Last updated: June 21, 2018 at 10:52 am
Have you ever tried to lose weight and been on a strict diet?
Then you know that counting calories and constant weighing can disrupt your plans.
Although it seems that restricting food intake is the best way to lose weight, actually it’s essential to consume enough calories (how to count calories to lose weight).
So we picked the best foods for weight loss which will ensure an appropriate nutrition in your diet regime.
On the other hand, you can check the list of the foods you should avoid when trying to lose weight here.
The weight loss friendly foods list can help you stay healthy, slim and in good shape.
This list considers protein/carbs ratio and impact of the food on your overall health.
Best foods for weight loss list:
According to the study conducted in The Lancet Diabetes and Endocrinology, good fat should not be your enemy.
Despite earlier beliefs regarding fat, good fat helps you stay fed and happy. (1)
Also, avocado is a good source of proteins.
Avocado is like natural, healthy butter.
I suggest you spread avocado on a slice of whole wheat bread.
So, if you don’t have avocado in your kitchen it is time to go to the store.
A research from 2015, published in The BMJ magazine, shows that people who use food rich in flavonoids tend not to get fat easily.
Food high in flavonoids are berries – blackberries, blueberries, raspberries, just pick which you like the most and enjoy in their magical taste, while doing something good for your body.
This food has a big percentage of fibers and water and has a low glycemic index, so your sugar level will not rise instantly. (2)
Furthermore, berries are one of the best zero-calorie foods.
Berries are natural fat burners.
3. Lentil and beans
Food high in fibers, like lentil and beans, help you stay full for a long time.
Fibers come from eatable plants, and usually, those plants have appropriate amounts of calories.
A study published in Annals of Internal Medicine magazine asserts that eating great amounts of food rich in fibers can impact weight loss more than restrictive diet plans. (3)
Lentil and beans also have a lot of proteins and you should eat them especially if you are exercising.
4. Sources of low-fat proteins
Fish like trout, which is rich in Omega – 3 fatty acids, chicken or turkey breasts can help with your weight loss battle.
Low-fat proteins, either coming from animal or plants, can help you stay full for hours.
The Mediterranean cuisine has been using low-fat protein sources for fighting extra pounds since ages.
5. Non-starchy vegetables
When you are trying to lose weight you should fill half of your plate with non-starchy vegetables like cauliflower, broccoli, asparagus, Brussels sprout, mushrooms and bell pepper.
On the other hand, try to avoid vegetables rich in starch like potato, peas, and corn at the beginning of your diet.
The research published in PLOS one magazine in 2015, shows that men and women who eat non-starchy vegetables, rich in fibers, can lose weight more easily after reaching 24. (4)
Like berries, non-starchy vegetables have low glycemic index, which means that your sugar level will not rise instantly and you will feel less hungry.
6. Some whole grains
Although bread and other bakery products are notorious when it comes to losing weight, maybe you shouldn’t give up on them completely.
Whole wheat bread is high in fibers which are important for a healthy weight loss.
Also, brown rice and oatmeal can be implemented in your diet since they are whole grains and have more fibers than bread.
But if you can’t resist bread, I suggest one made of 100 % whole grains.
7. Dark chocolate
Dark chocolate is also high in good fat and flavonoids.
Because of that, dark chocolate became part of many diets.
If you eat a little bit of dark chocolate you will crave less for sweets and your sugar level will be balanced.
You can simply eat a bar of chocolate or mix a black cocoa powder with almond butter and get a protein-rich smoothie.
Apples are so sweet that they can beat the craving for candies which is why they are used in so many desserts.
In addition, they are low in calories, fats, and salt which is a great news.
They are a great source of fibers.
Fibers keep you feel full and stop you from eating between meals.
Also, they boost your metabolism.
You should chew apples for a while and buy organic ones so that you don’t need to peel them.
You can add flaxseeds in anything and you should buy the ground seeds because the whole ones just go through your digestive system and your body can’t use their nutritious benefits.
They are high in Omega – 3 fatty acids and fibers which help you stay full for a long time.
The essential fatty acids accelerate your metabolism.
And finally, flaxseeds regulate the level of cholesterol.
Salmon is high in Omega – 3 fatty acids and proteins and keeps you fed for a long time.
And the best part of eating this fish is that even if you feel fulfilled afterward, the number of calories you intake is optimal.
Also, like other seafood salmon is a good source of iodine.
As I said earlier vegetables are great when you trying to drop some pounds.
But it could be even better- just add water and make a delicious soup from different vegetables.
Boiled carrot, potato, broccoli, pumpkin, tomato and many others.
Even though they are caloric they can help you lose weight.
Nuts boost your metabolism and the Omega – 3 fatty acids reduce the risk of heart diseases and bloodstream.
Also nuts are high in protein, so they are a good choice for snacks after the gym.
13. Chili pepper
Chili pepper is very good when it comes to weight loss.
It contains capsaicin, which can reduce appetite and it works like a fat burner.
Capsaicin is also an ingredient of different weight loss supplements.
14. Low-fat beef
This is an excellent choice for those trying to lose weight.
It has a leucine, amino acid found in meat, fish and dairy products.
This food helps to build muscles and burn calories.
It’s important to make your beef with a little bit of oil.
One research has shown that 3 cups of grapefruit can accelerate the process of losing weight.
It is one of the best fruits for weight loss.
Grapefruit also regulates the level of sugar in your blood, it’s rich in vitamins and minerals and it pushes your body to use the calories as energy instead of storing them.
Grapefruit essential oil is actually a good natural appetite suppressant.