All
the foods don’t supply the equal calories and their effects on physique are
totally different. They go through different metabolic pathways in the body and
have vastly different effects on hormones, hunger and the amount of the burning
calories.
According to some studies the following 20
foods are the most weight loss friendly foods on earth.
1.
Whole Eggs
Eggs
are highly rich in healthy fat and protein that make you feel full with a very
low amount of calories for a long time.
According
to a study conducted on 30 overweight women, eating eggs for breakfast instead
of bagels helps to increase satiety and feel full for the next 36 hours.
Another
8 week study compared eggs to bagels for breakfast and found that eggs
increased weight loss more than bagels on a calorie restricted diet.
Eggs
are also incredibly nutrient dense, almost all the nutrients are found in the
yolks.
Some
new studies also show that eggs don’t adversely affect blood cholesterol and
don’t cause heart attacks.
2.
Leafy Greens
The
best sources of leafy green are spinach, kale, swiss chards, collards and a few
others. They are rich in high with fiber, but are low in both carbohydrates and
calories. For having these properties they are perfect for a weight loss diet.
Leafy
greens help to increase the volume of meals with low calories. So, everybody
who eats leafy green in the meals, feels full but eats fewer calories overall.
These
are also highly nutritious and contain all types of vitamins, minerals,
antioxidants and calcium which are helpful for fat burning.
3.
Salmon
Salmon
is an oily fish and incredibly healthy. This fish is loaded with healthy fats,
high quality protein and contains all sorts of important nutrients. It’s also
very satisfying and keeps you full for many hours with relatively few calories.
Some
studies show that a huge number of people in the world don’t get enough iodine
that they require. Salmon along with other sea foods can be a good source for
iodine. Iodine is very extremely needed for proper function of the thyroid as
well as important to keep the metabolism running optimally.
Salmon
is also highly rich in Omega-3 fatty acids that helps to reduce inflammation as
well as plays a major role in obesity and metabolic disease.
You
can eat also trout, mackerel, herring, sardines and other types of oily fishes
that are also excellent for weight loss.
4.
Cruciferous Vegetables
Cauliflower,
broccoli, brussels sprouts, cabbage and many more are cruciferous vegetables. They
are high in fiber and tend to be incredibly fulfilling like other vegetables.
They also contain decent amounts of protein.
The
amount of protein is not as high as the amount of animal foods and legumes, but
they are high compared to most vegetables.
They
are also highly nutritious and contain cancer fighting substances. They are the
perfect foods for weight loss due to the combination of fiber, protein and low
energy density.
5.
Chicken Breast and Lean Beef
Meat
has been blamed for all sorts of health problems, despite no good evidence to
back it up. Although processed meat is unhealthy, the unprocessed meat is
healthy.
Even,
some studies show that red meat does not raise the risk of heart disease or
diabetes.
Two
big studies show that red meat has no correlation with cancer in women, but
only a very week correlation in men.
We
know that protein is the most fulfilling nutrient, by far, and eating a high
protein diet can make you burn up to 80 to 100 more calories a day. From this
point of view, meat is one of the best weight loss friendly foods, as it is
high in protein.
According
to some studies, increasing protein intake to 25-30% of calories can cut
cravings by 60% and reduce desire for late-night snacking by half that result
in weight loss of almost a pound a week.
It’s
better to eat fatty meats if you are on a low-carb diet and to eat lean meats
will be the most appropriate choice for the moderate to high carbohydrate diet
eaters.
6.
Boiled Potatoes
White
potatoes have several properties that make them a perfect food for both optimal
health and weight loss, despite of having fallen out of favour for some
reasons.
They
contain almost everything a little bit that we need including an incredibly
diverse range of nutrients.
Lots
of people in the world depend on potatoes alone for living for extended periods
of time.
Potatoes
may be a good source of potassium, a nutrient that plays an important role in
blood pressure control, but problem is that most people don’t get enough of it.
