Sometimes, we need a healthy and balanced diet to maintain good health and body weight. When you think of shedding those extra pounds, your mind immediately goes to eating less, cutting calories, and missing out on delicious recipes.
But that’s not the case. Weight loss does not require you to cut down on eating or skipping meals. In fact, according to a study on nutritional health, it was seen that people who eat less than 1000 calories per day or skip meals in hopes of losing weight are at a higher risk of diseases like cardiovascular disorders, strokes, and muscle weakness.
Along with that, not eating for too long to lose weight does not make sense for people with diabetes, who are in constant need of fuel for the body.
So, instead of going all in and quitting to eat, we have made a list of the 12 best foods you can add to your diet that might boost the weight loss process and make it easy for you.
12 Best Foods For Weight Loss
The peels of citrus fruits could effectively reduce stubborn fat on the buttocks and waist. Citrus fruits are rich in ascorbic acid, commonly known as vitamin C, essential for fat reduction and helps lower cholesterol absorption.
The citrus peel (skins of lime, lemon, and other citrus fruits) contains an antioxidant called Limonene which stimulates the liver’s enzymes to work effectively.
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Salmon is rich in proteins and Omega-3 fatty acids that could play an essential role in body lipids and may support a reduced abdominal fat mass in overweight people when following a calorie-restricted diet.
The complex proteins make you feel fuller for a long time by triggering the release of an enzyme called cholecystokinin (CCK) that signals the stomach that you’re full.
The omega-3 fatty acids are suitable for the body as they might enhance immunity, increase metabolism, and increase overall energy levels.
Asparagus is rich in minerals like phosphorus which plays a key role in bone and teeth formation and is also required by the body to make ATP molecules for energy.
It also contains calcium, a deficiency that could lead to excess weight gain and may impact your weight loss goals. It contains amino acids and may also be a good source of vitamins. It has a great nutritional profile, is light on the stomach, and may keep you full for longer.
Asparagus is a natural diuretic that induces frequent urination to avoid bloating. So, make sure to keep yourself hydrated while consuming it.
Oats are a part of the grain family and are considered complex carbohydrates that may provide minerals, fiber, and a protein essential for your overall health.
They are called resistant starch, which may help manage metabolic syndrome and appetite issues. However, more research is required to evaluate its actual effectiveness.
Oats are versatile and could be added to breakfast in many forms, such as hot porridge, overnight oats, or acai bowls.
Dark chocolate is rich in cocoa and very low in fat. Eating dark chocolate may help reduce calorie intake as it may have appetite-decreasing properties, making you feel full so you do not snack on unhealthy things.
You can consume it as it is or pair it up with some dates if it’s too bitter. You can either coat dates with dark chocolate or put a piece of chocolate inside the date and eat them. Dark chocolate is also one of the best antioxidant foods you can consume daily.
Avocado is an excellent fruit that you could add to your breakfast—around 100 grams of raw avocado contains about 6.7 grams of fiber and 12 mg of calcium. You can spread it on a toast or make a dip out of it. Avocados are also rich in good fats.
It contains two oils, geranyl acetate, which may have an anti-microbial and anti-inflammatory effect, and linalool, which contains soothing properties.
Chia seeds could be considered a great way to decrease appetite. These seeds take up water and swell.
So, if you eat chia seeds in an unsoaked form, they may swell inside and take up the space in the stomach and instantly make you feel full.
Besides that, chia seeds are a great source of antioxidants for the body during weight loss. One hundred grams of dried chia seeds include around 34.4 grams of fiber which may help you feel fuller for longer hours.
If you’re trying to lose weight, try white tea instead of regular tea. Avoiding the addition of milk in tea might help keep the calories in check as well it may enhance the efficiency of the tea.
Teas are rich in antioxidants that may help in preventing cell damage and may also help counteract oxidative stress. Some teas like green tea, lemon tea, and oolong tea may have fat-burning properties and enhance the metabolism so that more and more fat is burned.
This in turn, improves digestion and helps in maintaining good metabolism. Adding sauerkraut to your diet may help target and get rid of stubborn belly fat.
Beans are legumes known for their high protein, fiber, calcium, and zinc. The lean protein in these beans may help build muscles and act as an alternate energy source for the body.
Taking protein-rich diets could also stabilize weight and may help reduce the risk of cardiovascular diseases. However, an in-depth review of a high-protein diet and its effectiveness on human health is required.
Green Leafy Vegetables
Green leafy vegetables from brassica, such as broccoli and cauliflower, could help burn belly fat. They are rich in fiber, low in calories, and very filling.
Leafy and dark green vegetable consumption may improve insulin sensitivity and help lower visceral fat accumulation. Carrots and beetroot can also be added to salads and used to make healthy green juices.
Beetroots are rich in a type of antioxidant called Betalain. In an animal study, it was shown that it might help in preventing NAFLD (Non-Alcoholic Fatty Liver Disease) damage.
Nuts And Seeds
Nuts and seeds are an excellent alternative for your daily snacks. Instead of eating processed junk food, you may consider switching to snacking on nuts and seeds.
Nuts and seeds may also contain vitamin D, essential for bone mineral density. Still, more research is required to examine the accurate dose of vitamin D for reducing fracture risks in older people.
Weight loss is not something that happens overnight. It is a process that comprises eating well and being physically active.
Along with eating clean food and avoiding junk food, you also have to make significant changes in your lifestyle, like quitting smoking, exercising for 60 mins each day, and keeping yourself hydrated.
You cannot simply change your diet and not change your lifestyle and expect a decrease in your weight.
Other than that, when you decide to start a weight loss program, consult your physician and discuss the steps you will take to ensure they don’t harm you.
In addition, don’t compare your progress with others. Consuming foods that could help in weight may help by staying consistent with healthier eating habits and working out.
Rachel has been a freelance medical writer for more than 18 years. She graduated from the University of Tennessee at Knoxville in 2005 and is currently practicing as a Certified Registered Nurse Anesthetist at a Level I trauma center.