The foods you eat can determine your body weight in a big way. Some food help in the weight loss process whereas some food leads to weight gain and obesity.
10 Best Foods for Weight Loss
1. Whole Eggs
Whole eggs are one of the best foods to eat if you need to lose weight. This is because they are rich in protein and contain healthy fats. The healthy fats can make you feel full with a very low amount of calories.
Eggs especially the yolks are also very nutritious and can help you get the required nutrients when you are on a diet with many food restrictions. They are very filling and nutrient-dense and can suppress appetite aiding weight loss. Refuting the normal belief that eggs affect blood cholesterol or cause heart attack, several new studies state the opposite and deem it as a healthy food option.
For example, according to a study made by the University of Connecticut, eating three whole eggs every day can lead to increased good cholesterol in the body by around 20% while the level of bad cholesterol remained the same.
2. Leafy Greens
Popular Leafy greens include kale, methi, spinach etc. The leafy vegetables are low in calories and carbohydrates but very rich in fibre. These leafy greens are very filling to the stomach without adding the calories.
Leafy green vegetables are also very nutritious and very rich in many vitamins, antioxidants and minerals, including calcium. Calcium according to some studies aid in burning fat.
3. Fatty Fish
This includes fish such as salmon, tuna, tilapia and mackerel. Fatty Fish contains fatty acids that protect and promote your overall health. It is also rich in Omega-3 fatty acids which reduce inflammation and in turn control obesity and metabolic disease.
Salmon, for example, is rich in high-quality protein, healthy fats and various important nutrients. Salmon is rich in omega-3 fatty acids. Mackerel, Sardines and other types of fatty fish are also excellent sources of omega-3 fatty acids.
It is important to note that fish, in general, is high in iodine. Iodine is necessary for thyroid function, which is in turns keeps your metabolism running properly
4. Cruciferous Vegetables
Vegetables like broccoli, cauliflower, and cabbage contain a good amount of protein though not as high as legumes and animal food.
These vegetables are high in fibre and tend to be very filling thereby reducing appetite. Apart from vitamins, minerals, and antioxidants, cruciferous vegetables contain certain bioactive compounds that help fight killer diseases like cancer.
5. Chicken and lean meat
Meat is high on protein and therefore should be eaten when on a weight loss program. If you are on a low-carb diet, it is fine to consume fatty meats.
However, if your diet contains moderate- to high-carbohydrate rich food items, it is better to choose lean meats. Processed meat, however, should be avoided as they pose health hazards.
6. Root Vegetables
If boiled potatoes are allowed to cool for a while after boiling, they will form a type of resistant starch. The starch is a fibre-like substance that offers health benefits, including weight loss. Boiled potatoes also fill the stomach fast and therefore control appetite.
Root vegetables like turnip and sweet potatoes also contain a good amount of potassium and therefore beneficial to our health.
Soups are always an important part of a weight loss diet. Their high water content makes them very filling.
They can be high on nutrition when you assorted vegetables to it, making it a full-fledged dish. However, you should avoid having creamy soup with butter and too much oil.
Nuts are an excellent snack as they contain balanced amounts of protein, fibre and healthy fats. It is better to munch on nuts in moderation that eat other types of unhealthy junk food like potato chips and fries.
Nuts improve metabolism and aid in weight loss; however, they must strictly be consumed in moderation as they are high in calories.
Avocados are a good example of a healthy source of fat while trying to lose weight. Just make sure to keep your intake moderation. They are also high in fibre and potassium.
10. Cottage Cheese
Cottage cheese is mostly protein. It is low in carbohydrate and fat. It is very satiating with a very low amount of calories. Cottage cheese is always considered healthier as it contains more amount of casein protein than Cheddar cheese.
10 Worst Foods for Weight Loss
1. Food with Artificial Sweetener
Food with artificial sweeteners like jam, jellies, candy, Puddings, and soft drinks are rich in calories and to be avoided if you are trying to lose weight.
According to a study in the American Journal of Clinical Nutrition large amounts of artificial sweetener consumption put you at very high risk of type 2 diabetes.
2. Potato Chips
Traditional potato or corn-based chips offer almost nothing in terms of nutrition. For a healthy alternative, you can opt for chips made of lentil or beans. Chips made of lentils or beans offer at least some amount of fibre and protein.
3. Alcohol and Sugary Cocktails
Taking too much alcohol and cocktail loaded with sugar can be detrimental if you are on a mission to lose weight.
Studies made by the University of Liverpool have stated that the consumption of alcohol and cocktails have a tendency to increase our appetite.
4. Coffee Creamers
Use of coffee creamers in coffee must be avoided if you are on weight loss diet as they are high on calories.
People who use sugar and creamer with their coffee have a significantly higher risk of being overweight or obese than people who take just black coffee.
5. Packaged baked goods
Baked goods that are packaged such as flavoured cakes, chocolate chips cookies, rolls, buns etc. are high in sugar content.
They are also loaded with oils and fats and therefore must be avoided at all costs if you are trying to lose weight.
6. Soybean Oil
Soybean oil is not a healthy option because of its high omega-6 fatty acid content. Though some amount of omega-6s is needed for optimal health, too much can increase appetite and result in weight gain.
Cookies like Oreos are made of high-fructose corn syrup and palm oil, which promotes inflammation and can destabilize your blood sugar.
8. Energy drinks
Energy drinks are rich in sugar and other harmful additives. You may opt for options like black coffee, green tea, or a low- sugar, homemade smoothie.
9. White Bread
White bread is extremely refined and is made up of added sugar. They can result in increased blood sugar levels and lead to a rising appetite.
10. Candy Bars
Candy bars contain a lot of added sugar, added oils and refined flour. These bars are high in calories but negligible in nutritional value.
Finally, if you’re not sure if a food is healthy or unhealthy, read the label to know about its ingredients. Moreover, before consuming food, remember to take note of the serving sizes.
For example, though healthy foods, like nuts, and cheese, are good for weight loss, it can still have the opposite effect if you consume them in large quantities. Always eat consciously and in moderation, avoid junk food and exercise for good health.
Remember, having the list of best and worst foods for weight loss on your mind at all times will help you in your weight loss journey because conscious eating goes a long way in achieving our weight goal.
Q. What should I eat if I want to lose weight in 2-weeks?
Eat fewer carbohydrates and more protein to see a shift in your weight in a short time like 2-weeks. Aim to decrease your overall calories by 500 to 1,000 calories per day. However, focus on nutrition, not calories. Nutritious and fresh foods are any day healthier than processed diet foods.
Q. What are the alternatives to wheat bread?
Wheat bread contains gluten which is unhealthy. The healthier options are cornbread and almond flour bread.
Q. Are fruit juices good for weight loss?
When a whole fruit is pressed or squeezed to make fresh juice, some of the nutrients, like fibre and the water-soluble vitamins, get depleted in the process. Packaged fruit juices are high in calories and added sugar. They usually contain no fibre. It is best to stick to whole fruit.