The
Satiety Index scale measures how fulfilling different foods are, on this scale
white boiled potatoes scored the highest of all the foods tested. So, by eating
white boiled potatoes, you will naturally feel full and eat less of other foods
instead.
The
boiled potatoes should be allowed for a while to form large amounts of
resistant starch, a fiber like substance that has been shown to have all sorts
of health benefits including weight loss.
You
can eat also turnips, sweet potatoes and other root vegetables that are also
excellent for weight loss and other health benefits.
7.
Tuna
Tuna
is a lean fish with high protein but low calorie; and of course there isn’t
much fat in it.
This
fish is great to keep protein high with total calories and fat low, that’s why
it is popular among fitness models and bodybuilders who live on a cut.
Make
ensure to choose tuna canned in water, but not oil to emphasize protein intake.
8.
Legumes and Beans
Beans
and legumes are black beans, lentils, kidney beans and some other which can be
beneficial for weight loss.
They
are high in rich with fiber and protein, and they also contain some resistant
starch.
But
the main problem is that some people cannot prepare the legume that’s why they
have a problem with tolerating it. So, it’s very important to prepare it well.
9.
Soups
Soup
is very effective against obesity. Most foods with low energy density are those
that contain lots of water, such as fruits and vegetables. Meals and diets with
these types of foods make people feel full for a longer time and eat fewer
calories. You can just add water with these foods to make soup.
According
to some studies, eating the same foods making in a soup instead of as solid
foods, makes people feel more satiated and eat significantly fewer calories.
10.
Cottage Cheese
All
the dairy products are rich in high in protein. One of the best dairy products
is cottage cheese which is mostly just protein with very little fat and
carbohydrate.
It’s
a great way to boost your protein intake just by eating plenty of cottage
cheese. It’s also very satiating, making you feel full with a relatively low
amount of calories.
Dairy
products also contain high amount of calcium which helps also in the fat
burning process.
11.
Avocados
Avocados
are unique with healthy fats among the fruits where the most of others are high
in carbs. They are similar with olive oil in terms of the same type of fat
found, particularly high in monounsaturated oleic acid.
You
may think that they are energy dense, but they aren’t, as they contain a lot of
water along with the high fat.
Studies
show that the fats in avocados can increase the nutrient uptake from the
vegetables 2.6 to 15 fold, that’s why they can be perfect as additions to
salad. They also contain many important nutrients like fiber and potassium.
12.
Apple Cider Vinegar
Apple
cider vinegar is popular for use in condiments, like dressings or vinaigrettes;
even some people dilute it in water to drink. It is incredibly popular in the
natural health community.
According
to several studies in humans, vinegar can be useful for people who are trying
to lose weight.
If
you take vinegar at the same time of a high-carb meal, it can increase feelings
of fullness and make you eat 200-275 fewer calories for the rest of the day.
According
to a study in obese individuals, the people who take 15-30 ml of vinegar per
day for 12 weeks lose weight of 2.6-3.7 pounds, or 1.2-1.7 kilograms.
Vinegar
also reduces blood sugar spikes after a meal that leads to all types of
beneficial effects on health in the long term.
13.
Nuts
Nuts
should be inherently fattening as they are high in fat. But they aren’t. They
contain healthy fats, fiber and balanced amounts of protein; and have become an
excellent snack.
Lots
of studies have shown that the people who eat nuts improve metabolic health as well
as lose weight.
According
to a population study, the people who eat nuts tend to be leaner and healthier
than the people who don’t.
But,
keep in mind that if you eat massive amounts of nuts, you should avoid the
other pretty high in calories.
14.
Whole Grains
All
the grains are not healthy shown in the recent years in studies, but still
there are some types that are definitely healthy.
The
healthy grains may be some non-gluten, whole grains that contain fiber highly
as well as a decent amount of protein. For example, they can be oats, quinoa
and brown rice.
