Weight loss does not only mean a change of size or dressing size, it entails a new way of living and eating. As much as it is fun to follow a popular trend diet, they do not work in the long run and are even dangerous for your health. If the goal is to lose weight in a healthy manner, it is necessary to rely on nutrient-dense foods. The focus of weight loss is not merely about calorie reduction but essentially about eating nutrient-dense foods that will help make you full, increase your metabolic rate and give your body what it needs for normal functioning.
Weight loss is all about moderation. It is about proper food combination that will assist in the process of fat burning while at the same time providing your body with the nutrients it needs. As you embark on your weight loss program, make sure you include fiber rich foods, lean proteins, healthy fats and foods rich in antioxidants. In contrast to processed foods that cause more servings or cravings, whole foods help keep the body full and healthy all day. But if consumed with other healthy foods and in conjunction with exercise these foods will definitely contribute to your weight loss goals in a positive way.
Here are the 15 Best Foods for Healthy and Sustainable Weight Loss
1. Leafy Greens (Spinach, Kale, Swiss Chard)
It is fiber rich, vitamins, and minerals and contain very little calories and it is found in the green leaves. This makes them perfect for weight loss. They make you feel full and give you the nutrients your body needs without making you gain weight. They can be eaten in many ways fresh or frozen, added to smoothies, salads, or soups, they are great for any meal.
2. Eggs
Eggs contain high quality protein and essential fatty acids. Breakfast consumed eggs proved to significantly lower the total daily calorie intake according to research. They make you feel full and minimize desires which are why they are ideal foods for anyone that wants to shed some pounds. They also contain essential vitamins as well as minerals such as vitamin B12 and selenium.
3. Avocados
Avocados are also rich in fats, which are good fats, such as monounsaturated fats and these will help keep you full for longer. It also has fiber and vitamins and minerals that are present in almost any type of fruit and vegetable and that is why, they are good for weight loss. You can eat them with salad, mix them into your smoothies or simply take a sandwich and spread the beans on it for your healthy snack.
4. Chia Seeds
Chia seeds may be small but they are quite powerful when it comes to weight loss. They are high in fiber which swells when it comes into contact with water; this makes you feel full for most of the day. It also contains omega-3 fatty acids, protein and antioxidants. Chia pudding is a great way to add them into your diet in a fun and healthy manner.
5. Greek Yogurt
Greek yogurt is a rich source of proteins which aids metabolism and reduces hunger. It also contains a lot of probiotics which are good for the intestines and digestion process. Replace sweetened yogurt products with plain Greek yogurt and include fresh fruits or honey to the yogurt to sweeten.
6. Salmon
Salmon is rich in lean protein and omega-3 fatty acid which are important nutrients that help you lose fat. The fats contained in salmon are great because they actually fight inflammation and help your body to metabolize fat. It also can easily be grilled, baked, or even incorporated into salads to form a healthy meal.
7. Sweet Potatoes
It is an important food item that is rich in fiber, vitamins and antioxidants. They are very different from regular potatoes, and besides being low in calories, they are low in glycemic index, which makes them perfect for diabetics and for anyone who wants to have a full feeling for a long time. They can be consumed roasted, mashed or in soups as part of a healthy and satisfying side dish.
8. Nuts (Almonds, Walnuts, Pistachios)
Nuts are rich in health beneficial fat, protein, and fiber content, and therefore they are recommended for use in weight loss programs. They provide satiety and avoid situations when a person can overeat. As with any food, pay attention to the portion sizes since nuts are calorie-rich, but a handful will do and will keep hunger at bay for some time.
9. Berries (Blueberries, Strawberries, Raspberries)
This is because berries are tasty foods and also contain antioxidants and fiber. It does not contain high glycemic index which makes it not to lead to increase in the blood sugar level. Fiber in berries can help you feel full and satisfied and the berries are excellent snack or can be added to oatmeal.
10. Legumes (Lentils, Chickpeas, Black Beans)
Because legumes are plant based foods they contain protein and fiber that makes it possible for you to eat for longer hours without feeling hungry. They are low glycemic foods and at the same time contain a plethora of necessary vitamins as well as minerals. Add lentils, chickpeas, and black beans to soups, salads or stews to boost the nutritional value as well as the volume of the meal.
11. Cottage Cheese
Cottage cheese is one of the foods that has low fat content, high protein content which is ideal when you are trying to lose some weight. They are rich in casein protein which is a slow digesting protein that will keep you full till the following morning. Eat it with fruits or incorporate it in salads to make of it a delicious and nutritious meal.
12. Cucumbers
Cucumbers are also very low calorie and thus a good food for anyone looking to lose a few pounds. They also contain a lot of water, thus aiding in the body’s hydration process and will also give you that full feeling.
13. Oats
Oats are a cereal grain that is packed with fiber and slow digesting carbohydrate that is very effective for breakfast. They are useful in maintaining blood sugar levels and make you eat less at certain intervals of time. Instead, go for steel cut oats or rolled oats as they do not contain sugar and other preservatives like instant oats.
14. Green Tea
Green tea has other active ingredients known as catechins that help increase metabolism and fat loss. Green tea consumption can also help one to lose weight and become healthy.
15. Cruciferous Vegetables and Their Derivatives (Broccoli, Cauliflower, Brussels Sprouts)
Cruciferous vegetables contain high fiber, low calorie, and rich in vitamins and minerals. They help to stimulate the feeling of satiety and fat loss.
Conclusion
And attaining the ideal and sustainable weight loss is all about building long lasting healthy eating habits. When you add more nutrient-rich whole foods to your diet, you’ll be able to lose the weight that you want without having to sacrifice on the nutrients, vitamins, minerals, and fiber that your body needs. These 15 foods also assist in weight loss and enhance the general wellbeing of the body making them ideal for anyone who wants to lose weight naturally. Egg, Greek yogurt, as well as vegetables, and avocados are also ideal foods to consume since they help in weight loss without subjecting the body to a fad diet.
As you can see, the main focus is to be persistent and to figure out what is good for your body. Avoid going for very strict diets and other crazy measures that will see you starve or take very few calories, instead concentrate on taking natural foods that are packed with nutrients, which will keep you full, active and within the right weight loss plan. Including these 15 foods into your diet plan and living a healthy life will help you lose weight without having to compromise on the delicious meals you love. Keep with the plan and start seeing positive changes in your life!
