It is no secret that the number of calories people eat and drink can directly impact on their weight. Consume the same number of calories that the body burns over time, and there is no impact on the weight. Consume more what the body burns, the weight goes up.
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Do the calories we consume play an important role?.
There’s ample research on foods and diet patterns that protect against heart disease, stroke, diabetes, and other chronic conditions. The good news is that many of the foods that help prevent disease also seem to help with weight control-foods like whole grains, vegetables, fruits, and nuts.
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Below are 15 most weight loss foods on earth that are supported by science.
They were once feared as being high in cholesterol, but they have now made a major comeback. Although a high intake of egg raises the level of ‘bad’ LDL cholesterol in some people, they are one of the best foods to eat if you are planning to lose weight.
Egg whites are low in calorie, it contains 4 grams of protein, 55 mg of sodium and only 17 calories. Egg yolk carries the cholesterol, however, there are many nutrients that come with that. One yolk has about 55 calories, 4.5 grams of total fat, and 1.6 grams of saturated fat and 2.7 grams of protein.
2. Leafy Greens
Leafy greens such as kale, spinach, Swiss chards are a few examples of leafy greens. They have several properties that make them a perfect weight loss foods. They are low in calories, carbohydrates and loaded with good fiber.
Leafy greens are also high in many vitamins, antioxidants, and minerals, including calcium. Add leafy greens to your diet to achieve your weight loss goals. They are high in fiber & keep you satiated for a long time.
We all know salmon is a favorite among athletes and bodybuilders. Salmon is extremely healthy and satisfying, keeping you full for many hours with few calories. It is filled with high protein, healthy fats, and various important nutrients.
Salmon will provide a significant amount of iodine as well. Loaded with omega 3 fatty acids, which have been shown to reduce inflammation, plays a major role in obesity and metabolic diseases. Mackerel, trout, sardines, herring and other types of fatty fish are also excellent.
4. Cruciferous Vegetables
Cruciferous vegetables include broccoli, cauliflower, cabbage, Brussels sprouts. They are high in fiber and satiating and contain a decent amount of proteins. A combination of protein, high fiber, low energy density makes cruciferous vegetables the perfect food to include in your meals if you need to lose weight. Highly nutritious and contain cancer-fighting substances.
5. Chicken Breast and Lean Beef
Although processed meat is deemed unhealthy, studies have shown that unprocessed red meat doesn’t raise the risk of heart diseases or diabetes. The truth is meat is a weight loss food because of the high protein content.
Protein is by far the most filling nutrient, and eating a high protein diet can make you burn up to 80 – 100 calories per day. Studies have shown that an increase in protein intake to 25 % daily can cut cravings by 60 % and cause weight loss.
Potatoes make a perfect food – both for weight loss and optimal health. They contain an incredibly diverse range of nutrients. High in potassium, this plays an important role in blood pressure control. Sweet potatoes, turnips, and other root vegetables are also excellent. Some studies demonstrated that people can eat potatoes and still lose weight.
Tuna is another low calorie, high protein food, and very low in fat. A favorite among bodybuilders and fitness models as it is a great way to increase protein intake while keeping the calories low.
8. Beans and Legumes
Some beans and legumes can be beneficial for weight loss. These include lentils, black beans, kidney beans, and some others. They are very high in protein and fiber, contributing to the feeling of fullness and low-calorie intake.
Most foods with a low density are those that contain water, such as vegetables and fruits. Soups are very nutritious and add it to your daily diet. Some studies have shown that drinking soup can make you feel more satiated which aids to weight loss. The high water content makes it very filling, however, try to avoid creamy or oily soups.
10. Cottage Cheese
Dairy products are high in protein and one of the best dairy you can get your hands on is cottage cheese. Eating cottage cheese is a great way to boost your protein intake; they are very satiating and also high in calcium, which aids in fat burning. Other low-fat, high-protein dairy products include Greek yogurt and skyr.
They are one unique fruit. Avocados are loaded with healthy fats, particularly high in monounsaturated oleic acid. They contain a lot of water and fiber, making them less energy dense. Avocados are a perfect addition to salads, as studies have shown that their fat content can increase carotenoid antioxidant absorption from the vegetables.
12. Apple Cider Vinegar
Apple cider vinegar is extremely popular in the health community. Several human-based studies suggest that apple cider vinegar can be useful for weight loss.
Vinegar has also been shown to reduce blood sugar spikes after meals, which may have various beneficial health effects in the long run.
An excellent snack, containing a balanced amount of protein, fiber, and healthy fats. Studies have shown that eating nuts can improve metabolic health and even promote weight loss.
People who include nuts in their daily diet are much healthier and leaner. Please note that nuts are fairly high in calories, so do not eat them in large quantities.
14. Whole Grains
Whole grains are loaded with fiber and contain a decent amount of protein. Notable examples include oats, brown rice, and quinoa. Oats are loaded with beta-glucans, soluble fibers that have been shown to increase satiety and improve metabolic health. Keep in mind that refined grains are not a healthy choice, and sometimes foods that have “whole grains” on the label are highly processed junk foods that are both harmful and fattening.
They are healthy and approved by most health experts. Numerous studies have shown that people who eat fruits and vegetables tend to be healthier than people who don’t. Fruits contain natural sugar and have low energy density and take a while to chew, plus, their fiber content.