Oats
are highly rich in soluble fibers, beta-glucans that increase satiety and
improve metabolic health.
Both
brown and white rice after being cooked and cool afterwards contain significant
amounts of resistant starch.
But
you should keep in mind that refined grains are a disaster, even the label
whole grain processed junk foods can be both harmful and fattening.
There
is nothing wrong with eating some of the healthier grains if you can tolerate
them, even if you are on a very low-carb diet. So, you have no need to avoid
grains just on thinking that they are high in carbohydrates.
15.
Chili Pepper
In
some studies, chili peppers are very helpful for weight loss, as they contain a
substance named capsaicin that are very effective to reduce appetite and
increase fat burning.
They
are used as a common ingredient in many commercial weight loss supplements and
even sold in supplement form.
One
study compared the people who eat chili peppers regularly with the people who
don’t eat and got a better result for the chili peppers eaters, and showed that
eating 1 gram of red chili pepper reduced appetite and increased fat burning.
16.
Fruit
Fruits
are one of the best weight loss friendly foods for having some ideal properties.
Most health experts suggest eating fruit to have a healthy body.
There
are lots of studies on fruits for health, but very rare to find any to go
against fruit. According to some population studies, the people who eat mostly
the fruit and vegetables tend to be healthier than the people who don’t eat.
They
may have sugar, but with a low energy density and take a while to chew. Another
thing is the fiber that helps prevent the sugar from being released too quickly
into the bloodstream.
For
almost all, fruits can be an effective and delicious addition to a weight loss
diet. The only people who are on a very low-carb ketogenic diet, or have some
sort of intolerance to fructose can avoid or minimize fruit.
17.
Grapefruit
Grapefruit
is one of the most effective ways to lose weight. There are lots of studies
directly conducted on grapefruit.
According
to a study which was conducted on 91 obese individuals, eating half a fresh
grapefruit before meals caused weight loss of 3.5 pounds or 1.6 kg over a
period of 12 weeks.
Grapefruit
also helps to reduce in insulin resistance, a metabolic abnormality that is
implicated in various chronic diseases.
So,
you can eat half of a grapefruit about half an hour before some of your daily
meals to feel more satiated and eat fewer calories overall.
18.
Chia Seeds
Chia
seeds are very weight loss friendly and very nutritious foods on the planet.
They contain of pretty high carbohydrate of 12 grams per ounce, but 11 grams of
those are fiber that makes chia seeds a low-carb friendly food, and one of the
best sources of fiber in the world.
Chia
seeds can absorb up to 11-12 times their weight in water, turning gel-like and
expanding in your stomach due to the huge amount of fiber.
Accrding
to some studies, chia seeds have very low significant effect statistically on
weight loss, but reduce appetite effectively.
But
chia seeds may be a sensible part of weight loss diet due to the nutrient
composition.
19.
Coconut Oil
There
are different types of fats that affect differently. Coconut oil contains fatty
acids highly of a medium length named Medium Chain Triglycerides (MCTs).
These
fatty acids boost satiety high compared to other fats, as well as increase the
amount of calories burned.
The
two studies, one in men and the other in women show that coconut oil helps to
reduce the amounts of belly fat.
It’s
not good to add coconut oil on the top of meals. You can replace your cooking fats
with coconut oil. Extra virgin olive oil can be mentioned worth-fully also,
because it is probably the healthiest fat on the planet.
20.
Full-Fat Yoghurt
Yoghurt
is another excellent dairy food. It contains pro-biotic bacteria that can
improve the function of your gut. It helps to protect against inflammation and
leptin resistance that are responsible mainly for obesity having a healthy gut.
Studies
show that full-fat dairy, but not low-fat, is associated with a reduced risk of
obesity and type 2 diabetes over time. So, just make sure to choose full-fat
yogurt. It is best to avoid the low-fat yogurt as it contains higher amount of
sugar.
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