Best Foods To Promote Weight Loss
Losing weight can often be a difficult task. We all know, that to be successful at weight loss, you need to exercise and eat well, yet so many of us are turning to fad diets that just do not work in the long term. Whilst you might see the effects that you are looking for right away, it is not a sustainable way to keep the weight off.
Losing weight is a lifestyle change, so knowing the best things to eat is vital. Although there are no quick fixes, and it does take a lot of hard work to lose extra weight, there are certain foods to eat that will aid the process. Here are just some of them…
One of the best things you can do when you are trying to lose weight is to eat foods that are packed full of fibre, which is why broccoli is so great, as it is absolutely packed full of fibre.
According to professionals, women should aim to eat between twenty-five to thirty grams of fibre every single day, and you can easily do this by loading your plate up with this wonderful vegetable. Broccoli contains sixteen grams of fibre per bunch, so you can see how easy it is to get your recommended days worth, by stocking up on this vegetable.
It is such a versatile vegetable as well and can be added to so many recipes.
People often try and avoid eggs, because it was feared that they were high in cholesterol and actually did more harm to you than good; however, new studies have suggested that they actually have no adverse effects on your cholesterol levels, and do not cause heart attacks which is one of the other common fears of eggs.
They are actually one of the best foods that you can eat when you are embarking on any weight loss programme. This is because they are particularly high in protein, have healthy fats in them, and they will make you feel full, without being high in calories.
There have been a been a number of different studies that have been carried out, which look at the effectiveness of eggs aiding weight loss, and in one particular study, which looked at thirty overweight women, found that eating eggs for breakfast, as opposed to bagels, which is another common choice, showed that they felt fuller for longer, and actually made them eat less in the following 36 hours. The results were similar in another eight-week study, that once again found that eggs for breakfast actually increased weight loss when they were consumed alongside a calorie restricted diet.
On top of this, eggs are packed full of nutrients and can help you get all of the nutrients that you need, whilst you are following a low-calorie diet.
Fruit and vegetables really are the basis to a healthy diet, which is essentially what is needed if you are trying to lose weight, and leafy greens, which include things like kale and spinach are the perfect items to fill your plate with.
They are low in calories, and carbohydrates, and packed full of fibre, which is all the properties that are needed in order to lose weight. You can fill most of your plate with leafy greens, which will fill you up and make you feel like you are eating a lot, without increasing the calorie count of your meals. Studies have suggested that meals that have low energy density; ie, lower in calories will actually make people eat fewer calories overall.
On top of being really low in calories, they are also so nutritious and packed full of vitamins, antioxidants and minerals, including calcium, which some studies suggest have been shown to aid weight loss and fat burning.
Salmon is a really fatty fish, full of good fat, and is not only incredibly healthy but also very satisfying and will keep you full for a long time. On top of that, it is relatively low in calories making it a great option for those who are trying to lose weight.
Salmon is packed full of high-quality protein, healthy fats, and a lot of important nutrients. Salmon; in fact, fish and seafood, in general, are also great at supplying you with a significant amount of iodine, which is necessary for proper thyroid function, which will keep your metabolism running at its optimal level. Studies have also suggested that not enough people are getting the amount of iodine that they require.
Of course, as we all know, salmon is packed full with omega-3 fatty acids, which will reduce inflammation, something that plays a huge role in obesity and metabolic disease. Other types of fish that are a great option for weight loss as well, are mackerel, trout, sardines and herrings.
Lean beef, and chicken breasts:
People often avoid meat when they are trying to lose weight, but the reason for this is unjust. Too much-processed meat can be unhealthy, but lean, unprocessed meat, particularly red meat has not been linked to increasing the risk of heart disease or diabetes.
Red meat has a very weak correlation with cancer in men and no correlation in women, and in actual fact, lean meat is really great for those who are trying to lose weight because it is so high in protein.
Protein will fill you up, and can actually help you burn up to one hundred more calories every day. In fact, studies have suggested that those who increase their protein intake to 25 percent of your daily calories, will reduce cravings by up to sixty percent and will reduce your desire to snack later on at night, which will then result in a weight loss of almost a pound a week.
