Top 10 Of The Healthiest Weight-Loss Foods
It’s important to learn that ‘low calorie’ does NOT mean ‘healthy’. Not all calories are created equal and different foods go through different metabolic pathways in the body. They have vastly different effects on hunger, hormones and how many calories we burn. Here are 10 Of The Healthiest Weight-Loss Foods to keep on your shopping list.
1. Whole Eggs
They’re high in protein, healthy fats, and can make you feel full with a very low amount of calories. Eggs are also incredibly nutrient dense and can help you get all the nutrients you need on a calorie restricted diet.
2. Leafy Greens
Leafy greens include kale, spinach, collards, swiss chards and a few others. They are low in both calories and carbohydrates, but loaded with fibre. Eating leafy greens is a great way to increase the volume of your meals, without increasing the calories. Leafy greens are also incredibly nutritious and very high in all sorts of vitamins, minerals and antioxidants.
Oily fish like salmon are incredibly healthy. It is also very satisfying, keeping you full for many hours with relatively few calories. Salmon is loaded with high quality protein, healthy fats and also contains all sorts of important nutrients. Fish, and seafood in general, supply a significant amount of iodine. This nutrient is necessary for proper function of the thyroid, which is important to keep the metabolism running optimally.
4. Cruciferous Vegetables
Cruciferous vegetables include broccoli, cauliflower, cabbage and brussels sprouts. Like other vegetables, they are high in fibre and tend to be incredibly fulfilling. What’s more… these types of veggies also tend to contain decent amounts of protein. They’re not as high in protein as animal foods or legumes, but they’re high compared to most vegetables. A combination of protein, fibre and low energy density makes cruciferous vegetables the perfect foods to include in your meals if you need to lose weight.
5. Lean Beef or Chicken Breast
Meat has been unfairly demonized. It has been blamed for all sorts of health problems, despite no good evidence to back it up. Although, processed meat is unhealthy and should definitely be avoided! The truth is… meat is a weight loss friendly food, because it’s high in protein. 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 per day. Studies have shown that increasing your protein intake to 25-30% of calories can cut cravings by 60%, reduce desire for late-night snacking by half, and cause weight loss of almost a pound per week.
6. Boiled Potatoes
White potatoes seem to have fallen out of favour these days. However, they have several properties that make them a perfect food, both for weight loss and optimal health. They contain an incredibly diverse range of nutrients, a little bit of almost everything we need. There have even been accounts of people living on nothing but potatoes alone for extended periods of time. They are particularly high in potassium, a nutrient that most people don’t get enough of and plays an important role in blood pressure control. But make sure you eat the skin too! That’s the most nutritious part!
Tuna is another low-calorie, high protein food. It is lean fish… so there isn’t much fat in it. Tuna is popular among bodybuilders and fitness models who are on a cut, because it’s a great way to keep protein high, with total calories and fat low. If you’re trying to emphasize protein intake, then make sure to choose tuna canned in water, but not oil.
8. Beans and Legumes
Some beans and legumes can be beneficial for weight loss. This includes lentils, black beans, kidney beans and some others. These foods tend to be high in protein and fibre, which are two nutrients that have been shown to lead to satiety. They also tend to contain some resistant starch. The main problem is that a lot of people have problem tolerating legumes. For this reason, it is important to prepare them properly.
As mentioned above, 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. But you can also just add water to your food… by making a soup. Some studies have shown that eating the exact same food, except made in a soup instead of as solid food, makes people feel more satiated and eat significantly fewer calories.
10. Cottage Cheese
Dairy products tend to be high in protein. One of the best ones is cottage cheese… calorie for calorie, it is mostly just protein with very little carbohydrate
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