There are numerous myths surrounding the topic of weight loss and many are busted by the advancements in clinical studies. Among them is the issue of the food you eat; scientific studies continuously reveal that starvation techniques are unhealthy and risky, even if you lose weight.
The best approach is eating the right foods. Not all calories are equal, and the hormones in your body will be affected differently when you consume specific foods. For the best results, you should concentrate on nutrient-dense foods, especially those that are protein-heavy and full of fiber. Here are 12 great foods to start for healthy weight management.
Eggs are among the foods that really had to overcome the negative reputation they had, because of the claim of ‘high cholesterol’. However, the good news is that this claim has been proven as false, and they are making a well-deserved comeback.
A study on 21 overweight men focused on the effects of eating eggs instead of bagels, especially on various hormones, including ghrelin and insulin, as well as blood sugar levels. It revealed that eating the eggs resulted in longer and increasing feelings of fullness, making the participants eat less food even within 36 hours.
This is likely due to the high protein content, as well as the high-fat content. Eggs are also dense in nutrients (especially the yolk), so you get all you need even when restricting calories you intake.
Fish are generally good, but salmon is among the healthiest seafood options you can eat. It has both high fat and protein, making it highly satisfying. Since it is seafood, it also has high amounts of iodine, which is seriously in short supply in our current diets.
The fats it contains are mainly omega-3 fatty acids, which plays a major role in reducing inflammation and obesity. If salmon is not your thing though, you can opt for herring, mackerel, sardines or trout.
3. Leafy greens
These have several nutrients that make them good for weight loss, especially their fiber content. This makes them a great way to increase the volume you eat and still intake minerals, antioxidants and vitamins.
4. Cruciferous veggies
Speaking of leafy greens, cruciferous vegetables are a great way of enhancing your weight loss program. They include cabbage, cauliflower, broccoli, kale, and Brussels sprouts. They are very rich in fiber, so they tend to be very filling, as well as antioxidants, which can help fight cancer.
However, they are not as high in protein like legumes, but you can still eat them with other healthy foods as well.
5. Chicken breast and lean beef
Aside from eggs, meat is one food that has suffered a bad reputation for so long. Many people have blamed it for their health issues and poor weight management, despite the lack of sufficient evidence to back it up.
The truth is, you need to avoid processed meat, or consume it once in a while. However, unprocessed meat has plenty of benefits your body needs, and it is high in protein – making it a very friendly weight-loss food. Studies also show it can reduce your cravings by 60% if you increase your intake to 25% of daily calories.
6. Boiled potatoes
Potatoes also seem to have fallen out of favor, but they do have some advantages that make them great for better health and weight management. Their nutrient base is quite diverse, including potassium, as well as resistant starch, a form of fiber that forms when boiled potatoes cool down.
This is another food high in protein and low in calories, making it popular among fitness models and bodybuilders. Just make sure to avoid the tuna canned in oil, and select the ones canned in water instead.
8. Legumes and beans
These contain resistant starch, fiber and protein, which result in a satiated feeling. However, you need to make sure to prepare them very well, as many people have issues with tolerating them, including the feeling of bloating and gassiness.
The amounts of healthy fat that avocados contain is quite impressive, especially monosaturated oleic acid (the same fat type that olive oil contains). They are also high in fiber and water, which makes them less energy-dense (which is why they are so filling).
10. Apple cider vinegar
It is gaining increasing prominence in the natural health community and used as a substitute for vinegar and dressings. It is also useful for weight loss, as it increases the feelings of fullness, as one study revealed.
It also reduces spikes in blood sugar, which can help you if you have diabetes, or increase your health benefits.
They are not as fattening as you might think, even though their fat content is high. In fact, they also contain great amounts of fiber and protein, increasing your metabolic health, as long as you can eat them in moderation.
12. Whole grains
When considering grain-based foods, you need those that have high amounts of fiber and protein they include quinoa, oats and brown rice. If you can tolerate them, it is even better; but you need to be careful with them and not consume too much.
Nutrition plays a major role in weight loss, so it is important to ensure you eat the right foods. These will help you start on that journey.