Which foods do you think lead to the most weight gain or weight loss? Potato chips are at the top the list of foods that cause weight gain, stay away!! Next up would be potatoes, sugar-sweetened beverages, unprocessed red meats, and processed meats. Foods that lead to weight loss include yogurt, nuts, fruits, whole grains, and vegetables.
Below is a list and explanation of the best foods to lose weight.
Although a high intake of eggs can raise the levels of “bad” LDL-cholesterol in some people, they are one of the best foods to eat if you need to lose weight because eggs are high in protein fat, and are very satiating.
Studies have shown in 30 overweight people who ate eggs for breakfast, instead of breads and cereals, had increased feelings of fullness and also ate less for the next 36 hours.
Another eight-week study found that eggs for breakfast increased weight loss on a calorie restricted diet, compared to bagels and cereals.
Eggs are also incredibly nutrient dense which can help you get all the nutrients you need on a calorie-restricted diet. All the nutrients of an egg are found in the yolks.
Leafy greens which include kale, spinach, collards, swiss-chards and a few others have several properties that make them perfect for a weight loss are low in calories, carbohydrates and loaded with lots of fiber.
If you eat a good amount of leafy greens it is a great way to increase the volume of your meals, without increasing the volume of your calories. Numerous studies show that meals with a low energy density make people eat fewer calories overall.
Leafy greens are also incredibly nutritious and very high in many vitamins, antioxidants, minerals, including calcium, which has been shown to aid fat burning in studies.
Salmon is loaded with high-quality protein, healthy fats and various important nutrients the body needs. Fish and other seafood in general also supply a significant amount of much-needed iodine to our bodies.
This nutrient is necessary for proper thyroid function, which is important to keep your metabolism running optimally. Studies show that there are a significant number of people who don’t fill their iodine needs properly.
Salmon is also loaded with omega-3 fatty acids, which have been shown to help reduce inflammation in the body. Inflammation is known to play a major role in obesity and metabolic disease.
Also, keep mackerel, trout, sardines, herring and other types of fatty fish in mind because they are also excellent sources of the omega-3’s family.
Cruciferous vegetables include broccoli, cauliflower, cabbage and Brussels sprouts, like other vegetables are high in fiber and tend to be incredibly filling. Surprisingly enough, these types of vegetables contain decent amounts of protein.
They’re not nearly as high in protein as animal foods or legumes but still high compared to most other vegetables. A combination of protein, fiber and low energy density makes cruciferous vegetables the perfect foods to include in your meals if you need to lose weight. Let’s not forget to mention that they’re also highly nutritious and contain cancer-fighting substances.
Lean Beef and Chicken Breast
Meat has been demonized, as It has been blamed for various health problems despite a lack of good evidence to back up these negative claims. Though processed meat is unhealthy, studies show that unprocessed red meat does not raise the risk of heart disease or diabetes.
According to two big review studies, red meat has only a very weak correlation with cancer in men and no correlation at all in women. The truth is, meat is a weight-loss-friendly food we can utilize because it’s high in protein!!
Protein is by far the most filling nutrient, and eating enough of it can help you burn up to 80–100 more calories per day as studies have shown that increasing your protein intake to 25–% of daily calories can cut cravings by 60%, reduce your desire for late-night snacking by half and cause weight loss of almost one pound (0.45 kg) per week.
White potatoes have seemed to fallen out of favor for some reason. It’s even mentioned on this site that they are a bad food!!
However, potatoes have several properties that make them a perfect food — both for weight loss and optimal health because they contain an incredibly diverse range of nutrients as they contain a little of almost everything you need.
Potatoes are particularly high in potassium, a nutrient that we just don’t get enough of and that plays an important role in blood pressure control.
On a scale called the Satiety Index, which measures how filling different foods are, white, boiled potatoes scored the highest of all the foods tested. What this means is that by eating white, boiled potatoes, you will naturally feel full and eat less of other foods.
