In order to lose fat, a great number of people choose regular exercise. However, if you want to see real weight-loss results, think about what you are eating. It is a common thought that dropping some pounds is depriving yourself. I do not contradict this notion, but I want to add another part of a fat-loss equation: choose the right weight loss foods that satisfy your appetite and contain nutrition for your health. Different foods require different metabolic pathways in the body and have vastly different effects on hunger, hormones and how many calories we burn.
Foods you should eat for weight loss.
Egg is considered as cement for your body construction. It is the best food you can eat if you need to lose weight. Leave out the fear of its high cholesterol, new researches show that egg does not adversely neither affect blood cholesterol nor cause heart attacks.
Egg is high in protein and healthy fats. Whenever you want to fill your stomach, 2 eggs can make you feel full with a very low amount of calories. They are incredibly nutrient dense and help you get all nutrients you need on a restricted diet.
2. Green and cruciferous vegetables
Any type of vegetable and fruits contain more fiber and vitamin. In this list, we should list out some typical ones, namely, broccoli (great source of fiber and calcium), cabbage (rich in antioxidants), lettuce (contain vitamin B, folic acid, manganese), spinach (rich in iron, vitamin C, K, folic acid), etc.
Most of the mentioned leafy greens are very high in all sorts of vitamins, minerals and antioxidants. Some are a great immune-booster, some regulate blood sugar and prevent aging period. They are great way to increase the volume of your meal without increasing the calories.
3. Oily fish
Oily fish like salmon is super healthy thanks for it high quality protein, healthy fats and other sorts of nutrients. All are necessary to keep the metabolism running optimally. It’s a deficiency if we do not mention Omega 3 fatty acid – the most vital nutrient of a salmon. This acid helps reduce inflammation, obesity and metabolic diseases.
Other types of oily fish are mackerel, trout, sardines, herrings, etc.
4. Lean beef and chicken breast
The fact that proceed meat is unhealthy to some extents is undeniable. However, studies have shown that unprocessed red meat does not raise the risk of heart disease or diabetes. Not only that, red meat has only a weak connection with cancer in men and no correlation in women.
You should add lean beef and chicken breast to your weight-loss menu because of their high protein. Another result of recent study reveals that increasing your protein intake to 20-30 % of calories can cut cravings down by 60% and reduce desire for late meal by half.
If you are on a low-carb diet, you are freely to choose your protein source. For a moderate carbohydrate diet, lean meats sound more appropriate.
5. Beans, nuts and grains
These natural nutrient sources are beneficial for your health by providing protein, fiber, and healthy fat. Lentils, black beans, kidney beans contain some resistant starch.
Nuts play role in improving metabolic health and contribute itself to your weight-loss process. Researches have shown that people who eat nuts tend to be healthier and leaner. However, nuts are still high in calories. Then if you tend to binge and consume a big sum, it’s time to put them away.
Grains, for instance oats, brown rice, quinoa, are loaded with fiber and protein. Beta-glucans – soluble fibers – helps to increase satiety and improve metabolic health.
If you are on a low-carb diet, cross the name of grains out of your recipe because they are high in carbohydrates. However, you can eat some if some types of grains are your favorite. Remember that moderation is the best.
6. Chewing gum
This option is for quick solution when you want to grab anything. Chewing sends signals to your brain that you are eating something, then you will have a fake full.
… and foods you shouldn’t
It may break your heart when saying that some of the best-tasting foods are evils when it comes to diet. Now take a few time looking at the list below to see a list of foods below. However, these are just typical foods that we consume every day, you can enjoy them but with careful attention because a piece of chocolate can damage your mental strength. Remember that dieting requires the restriction of carb, sugar and fat in your daily meals. Therefore, cross out these from your weight loss foods list:
Snack contains carbs, healthy fat and proteins which take longer to digest. According to research, you only consume 100 calories per portion but this number is added to your daily nutrition. A cutback on calories does not mean you load up on junk. Snake can be good for a while, but not a good meal option.
However, snack also contributes to a balanced diet. Try a slice of bread with no butter or a whole grain crackers with low-fat cheese to avoid monotony.
2. Whole milk
This drink provides extra fat and cholesterol. It is advisable to replace whole milk with the skimmed variety to enjoy the benefit of milk without paying too much attention about the calories.
This drink increases your appetite which is contrary to pure water. This is also the reason why some restaurant offer alcohol before a meal to get you order more. Besides, it slows down your fat-burning metabolism (up to 73% for a few hours).
4. Bread, cracker, dry cereal, rice cake and other starchy food
These high-in-carb foods can easily put more weight on you without recognition. Too much carb will be absorbed as simple sugar, then be transmitted to your blood stream. Diseases stem from this point.