing inflammation in your body.
You have to understand that there no miracle pill or miracle tea that is going to give you weight loss results you desire. It is about a lifestyle choice and being on a healthier diet and more physically active.
Studies link matcha to accelerated weigh loss. One reason for it is that matcha provides you a sustained flow of energy for several hours and this energy can be utilized more effectively in being more physically active giving you an extra boost to your weight loss journey.
12 - Pomegranate
Pomegranate seeds are high in antioxidants, polyphenols, and conjugated linolenic acid, which all aid in increased metabolism resulting in fat. Pomegranate juice can also aid in appetite suppression. Triglycerides are type of fats when combined with high cholesterol increase your risk of heart attack, strokes and pancreatitis. Pomegranates are known to block triglycerides in your system. By blocking this fat before it is stored in your body, Pomegranate also prevents them from accumulating as belly fat.
Pomegranate also has a slew of other health benefits, such as improving immunity, lowering cholesterol and blood pressure, flushing your system of harmful toxins.
Dietary nitrates in pomegranate are known to increase your blood flow which can increase your energy levels. Introduce these healthy seeds by mixing them into a bowl of salad, oatmeal, yogurt or even serve as a complement to grilled chicken. Let’s not forget the delicious homemade pomegranate juice.
13 - Edamame
You have to keep in mind that no single food makes you to lose weight but a combination of a healthy diet and a healthy lifestyle will provide you the weight loss results you desire. Because of its low calorie count, edamame can be an important factor in your weight loss journey.
kaempferol, an antioxidant abundantly found in edamame has been shown to lower blood sugar levels and increase your chances of shedding those extra pounds. edamame is a complete protein which also contains healthy fat, combined with fiber helps in slowing the process of emptying of the stomach, preventing hunger from returning as quickly after a meal.
Since soy proteins contain estrogen-like compounds don’t go overboard when eating edamame to lose weight, and consult a doctor before consuming soy especially if you suffer from a hormone-sensitive health condition.
14 - Broccoli
Broccoli contains a lot of fiber. When dietary fiber is exposed to water, it expands, which can increase satiety and reduce cravings. Simultaneously, dietary fiber can increase gastrointestinal peristalsis, boost metabolism, eliminate toxins, and reduce body fat accumulation.
The amount of preserved nutrients that broccoli can provide is determined by how it is prepared. Limiting broccoli to steaming or eating it raw without any additions helps preserve the nutrient value and limits the calorie intake.
Incorporating broccoli into your daily diet along with proper exercise will not only keep you healthy, but will also increase your fiber intake to keep you simply from ingesting more unwanted calories. You can also add broccoli into your sandwiches and salads. Or Boil and make chips out of broccoli.
15 - Chia Seeds
Chia seeds are a social media favorite food recommended by many including some top celebrities for weight loss.
The nutrient composition of chia seeds makes it one of the go to foods to help lose weight.
These power packed seeds are loaded with fiber, proteins, calcium, fatty acids, omega-3 and many other healthy nutrients. Increasing the intake of omega-3 increases your sensitivity to insulin, which can improve fat burning in your body.
About two tablespoons of chia seeds contain approximately 10 grams of fiber which is more than the required daily intake requirement.
Having a very high fiber content, chia seeds absorb much more water than most foods and give you a filling sensation, significantly reducing your appetite.
A highly recommended foods to incorporate in your diet for weight loss. One of the best combinations to consume chia seeds is with oatmeal or overnight oats.
16 - Chicken Breast
Chicken is one of the most popular types of meat which is low in calories but high in protein. Protein is the backbone of your cells and muscle growth and is by far the most filling nutrient.
Chicken breast consists of a lot of healthy vitamins and can deliver about a quarter of your daily protein needs. Researches have shown that increasing your intake of protein can enhance feelings of fullness and cut your food cravings which helps in weight loss and also aids maintaining a lean body mass.
17 - Beans
Beans are believed to be extremely nutritious and healthy. The different beans i.e. kidney beans, black beans, soybeans, pinto beans are significant sources of protein as well as fiber, and are enjoyed in many cuisines.
Beans are the edible seeds found in legumes. The beans grow in pods and are released when the natural seam in the pod splits open.
Beans are a fantastic source of protein because they are inexpensive, filling, and adaptable. Beans are high in fiber and take a long time to digest. This means you’ll feel fuller for longer, potentially preventing you from eating more.
More protein would be a welcome addition, as protein-rich diets have been shown to aid weight loss. To reduce weight, include a variety of beans and other legumes in your meal portions, such as kidney beans, black beans, soybeans and pinto beans.
Apple cider vinegar better known as ACV, is made from apples that are crushed and combined with yeast, sugar or some other carbohydrate to convert the sugar into alcohol. Then bacteria are added to ferment the alcohol into acetic acid.
The acetic acid in ACV is known to reduce belly fat and further suppress body fat accumulation making it incredibly popular in the natural health community.
There are basically two types of ACV available in the stores. The distilled ACV which is visibly more clear in the bottle.
The second type is the unpasteurized or the raw ACV. The raw ACV contains cloudy sediments that you see floating around in the bottle. These substances, known as “the mother,” and are made from natural enzymes during fermentation process.
ACV is popularly used in condiments like dressings for your salads. This is a great way to include it into your intake. This will increase feelings of fullness and make people eat fewer calories for the rest of the day.
19 - Watermelon
A cup of diced watermelon has only about 50 calories. This low calorie food, along with its essential nutrients such as vitamins A and C and lycopene, can help to limit weight gain and make losing weight easier if you follow a low calorie diet.
Eating less to lose weight is difficult if you are constantly hungry. The key is to eat foods that help you feel fuller for longer periods of time.
Foods with a low energy density, or calories per gram, may aid in weight loss because you can eat a large portion for very few calories. This makes it easier to fill up without exceeding your daily calorie allowance.
20 - Nuts
Walnuts, Pistachios, Almonds, Cashews, Pine Nuts can be included in a healthy weight-loss diet.
Nuts are high in vitamins and minerals, making them ideal for aiding in maintaining a healthy diet which is an important part of losing weight. Furthermore, because nuts contain healthy fats and a high protein content, they can help you feel fuller between meals making them one of best foods for weight loss.
They are a great snack because they have a good balance of protein, fiber, and healthy fats. Eating nuts has been shown in studies to improve metabolic health and even promote weight loss.
They also contain heart-healthy fats and other beneficial nutrients.
When consumed in moderation, nuts can be a healthy addition to an effective weight loss diet. Because of the healthy fat, fiber, and protein content, they are satiating and satisfying.
Just don’t overeating nut, because they’re still high in calories.
If you have food sensitivity or a food allergy to nuts and have been diagnosed with this condition in a food intolerance test or a food sensitivity test also known as a food allergy test by an allergist, then It might be better for you to avoid nuts.
The information contained in this article is for general information purposes only and is not meant to substitute professional dietary advice or treatment.
If you have or suspect, you may have allergies or have been diagnosed as food allergic or food sensitive in a food intolerance test or a food sensitivity test also known as a food allergy test by an allergist, or have or suspect you might have medical issues which may be affected by certain foods, or, after taking any of the foods listed in this article, find you may have or be experiencing side effects, you should immediately contact your health care provider. Any statements regarding foods to help in weight loss are to be used at your discretion and are not intended to diagnose, treat, cure or prevent any disease
Before you begin any weight loss or fitness program or change your nutritional regimen, you will consult your physician or other licensed healthcare practitioner to ensure that you are in good health and that these foods will not harm you.