The foundation for successful weight loss is a healthy and low calorie diet and proper workout. To lose weight in a healthy way, one must include a wide array of colorful fruits and vegetables along with whole grains and lean meat. If you want to speed up your weight loss process, try incorporating the following 15 foods in your diet. The below mentioned foods will not just relieve water retention, but will keep you full for longer, curbing cravings. Some foods even kick-start the metabolism, facilitating weight loss.
The key to lose weight without exercising is by consuming low calorie and low fat foods. You have to discontinue with your current eating habits in order to lose weight. You can reduce fat from your body making healthier food choices. Eating 300 to 500 calories less per day can help you lose 2 pounds. Here are some tips to include in your weight loss diet:
- Replace your fizzy drinks with water or fruit juice.
- Cut down on fatty foods and eat more fruits, vegetables and whole grain.
- Avoid consuming whole or skimmed milk. Drink soymilk or semi skimmed milk instead.
- Do not take sugar or artificial sweeteners in your tea or coffee. Eat smaller portions of food and try not to take a second helping.
- Cut out on unhealthy junk foods like cakes, cookies, sugary biscuits and crisps between meals.
- Do not skip any meal. Skipping meal will reduce your caloric intake for an hour, but will leave you much hungrier later on. This will lead to overeating. Irregular eating habits also disrupt the body’s metabolism, making it harder to lose weight. It will also make you feel tired and woozy.
Top 15 Foods for Weight Loss
Almonds are not only beneficial for skin and hair, but can also help you shed excess fat from the body. Despite the fact that they are relatively high in calories, almonds do not contribute to weight loss. It contains healthy fats that help you slim down. Chewing more almonds cause a release of hormones that curb hunger. Almonds are also rich in vitamin E, folic acid, dietary fiber and protein. Almonds also help to calm nerves and combat stress. This healthy nut is a quick and healthy snack while travelling or at the office desk.
Lentil is a staple ingredient in the Indian cuisine. It is a great source of satiating protein and fiber. A half-cup serving of lentils provide 4 grams of resistant starch, which helps to boost metabolism, burning calories. Regular consumption of lentil prevents insulin spikes that cause the body to store excess fat, especially in the abdominal area. Lentils also reduce the chance of heart attack. This weight loss food is perfect for diabetes patients. It is also a good source of iron, calcium, potassium, and Vitamin A, B, C and E. Enjoy this weight loss food with chapattis or brown rice. Lentils have a low glycemic index of 29.
The rich and meaty taste and texture of mushrooms make it a perfect substitute for meat. A research in the Weight Management Center found that substituting mushroom for meat could result in significant weight loss.
Bananas are considered a slimming super food. It is the most common fruit included in the weight loss diet. A medium sized banana boosts the metabolism with 13 grams of resistant starch. Bananas offer healthy carb, which gives you more energy to stay active throughout the day. Just sniffing banana suppresses appetite by tricking the brain into thinking that you have already eaten. The fiber content in banana helps to control hunger in people who are trying to lose weight. Bananas also contain tryptophan, a compound that is known to reduce depression. The high iron content in bananas can help to reverse anemia.
5. Dark Chocolate
The time has come for all the chocolate lovers to rejoice. Dark chocolate slows down the digestion, keeping you full for longer time. It is full of MUFAs, which rev the metabolism, burning excess fat from the body. It also helps to curb the craving for sugar laden and junk foods. Dark chocolate contains phenolic antioxidant that kills the free radicals in the body, protecting from degenerative diseases.
6. Green Leafy Vegetables
Green leafy vegetables are very useful for losing belly fat. Kale, lettuce and spinach are extremely low in calories and contain high concentrations of fiber. They come packed with several essential nutrients that ease water retention without causing bloating or discomfort. It also helps to reduce constipation due to its high fiber content. In addition, green leafy vegetables are rich in Vitamin A, K, manganese, potassium and iron.
