An unhealthy diet can prevent you from losing weight. Foods with higher calories and ultra-processed food won’t help your body to maintain a healthy weight. Therefore, to maintain a healthy weight or to lose those extra pounds look for foods with low-calorie density, lots of Fibre, Protein and Calcium. Meals and diets with low energy density lead people to eat fewer calories. So you should add lots of vegetables and fruits to your diet plan. Foods like Brown rice, Dark Chocolate (not the sugary ones), Pumpkin, Oats, and berries like blackberries or blueberries can help you to lose weight. Also Coffee and Tea like Black Coffee, Oolong Tea, and Green Tea can help you to maintain a healthy weight. These ten foods are not some miracle cure, but adding more of them into your rotation of foods will indeed help you lose weight as part of a calorie-controlled diet…
If you don’t consume a high number of eggs, eggs are really great for you especially when you are trying to lose weight. High in protein, fat, nutrients and vitamin B12, adding a whole egg to your breakfast will keep you full for a long time and prevent you from eating frequently.
2. Leafy Greens
Green veggies are always good for your health. Leafy Greens like Spinach, collards, swiss chards and Kale should be added to your diet plan. These foods are low in calories and carbohydrates and loaded with fibre, nutrition and many vitamins, antioxidants and minerals, including calcium. As we said before foods with low energy density make people eat fewer calories overall, Leafy Greens are great for controlling your food intake. They also add volume to your meals which helps you to keep full.
3. Salmon & Tuna
Fishes are a great source of healthy protein especially salmon, tuna & sardines. Other than healthy protein and fats, salmon also includes a number of important nutrients which helps your metabolism stay high. Omega-3 fatty acids also play a beneficial role in obesity and metabolic disease. Tuna is another fish low in calories and high-protein food. Its a lean making it low in fat. These fishes fill you up & and curb cravings.
4. Cruciferous Vegetables
Cruciferous Vegetables include broccoli, cauliflower, cabbage, and brussels sprouts. These highly nutritious vegetables have a low energy density and a high amount of fibre. They also have a few proteins and help your tummy to keep full.
5. Beans & Legumes
Beans and legumes like lentils can be very beneficial in your diet plan. Beans, chickpeas, lentils, and peas are known as pulses, as a group. Lentils, black beans, kidney beans are very helpful to maintain a healthy weight. They are high in protein and fibre and also have a few amounts of resistant starch. And with plant-based protein, plus minerals and B-vitamins, beans also helps to reduce bloating.
6. Potatoes & Sweet Potatoes
Though Potatoes have a bad reputation, they are actually very beneficial to your health as long as you don’t deep fry them. Boiled potatoes are an excellent source of potassium, which can help beat bloating and balance sodium. They are filled with fibre and spuds which helps you stay fuller longer. Sweet potatoes have a lot of nutrients, antioxidants, minerals, and fibre. With properties like Vitamin B6, potassium, and iron and sweet potatoes help to keep your immune system strong.
According to studies regular intake of avocados can lower waist circumference and BMI. This green veggie is rich in monounsaturated fatty acids which is heart-healthy and filling, dietary fibre, potassium and phytochemicals. Their satisfying fat and fibre combo help you to stay full and may help you slim down. Adding Avocado Oil in your diet can also help you to lose some extra pounds.
Studies suggest that calcium-containing foods may help you to lower body weight. Replacing your regular unhealthy snacks with foods like Cottage cheese, Parmesan Cheese, Greek yoghurt and mozzarella stick or a cup of low-fat milk can be really beneficial for your health. Eating more fibre and probiotics helps keep your gut bacteria in check which impacts your metabolism.
Many studies have shown that people who consume the most fruit and veggies tend to be healthier than people who don’t. Grapefruit, Bananas, Apples, Citrus Fruits and Pears are especially helpful when it comes to losing weight. Fruits contain natural sugar, fibre, antioxidants, and various nutrients and they have a low energy density.
10. Nuts & Nut Butter
Almonds, peanuts, walnuts, pistachios, and Almonds & Peanut Butter all these foods have been linked with maintaining a healthy weight. Studies show that people who snack on nuts may have lower abdominal fat. Nuts are rich in monounsaturated fats which are heart-healthy and help you stay fuller for longer. Nut butter like Almonds & Peanut Butter contains a good amount of protein and fibre which are known for helping in weight loss.
Apart from these, here some other foods that help you to lose weight are- Apple Cider Vinegar, healthy Soups, Whole Grains, Celery, Seeds including Pumpkin & Sunflower Seeds, Quinoa, Salad Staples foods like Tomatoes, mushrooms, carrots, cucumber, Herbs and Spices especially Chili Pepper, Onions, Ginger & also Salsa is a great dish if you are trying to maintain a healthy weight.