Top Foods for Weight Loss

Top Foods for Weight Loss

August 26, 2019

For those who want to lose weight, hunting down the latest weight loss tips seems like the easy answer. But there is a better way to slim the waistline — eating healthy. Now, this might not seem like a novel idea when this fad has been around for ages, but don't think about it like you're going to eat any kind of food; you're going to enjoy the top foods for weight loss.

 

Removing stubborn belly fat is easier when you consume foods high in vitamins and minerals and low in calories and saturated fat. You can also eat more of these foods at once, which will fill you up longer and make fatty options less desirable.

 

Top Foods for Weight Loss

 

Olive Oil

Every meal plan should include oils high in monounsaturated fats like olive oil, coconut oil, sunflower oil, and canola oil. A study published in the American Heart Association showed that healthy oils, like extra virgin olive oils, reduced inflammation. Olive oil has oleic acid, which helps reduce swelling. It’s also loaded with antioxidants and nutrients like vitamin K and E.

 

Sweet Potato

Choosing foods with high fiber content help aid weight loss. Fiber that's derived from sweet potatoes absorbs water in the body and makes you feel fuller longer. Sweet potatoes are a sweet option for healthy carbs and limited calories.  One study showed that rats taking a sweet potato extract ate less than rats who didn't receive the compound.

 

Greek Yogurt 

One weight management food is greek yogurt. Greek yogurt has a significant amount of probiotics and more protein than regular yogurt. Probiotics are what's naturally found in the digestive system and reduce harmful bacteria and organisms in the gut. Also, probiotics encourage the immune system to respond to bacteria and diseases. Another benefit is that it aids digestion and helps prevent gastrointestinal infections. Greek yogurt has 17 grams of protein per serving; more than some processed protein shakes.

 

Hardboiled Egg 

One healthy snack is a hardboiled egg. For the longest time, people avoided eggs because of what was considered "bad LDL-cholesterol." Now studies show that whole eggs are nutrient-dense food that keeps you fuller longer. Also, even though bad cholesterol levels do increase for some people, research showed that obese women who consumed eggs for breakfast instead of bread lost weight.

Leafy Greens

Leafy greens include kale, chard, spring mix, and romaine lettuce.  Considered one of the superfoods for weight loss because leafy greens come packed with nutrients yet have reduced energy density.  Lower energy density means the food has fewer calories and fats but higher nutritional value. The American Journal of Clinical Medicine published a study showing that for people who ate meals with lower dietary energy lost weight while controlling hunger.

 

Cruciferous Vegetables

Cruciferous vegetables include cabbage, broccoli, cauliflower, and Brussel sprouts. These kinds of plants are high in fiber and protein, giving people a feeling of fullness.  Cruciferous vegetables provide excellent sources of essential vitamins and minerals too.  The Journal of Nutrition and Cancer published a study showing that these vegetables contain cancer-fighting substances. Eating healthy amounts of cruciferous vegetables may decrease your risk of breast cancer or prostate cancer

 

Green Tea

After water, green tea is the most consumed drink in the world according to a study published in the American College of Nutrition Journal. Green tea is a weight-loss food and has high concentrations of antioxidants and cancer-fighting properties. It's unclear how green tea metabolizes in the body, but evidence suggests that drinking some every day helps people lose weight.

 

Cayenne Pepper 

The British Journal of Nutritional Medicine published a study outlining that capsaicin, an active ingredient in cayenne pepper, may decrease hunger and increase fat burning. Cayenne pepper and chili peppers are common ingredients in weight loss supplements. It should be noted that some studies showed that weight loss potential was less for people used to spicy foods.

 

Cottage Cheese 

While dairy products can have higher calories per gram than other top foods for weight loss, cottage cheese is high in protein with few carbs and fat. Cottage cheese is also high in calcium,  which has been shown to aid weight loss in some studies.

 

Apple Cider Vinegar 

Apple Cider Vinegar is a common ingredient in salad dressings or vinaigrettes. It's popular in health and wellness communities because it helps reduce blood sugar levels. Some studies indicate that consuming 15 or 30 ml per day increases feelings of fullness. In one study, obese women lost on average of 2.5 to 3.5 pounds in one month.

 

Beans and Legumes 

Excellent sources of protein are red beans, black beans, and lentils. Also, they have lower levels of carbs and fats, increasing satiety. It's important to keep in mind that some people have a hard time digesting beans and legumes so correctly preparing them is essential.

 

Chia Seeds

One of the best sources of fiber in the world is chia seeds. Because of its high fiber content, chia seeds can expand in your stomach making you feel much fuller. Not only do chia seeds have an abundance of fiber but are one of the most nutritious foods you can eat. Sprinkle some on your morning cereal and reap the benefits.

 

Nuts

When consumed in moderation, nuts have a healthy balance of protein and fat. Eating raw almonds or peanuts is the best way to consume nuts, but other products like peanut butter or almond butter give you the same weight management benefit.

 

Dark Chocolate 

The Mayans and Aztecs have been using the cacao bean for years to combat disease. Recent studies suggest that dark chocolate with high concentrations of the cacao bean have not only antioxidant effects but promote weight loss. Like nuts, consume dark chocolate in moderate amounts; otherwise, the calories will overturn the benefit.

 

Weight gain is a concern for most people. But in the end, it's really about choosing the right foods and being aware of why consuming these foods not only encourages weight loss but also helps keep your body healthy longer.

 

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Eat More, Weigh Less? | Healthy Weight | CDC. (n.d.). Retrieved from https://www.cdc.gov/healthyweight/healthy_eating/energy_density.html

Effects of Egg Consumption on Blood Lipids: A Systematic Review and Meta-Analysis of Randomized Clinical Trials. (n.d.). Retrieved April 6, 2019, from https://www.tandfonline.com/doi/abs/10.1080/07315724.2017.1366878?journalCode=uacn20

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Lejeune, M. P., Kovacs, E. M., & Westerterp-Plantenga, M. S. (2007, March 09). Effect of capsaicin on substrate oxidation and weight maintenance after modest body-weight loss in human subjects | British Journal of Nutrition. Retrieved April 6, 2019, from https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/effect-of-capsaicin-on-substrate-oxidation-and-weight-maintenance-after-modest-bodyweight-loss-in-human-subjects/E8121427A21687A67B20E373B787041D

Lifestyle Interventions to Reduce Cardiovascular Risk: Systematic Evidence Review from the Lifestyle Work Group. (n.d.). Retrieved April 6, 2019, from https://www.nhlbi.nih.gov/health-topics/lifestyle-interventions-reduce-cardiovascular-risk

 

 



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