Beans are cheap and keep you full for a longer time while being extremely low in calories. They contain soluble and insoluble fiber and resistant starch. Black beans are one of the greatest weight loss foods. A cup of black bean provides 15 grams of satisfying protein. Kidney beans offer more than five grams of fiber, making it one of the most fiber rich beans. Kidney bean is also rich in resistant carb. A half-cup serving provides nearly 3 grams of this slimming carbohydrate. White bean is a healthy alternative to your regular beans. One half cup of white bean contains 4 grams of resistant starch. Chickpeas, also known as slimming beans contain 2 grams of resistant starch. Creamy and heart fava beans contain special antioxidants, which hinder the accumulation of excess belly fat.
Despite having a relatively high fat content, salmon is one of the best foods for weight loss. Lean meat reduces the overall calorie intake, leading to weight loss. Leans sources of protein keep you full for longer time, without adding any extra calories. It is also low in calories and saturated fats. Salmon is a rich source of MUFAs. People who eat a diet rich in MUFA can lose up to 9 pounds of fat in 6 months. Salmon is also a rich source of omega 3 fatty acids, which reduce the risk of heart attack and stroke.
The tiny yet mighty berries are excellent figure friendly foods. It contains chock full of fiber and antioxidants, which can help to shed excess fats from the body. A cup of blueberry provides you with 4 grams of fiber and just 60 calories. Berries encourage the body to get rid of excess fluid through excretion. Add these sweet treats to your smoothies and yoghurt for a healthy treat. Berries are also known for their anti-ageing benefits.
10. Brown Rice
Brown rice is a healthier alternative to the refined white rice. A half-cup serving of brown rice contains 2 grams of resistant starch, a healthy carb that boosts metabolism, assisting weight loss. Brown rice is a low energy density food. It is quite heavy and keeps you full for longer time. Studies have revealed that people who ate high energy density foods gained three times more weight than people eating low energy density food. The B vitamins also aid to burn the calories. The muscle strengthening protein in brown rice can help you to get a flat belly.
Pears are one of the healthiest fruits for weight loss. One pear comes packed with 15% of the daily-recommended amount of fiber. The high amount of pectin in pears helps to fend off water retention. Women who ate three pears daily consumed fewer calories and lost more weight as compared to those who did not. Consume pears with the skin, as the peel contains the highest amounts of fiber and antioxidants
Grapefruit is one of the most notorious fruits for weight loss. Eating half a grapefruit before every meal can help you lose a pound in a week. Grapefruit lowers insulin, a fat storage hormone, leading to weight loss. Drinking grapefruit juice provides the same result. The fruit contains almost 90% of water, keeping you full for longer time. Grapefruit juice is believed to interact with certain medications. Hence, consult your physician before consuming grapefruit juice.
Researches have revealed that eating a breakfast rich in slow releasing carbohydrates before exercising may help you burn fat faster. Oats are high in fiber and keep one full for longer time, aiding in speedy elimination. It also absorbs fat from the body, lowering cholesterol. Thus, eat a bowl of oats every day for breakfast. It also provides 7 grams of protein per serving. Top it with berries or fruit for a hearty breakfast.
Adding some heat to your diet not only enhances the taste, but also speeds the weight loss process. Consuming a little hot pepper 30 minutes before every meal makes one feel less hungry. Chilies contain capsaicin, a heat-inducing compound that curbs appetite, preventing overeating. A single chili pepper provides the body with the full day’s supply of beta-carotene and vitamin C. This helps to fight the toxins and other harmful agents in the bloodstream.
15. Herbal Tea
Teas like green tea, yerba tea and oolong tea contain polyphenols, which increase energy expenditure and fat oxidation, accelerating weight loss. It contains mateine, a fat fighting compound, which boost metabolism, resulting in weight loss. Do not consume herbal teas with sugar, as it will negate its benefits.
These weight loss foods can be eaten directly or can be consumed in conjunction with other foods. Along with a healthy diet, engage in regular exercise for a fast weight loss.