Different foods go through different metabolic pathways in your body.
They can have very different effects on hunger, hormones, and the number of calories you burn.
Here are the 20 Most Healthy Foods For Weight Loss In The World That Are Backed By Science.
1. Whole Eggs
Once feared
to be high in cholesterol, whole eggs are making a comeback.
Although eating a lot of eggs increases the
"bad" LDL cholesterol in some people, they are one of the best foods
to eat if you need to lose weight. They are high in protein and fat and are
very satisfying.
A study of 30 overweight women found that eating eggs
for breakfast instead of bagels increased feelings of fullness and caused
participants to eat less for the next 36 hours
Another eight-week study found that eggs for breakfast
increased weight loss on a low-calorie diet, compared to bagels .
Eggs are also incredibly high in nutrients and can
help you get all the nutrients you need on a low calorie diet. Interestingly,
almost all of the nutrients are found in the yolks.
2. Leafy Greens
Green leafy vegetables include kale, spinach, collard
greens, chard and a few others.
They have several properties that make them great for
weight loss, such as being low in calories and carbohydrates and high in fiber.
Eating leafy greens is a great way to increase your
meals without increasing calories. Numerous studies show that low energy
density foods and diets cause people to consume fewer calories overall
Leafy greens are also incredibly nutritious and very
high in vitamins, antioxidants, and minerals, including calcium, which some
studies have been shown to help burn fat.
3. Salmon
Oily fish like salmon are incredibly healthy and very
satisfying, keeping you full for many hours with relatively few calories.
Salmon is rich in high-quality protein, healthy fats,
and several important nutrients.
Fish, and shellfish in general, can also provide a
significant amount of iodine.
This nutrient is necessary for the proper functioning
of the thyroid, which is important for your metabolism to function optimally
Studies show that a significant number of people do
not meet their iodine needs
Salmon is also loaded with omega-3 fatty acids, which
have been shown to help reduce inflammation, which are known to play a role in
obesity and metabolic disease
Mackerel, trout, sardines, herring, and other types of
oily fish are also great.
4. Cruciferous Vegetables
Like other vegetables, they are high in fiber and tend to be incredibly filling.
In addition, these types of vegetables generally contain decent amounts of protein.
They are not as high in protein as animal foods or legumes, but they are still high compared to most vegetables.
A combination of protein, fiber, and low energy density make cruciferous vegetables the perfect foods to include in your meals if you need to lose weight.
They are also very nutritious and contain anticancer substances.
5. Lean Beef and Chicken Breast
He has been blamed for various health issues despite a lack of strong evidence to back up these negative claims.
Although processed meat is unhealthy, studies show that raw red meat does not increase the risk of heart disease or diabetes.
According to two large review studies, red meat has a very low correlation with cancer in men and no correlation at all in women.
The truth is, meat is a food that promotes weight loss because it is high in protein.
Protein is by far the most nourishing nutrient, and a high protein diet can cause you to burn 80 to 100 more calories per day.
Studies have shown that increasing protein intake to 25% -% of daily calories can reduce food cravings by 60%, halve desire for late night snacking, and lead to weight loss of nearly one pound (0.45 kg) per week.
If you're on a low-carb diet, don't hesitate to eat fatty meats. However, if you are on a moderate to high carbohydrate diet, choosing lean meats may be more appropriate.
6. Boiled Potatoes
However, they have several properties that make them the perfect food for both weight loss and optimal health.
They contain an incredibly diverse range of nutrients, a little bit of almost everything you need.
There have even been accounts of people living solely on potatoes for long periods of time.
They are high in potassium, a nutrient that most people don't get enough of and which plays an important role in controlling blood pressure.
On a scale called the Satiety Index, which measures how full of different foods are, boiled white potatoes scored the highest of all the foods tested
This means that by eating boiled white potatoes, you will naturally feel full and eat less of other foods.
If you allow the potatoes to cool for a while after boiling, they will form large amounts of resistant starch, a fiber-like substance that has been shown to have several health benefits, including weight loss. .
Sweet potatoes, turnips, and other root vegetables are also great.
7. Tuna
It is lean fish, which means it is low in fat.
Tuna is popular with bodybuilders and fitness models who are on a cut as it is a great way to increase protein intake while keeping total calories and fat low.
If you are trying to focus on protein intake, make sure you choose tuna canned in water, not oil.
8. Beans and Legumes
Certain beans and other legumes can be beneficial for
weight loss.
This includes lentils, black beans, kidney beans, and
a few others.
These foods tend to be high in protein and fiber, two
nutrients that have been shown to cause satiety.
They also tend to contain resistant starch.
The main problem is that many people find it difficult
to tolerate legumes. For this reason, it is important to prepare them
correctly.
9. Soups
Most foods with low energy density are those that contain a lot of water, such as vegetables and fruits.
But you can also just add water to your food to make soup.
Some studies have shown that eating the exact same soup-made food instead of solid foods makes people feel fuller and consume significantly fewer calories
Just make sure you don't add too much fat to your soup, like cream or coconut milk, as this can dramatically increase its calorie content.
Weight loss Supplements:
10. Cottage Cheese
Dairy products tend to be high in protein.
One of the best is cottage cheese, which, calorie for calorie, is primarily a protein with very few carbohydrates and little fat.
Eating cottage cheese is a great way to increase your protein intake. It is also very filling and makes you feel full with a relatively low amount of calories.
Dairy products are also high in calcium, which can help burn fat
Other low fat, high protein dairy products include Greek yogurt and skyr.
11. Avocados
Avocados are a unique fruit.
While most fruits are high in carbohydrates, avocados are high in healthy fats.