If you allow potatoes to cool for a while after boiling, they will form high amounts of resistant starch, a fiber-like substance that has been shown to have various health benefits, including weight loss. Don’t forget about sweet potatoes, turnips and other root vegetables, they are also excellent.
Tuna is another low-calorie, high-protein food as It’s a lean fish, meaning it’s low in fat. Tuna is popular among bodybuilders and fitness models who’re on a cut, as it’s a great way to increase protein intake while keeping total calories and fat low. I have personal benefited from eating tuna and know it’s a great source of food to eat to lose weight. Choose tuna canned in water, not oil.
Beans and Legumes
Carefully noted, some beans and other legumes can be beneficial for weight loss. The best ones are lentils, black beans and kidney beans. If you’re going to include beans in your diet, use the ones listed here and in moderation as beans can cause you to have gas if you eat too much, as it is here where people have difficulties tolerating them.
For this reason, it’s important to prepare them properly. (reseach soaking beans).
Also, note that foods that tend to be high in protein and fiber, also have been shown to lead to satiety.
As mentioned, meals and diets with a low energy density tend to make people eat fewer calories. Most foods with a low energy density are those that contain lots of water, such as vegetables and fruits. You can also just add water to your food, making a soup.
Some studies have shown that eating the exact same food turned into a soup rather than as solid food, makes people feel more satiated and eat significantly fewer calories. Just make sure not to add too much fat to your soup, such as cream or coconut milk, as this can significantly increase its calorie content.
Dairy products tend to be high in protein and one of the best ones is cottage cheese, which calorie for calorie is mostly protein with very few carbs and little fat.
So eating cottage cheese is a great way to boost your protein intake. It’s also very satiating, making you feel full with a relatively low number of calories ingested.
Dairy products are also high in calcium, which aids fat burning. Another low-fat, high-protein dairy product is Greek yogurt.
Avocados are a unique type fruit, while most fruits are high in carbs, avocados are loaded with healthy fats. They’re particularly high in monounsaturated oleic acid, the same type of fat found in olive oil.
Despite being mostly fat, avocados also contain a lot of water and fiber, making them less energy-dense than you may have thought. Also, they’re a perfect addition to vegetable salads, as studies show that their fat content can increase carotenoid antioxidant absorption from the vegetables 2.6- to 15-fold and they are loaded with potassium.
Apple Cider Vinegar
Apple Cider Vinegar is incredibly popular in the natural health community as It’s often used in condiments like dressings or vinaigrette, and some people even dilute it in water and drink it.
Several human-based studies suggest that apple cider vinegar can be useful for weight lose. Taking vinegar at the same time as a high-carb meal can increase feelings of fullness and make people eat 200–275 fewer calories for the rest of the day.
As one 12-week study in obese individuals showed that 15 or 30 ml of apple cider vinegar per day caused weight loss of 2.6–3.7 pounds. Vinegar has also been shown to reduce blood sugar spikes after meals, which may have various beneficial health effects in the long term.
Multiple varieties of apple cider vinegar can be found on Amazon.
Though cereal grains have received a bad reputation in recent years, some types are definitely healthy. This includes some whole grains that are loaded with fiber and contain a decent amount of protein.
Excellent examples include oats, brown rice and quinoa. Oats are loaded with beta-glucans, soluble fibers that have been shown to increase satiety and improve metabolic health.
Both brown and white rice can contain significant amounts of resistant starch, particularly if cooked and then allowed to cool afterward but keep in mind that refined grains are not a healthy choice, and sometimes foods that have “whole grains” on the label are highly processed junk foods that are both harmful and fattening.
If you’re on a very low-carb diet, you’ll want to avoid grains, as they’re high in carbs. But there’s otherwise nothing wrong with eating whole grains if you can tolerate them.
Eating chili peppers can be useful on a weight loss diet.
