Ashu Gupta’s Best Diet Clinic in Gurgaon can guide you through the right weight-loss foods to eat to drop your weight significantly. Here are the top 11 healthy weight-loss foods to add to your diet.
weight loss foods for diet
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Whole eggs
Although having too many eggs spikes LDL-cholesterol levels in some people, these can effectively help in weight loss. Eggs are loaded with fat and protein, which is extremely satiating. They also have a high nutrient density to help receive all the nutrients required in a calorie-restricted diet. The yolk contains almost all the nutrients.
- Leafy greens
These include spinach, fenugreek, kale, etc. These have many properties making them appropriate as weight loss foods like having low carbohydrates and calories, and high fiber. Consuming leafy greens can amazingly increase your meal volume without raising the calories. They are also highly nutritious with lots of antioxidants, vitamins, and minerals (like calcium) that are proven by studies to help burn fat.
- Cruciferous vegetables
Cruciferous veggies include cabbage, cauliflower, broccoli, etc. They are rich in fiber and highly filling. They do not contain as many proteins as in legumes or animal foods but still more than many vegetables. They have a low energy density, abundant nutrients, high fiber, and protein in combination to aid in weight loss. They also contain cancer-fighting substances.
- Beans and legumes
Some beans and other legumes are helpful in losing weight. These include kidney beans, black beans, lentils, and some others. They are rich in proteins and fiber, thereby leading to satiety. They also contain some resistant starch. The main issue is that many people have trouble tolerating legumes. Hence, it’s essential to prepare them properly.
- Soups
Foods containing plenty of water like fruits and vegetables have a low energy density. However, you can also add some water to your food and make soup. Only be sure not to add a lot of fat like coconut milk or cream to the soup since it can raise its calorie content quite much.
- Cottage cheese
Dairy products are abundant in protein. One of the best dairy products is cottage cheese which does not increase calorie intake. It contains very little fat and few carbohydrates. Eat cottage cheese to potentially improving your protein consumption. Besides, it is highly satiating and can make you feel full with a comparatively fewer count of calories.
- Nuts
Although nuts are rich in fat, they are not as fattening as complained about often. They are brilliant snacks having balanced contents of healthy fats, fiber, and proteins. Having nuts can also promote metabolic health and weight loss. According to some studies, those who consume nuts, are leaner and healthier than the ones who do not. Only be sure not to go overboard since they are still much rich in calories. If you start binging and eating large quantities of nuts, it may be preferable to avoid them in that case.
- Whole grains
Certain types of cereal grains are definitely healthy. These include specific whole grains high in fiber and have a decent content of proteins. Good examples are quinoa, brown rice, and oats. Oats are abundant in beta-glucans that are soluble fibers proven to enhance metabolic health and satiety. Both white and brown rice can contain plenty of resistant starch, especially if cooked and after that, allowed to get cooled. However, remember that refined grains aren’t healthy. Only if you follow a low-carb diet, avoid grains since they are rich in carbohydrates.
- Grapefruit
It is an important food that aids in weight loss. According to studies, grapefruit might suppress appetite and decrease calorie consumption if you have them before meals. It also can decrease insulin resistance, a metabolic issue that leads to different chronic diseases. Hence, have half a grapefruit prior to some regular meals for feeling more satiated.
- Full-fat yogurt
Yogurt is another brilliant dairy item. Specific kinds of yogurt have probiotic bacteria which can promote your gut’s functioning. Maintaining a healthy gut can help to defend yourself from leptin resistance and inflammation, the primary hormonal causes of obesity. Be sure to choose yogurt containing active, live cultures since other kinds of yogurt apparently have no probiotics. Besides, choose full-fat yogurt. Studies reveal that full-fat dairy instead of low-fat dairy helps to reduce the risks of type 2 diabetes and obesity over time. Low-fat yogurt contains high sugar. So avoid it.
- Boiled potatoes
They contain multiple properties which make them appropriate for optimal health as well as weight loss. They have a wide range of nutrients- almost all necessary ones in little quantities. They are specifically rich in potassium which controls blood pressure. Of various foods, white boiled potatoes can satiate you the most. Cooling potatoes after boiling produces abundant resistant starch, a fiber-like substance that helps to drop weight among other health benefits.