They are particularly high in monounsaturated oleic acid, the same type of fat found in olive oil.
Although they are mostly fatty, avocados are also high in water and fiber, which makes them less energy dense than you might think.
Plus, they're a perfect addition to vegetable salads, as studies show their fat content can increase the absorption of antioxidant carotenoids from vegetables 2.6 to 15 times .
They also contain many important nutrients, such as fiber and potassium.
12. Apple Cider Vinegar
Apple cider vinegar is incredibly popular in the natural health community.
It's often used in condiments like salad dressings or salad dressings, and some people even dilute it in water and drink it.
Several human studies suggest that apple cider vinegar may be helpful for weight loss.
Taking vinegar with a high-carb meal can increase feelings of fullness and cause people to eat 200 to 275 calories less for the rest of the day.
A 12-week study in obese people also found that 15 or 30 ml of vinegar per day resulted in weight loss of 2.6 to 3.7 pounds, or 1.2 to 1.7 kilograms.
Vinegar has also been shown to reduce spikes in blood sugar after meals, which may have several long-term health benefits.
13. Nuts
Although
they are high in fat, nuts do not make you fat as much as you might expect.
It's a great snack that contains balanced amounts of protein, fiber, and healthy fats.
Studies have shown that eating nuts can improve metabolic health and even promote weight loss .
What's more, demographic studies have shown that people who eat nuts tend to be healthier and leaner than those who don't.
Just make sure you don't overdo it as they are still high in calories. If you tend to binge and eat large amounts of nuts, it may be best to avoid them.
14. Whole Grains
This includes some whole grains loaded with fiber and containing a decent amount of protein.
Notable examples include oatmeal, brown rice, and quinoa.
Oats are high in beta-glucans, soluble fibers that have been shown to increase satiety and improve metabolic health.
Brown and white rice can contain significant amounts of resistant starch, especially if it is cooked and then cooled.
Be aware that refined grains are not a healthy option, and that sometimes foods that have “whole grains” on the label are highly processed junk foods that are harmful and make you fat.
If you're on a very low-carb diet, you'll want to avoid grains because they're high in carbs.
But otherwise, there is nothing wrong with eating whole grains if you can tolerate them.
15. Chili Pepper
They contain capsaicin, a substance that reduces appetite and increases fat burning in some studies.
This substance is even sold in supplement form and is a common ingredient in many commercial weight loss supplements.
One study found that eating 1 gram of red bell pepper reduced appetite and increased fat burning in people who did not eat bell peppers regularly.
However, there was no effect in people accustomed to eating spicy foods, indicating that some level of tolerance may build up.
Numerous demographic studies have shown that people who eat more fruits (and vegetables) tend to be healthier than others.
Of course, correlation does not equal causation, so these studies don't prove anything. However, fruits have properties that make them suitable for weight loss.
Although they contain natural sugar, they have a low energy density and take a long time to chew. Plus, its fiber content helps prevent sugar from being released into the bloodstream too quickly.
The only people who want to avoid or minimize fruit are those who follow a very low carb ketogenic diet or have an intolerance.
For most fruits, it can be a delicious and effective addition to weight loss.
17. Grapefruit
One fruit
that deserves to be highlighted is grapefruit. Its effects on weight control
have been directly studied.
In a 12-week study of 91 obese people, consuming half a fresh grapefruit before meals resulted in weight loss of 3.5 pounds.
The grapefruit group also had a reduction in insulin resistance, a metabolic abnormality implicated in several chronic diseases.
So eating half a grapefruit about half an hour before some of your daily meals can help you feel fuller and eat fewer calories overall.
18. Chia Seeds
They have 12 grams of carbohydrate per ounce (28 grams), which is pretty high, but 11 of those grams are fiber.
This makes chia seeds a low-carb food and one of the best sources of fiber in the world .
Due to their high fiber content, chia seeds can absorb up to 11 to 12 times their weight in water, becoming gelatinous and expanding in the stomach .
While some studies have shown that chia seeds can help reduce appetite, they haven't found a statistically significant effect on weight loss.
However, given its nutritional makeup, it makes sense that chia seeds could be a useful part of your diet for weight loss.
19. Coconut Oil
All fats are not the same.
Coconut oil is rich in medium-length fatty acids called medium chain triglycerides (MCTs).
These fatty acids have been shown to increase satiety better than other fats and increase the number of calories burned.
Additionally, two studies, one in women and one in men, found that coconut oil reduced the amount of belly fat.
Of course, coconut oil still has calories, so adding it to what you're already eating is a bad idea.
It's not about adding coconut oil to your diet, but replacing some of your other cooking fats with coconut oil.
However, studies show that coconut oil is less satiating than MCT oil, a supplement that contains much higher amounts of medium chain triglycerides.
Extra virgin olive oil is worth mentioning because it is possibly one of the healthiest fats on the planet.
20. Full-Fat Yogurt
Some types of yogurt contain probiotic bacteria that can improve your bowel function.
Having a healthy gut can help protect against inflammation and resistance to leptin, which is one of the main hormonal factors in obesity.
Be sure to choose yogurt with live, active cultures, as other types of yogurt have virtually no probiotics.
Also consider choosing whole yogurt. Studies show that whole dairy products, but not low-fat ones, are associated with a reduced risk of obesity and type 2 diabetes over time.
Low-fat yogurt is often loaded with sugar, so it's best to avoid it.
These are mostly whole foods such as fish, lean meats, vegetables, fruits, nuts, seeds, and legumes.
Various processed foods, such as probiotic yogurt, extra virgin olive oil, and oatmeal, are also great options.
In addition to moderation and regular exercise, consuming these nutritious foods should pave the way for success and a healthier life.