They contain capsaicin, a substance which has been shown to reduce appetite and increase fat burning in some studies, it all makes a hell of a pepper spray.
This substance is even sold in supplement form and a common ingredient in many commercial weight loss supplements.
One study showed that eating 1 gram of red chili pepper reduced appetite and increased fat burning in people who didn’t regularly eat peppers. However, there was no effect in people who were accustomed to eating spicy food, indicating that a certain level of tolerance can build up.
Most health experts agree that fruit is a healthy food.
Numerous population studies have shown that people who eat the most fruit (and vegetables) tend to be healthier than people who don’t.
Fruits do have properties that make them weight-loss-friendly, even though they contain natural sugar, they have a low energy density and take a while to chew. Plus, their fiber content helps prevent sugar from being released too quickly into your bloodstream.
The only people who may want to avoid or minimize fruit are those on a very low-carb, ketogenic diet or have an intolerance.
Most fruits are an effective and delicious addition to most weight loss diets.
One fruit that deserves to be highlighted is the grapefruit, Its effects on weight control have been studied directly.
In a 12-week study in 91 obese individuals, eating half a fresh grapefruit before meals led to weight loss of 3.5 pounds, the grapefruit group also had reduced insulin resistance, a metabolic abnormality that is implicated in various chronic diseases.
Therefore, eating half a grapefruit about half an hour before some of your daily meals can help you feel more satiated and eat fewer overall calories
Chia seeds are among the most nutritious foods on earth. They contain 12 grams of carbohydrates per ounce (28 grams), which is pretty high, but 11 of these grams are fiber.
This makes chia seeds a low-carb-friendly food and one of the best sources of fiber ever, And because of its high fiber content, chia seeds can absorb up to 11–12 times their weight in water, turning gel-like and expanding in your stomach.
Though some studies have shown that chia seeds can help reduce appetite, they did not find a statistically significant effect on weight loss. However, given their nutrient composition, it makes sense that chia seeds could be a useful part of your weight loss diet because some studies have shown that chia seeds can help reduce appetite and any food that contributes to appetite, helps with calorie consumption.
Guess what? Not all fats are created equal. Coconut oil is high in fatty acids of a medium length, called medium-chain triglycerides (MCT’s). These fatty acids have been shown to boost satiety better than other fats and increase the number of calories burned.
What’s more, two studies, one in women and the other in men, showed that coconut oil reduced amounts of belly fat, of course, coconut oil still contains calories, so adding it on top of what you’re already eating probably is not a good idea.
It’s not about adding coconut oil to your diet but about replacing some of your other cooking fats with coconut oil studies show that coconut oil is less satiating than MCT oil, a supplement that contains much higher numbers of medium-chain triglycerides. Consider looking into the benefits of using MCT oil as well.
Last but not least, extra virgin olive oil is diffidently worth mentioning here, because it’s probably one of the healthiest fats on this earth so use it.
Yogurt is another excellent dairy food. There are certain types of yogurt contain probiotic bacteria that can improve the function of your gut. Having a healthy gut may help protect against inflammation and leptin resistance, which is one of the main hormonal drivers of obesity.
Make sure you choose yogurt with live, active cultures, as other types of yogurt contain virtually no probiotics at all!!.
Strongly consider choosing full-fat yogurt as studies show that full-fat dairy, not low-fat, is associated with a reduced risk of obesity and type 2 diabetes over time.
Just so you know, if you don’t already, low-fat yogurt is usually loaded with sugar, meaning it’s best to avoid it.
These foods mentioned on this page are easily accessible, Ii’s easy to find healthy foods to include on a weight loss diet, always remember that. The mind keeps us back at times, get the mindset right and the body will follow.
Think whole foods like fish, lean meat, vegetables, fruit, nuts, seeds and legumes and stick to them and watch the change in your overall health, physical fitness and overall being.
8600 Rockville Pike, Bethesda MD, 20894 USA