Many people believe that they have to avoid potatoes completely when they are trying to lose weight, but this simply is not true at all. They have a number of different properties that actually make them perfect for your health and for those who are trying to lose weight.
White potatoes contain a huge, ad diverse range of nutrients, which include almost everything that you need. In fact, and although this is not recommended per se, there have been a number of accounts of people living on nothing but potatoes for extended periods of time.
They are very high in potassium, which people often lack in, which can help to keep your blood pressure at a healthy level. On top of this, they are also very filling, which will cause you to eat less. The starch found on potatoes, particularly ones that have been left to cool, has also shown to have a huge number of health benefits, including aiding weight loss. It is not just white potatoes though, sweet potatoes and other root vegetables are also an excellent choice.
Tuna, like salmon, is another great food that is low in calories, but high in protein. It is an incredibly lean fish and is very low in fat, which is great for those who are on a calorie controlled diet and are trying to lose weight.
It is a very popular choice among bodybuilders and fitness model, as it provides a high level of protein, but keeps your calorie and fat intake very low. However; it is really important that you choose tuna that is in spring water, and not brine or oil unless of course, you choose fresh tuna steaks.
Beans and legumes:
It is obvious from the above that one of the best things that you can do when trying to lose weight is to eat lots of protein, which is why some beans and legumes are beneficial for weight loss. Lentils, black beans, kidney beans and others are all examples.
This is because these foods tend to be high in protein and fibre, which will keep you fuller for longer, and some can contain starch, which, like we said when referring to potatoes is again useful at keeping you fuller for longer.
Eating plenty of soups is a brilliant way to ensure that you are getting all of your veg and nutrients that you need, and to help you lose weight. Lower calorie meals will lead to people to overall eat fewer calories, which will, of course, lead to substantial weight loss over time.
Make your own soups at home and pack loads of vegetables and lean meat into it. Some research has shown that eating food that has been turned into a soup, as opposed to solid food, makes people feel fuller and therefore lad them to eat significantly fewer calories.
Of course, there are ways that you can make your soup less healthy, so try and avoid adding a lot of fat to it, such as cream or coconut milk, as this will boost the calorie intake significantly.
Avocados have become incredibly popular in recent months, and are seen in a number of different dishes now. This incredibly unique fruit is not high in carbohydrates but instead is absolutely loaded with healthy fats, particularly monounsaturated oleic acid, which is the same type of fat that is found in olive oil.
As well as healthy fat, they also contain a lot of water and fibre, as well as nutrients like potassium, making them a great accompaniment to those who are trying to lose weight.
They make a great addition to salads, and studies have suggested that their fat content can actually increase carotenoid antioxidant absorption from vegetables.
In moderation, nuts are proven to help people to lose weight and are not as fattening as you might expect them to be. In fact, they make a really great snack, as they contain a good amount of protein, fibre and healthy fats.
Studies have suggested that eating nuts can not only help improve metabolic health but also promote weight loss and that those who eat nuts tend to be healthier and leaner than those who do not.
They should be eaten in moderation though, as they are still relatively high in calories. Try measuring out a daily allowance, if you are likely to binge eat them, so you know that you are not going overboard.
Despite the questionable reputation that they often receive, some whole grains are definitely great for your health, particularly ones that are loaded with fibre, and those that contain a high amount of protein. This includes oats, brown rice and quinoa.
Oats are full of beta-glucans, which are soluble fibres, shown to increase the feeling of fullness, and also help to improve metabolic health, and brown and white rice contain a high amount of starch, particularly if it is left to cool after it has been cooked.
You should be relatively sceptical about foods that have been labelled as whole grains though, as they might be highly processed junk foods, that are both harmful and fattening. This refers to refined grains, which are not a healthy choice at all, and should be avoided.
Grains are also not the best choice of food if you are on a low-carb diet as well, as they are very high in carbohydrates; however, if you are not, they can be a great option for those who are looking to lose weight.