Losing weight is probably one of the most trending topics of our time. There is a generalized concern with wellbeing and health as obesity becomes a larger problem. Our lives are often sedentary and maintaining a healthy weight can be often a problem and a struggle. While exercise is extremely important in managing weight, what we eat is definitely essential in how we feel and how much we weight. So here are 13 foods that will help you reach or maintain a healthy weight.
1- Whole Eggs
Having gained a bad reputation for being high on cholesterol, whole eggs have made a complete comeback.
Although they raise the level of bad cholesterol in some people, they are one of the best foods to eat if you need to lose weight as they are high in protein and fat and very satiating. Eggs are incredibly nutrient dense and can help you get all the nutrients you need on a calorie-restricted diet. In fact, several studies have demonstrated that when consumed for breakfast increase weight loss.
2- Cruciferous Vegetables
Cruciferous vegetables are high in fiber and then to be incredibly filling, as a plus they contain decent amounts of protein when compared to other vegetables. They are a combination of protein, fiber and low energy density making the perfect food to include in your meals if you are trying to lose weight.
3- Lean Beef and Chicken Breast
Meat contains high levels of protein being by far the most filling nutrient, and eating a high-protein diet can make you burn up to 80-100 more calories per day. Studies have shown that increasing your protein intake to 25% of daily calories can cut cravings by 60% reduce your desire for late-night snacking by half and cause weight loss of almost half a kilo.
If you are on a low-carb diet, feel free to eat fatty meats. However, if you’re on a moderate-to high-carbohydrate diet, choosing lean meats may be more appropriate.
4 – Nuts
This is a complicated subject when it comes to weight loss. It has been discussed several times with contradictory results if you should eat it or not when trying to lose weight. They can be surprisingly beneficial to your weight loss program, as long as you don’t overeat them, this seems to be the problem with nuts, they are easily overeaten.
You should consider snack on peanuts, almonds, hazelnuts, pistachios, and walnuts as long as you practice portion concern; they are high on protein and can be extremely effective in weight management.
5 – Beans and Legumes
Some beans and legumes can be beneficial for weight loss, these foods are very high on protein and fiber, two nutrients that have been shown to lead to satiety they also tend to contain some resistant starch.
6 – Mushrooms
Mushrooms are considered by many as a superfood. A researcher from the University of Buffalo discovered that portobellos could help you lose weight thanks to their ability to regulate blood sugar and balance hormones. They also concluded that the fungus may help you exercise for longer periods of time. If you are not eating mushrooms regularly, you should! They are nutrient dense and low on calories, great food to manage your weight!
7 – Avocados
Avocados are one of a kind, they are a fruit but contain very low carbs and are loaded with healthy fats. They are particularly high in monounsaturated oleic acid, the same type found in olive oil! They are high in fiber and water making them less energy-dense than what you may think.
They are the perfect addition to vegetable salads as studies show that their fat content can increase carotenoid antioxidant absorption from the vegetables.
8 – Chilly Pepper
The hotter the better!
Eating peppers may be useful on a weight loss diet. They contain capsaicin, a substance which has been shown to reduce appetite and increase fat burning.
Grapes were basically made to be snacked on, and always having some on hand could be great for your weight loss goals – a study published in PLOS medicine found the sweet fruit can aid in shedding unwanted kilos. If you’re trying to resist a caloric-heavy dessert, try tossing a bunch in the freezer so you can pop a few whenever your craving for sweets.
10- Coconnut Oil.
Not all fats are the same. Coconut oil is high in fatty acids of a médium length, called medium-chain triglycerides.
These fatty acids have been shown to boost satiety better than other gats and increase the number of calories burned.
Of course, coconut oil still contains calories, so adding it on top of what you’re already eating is a bad idea. It’s not about adding coconut oil to your diet but about replacing some of your other cooking fats with coconut oil.
11 – Salmon
Fatty fishes are incredibly healthy and very satisfying, keeping you full for many hours with relatively few calories. Salmon is loaded with high-quality protein, healthy fats, and various important nutrients. Fish – and seafood in general – may also supply a significant amount of iodine. This nutrient is necessary for proper thyroid function, which is important to keep your metabolism running optimally.
Salmo is also loaded with ómega-3 fatty acids, which have been shown to help reduce inflammation, which is known to play a major role in obesity and metabolic disease.
You should, of course, have a balanced and active lifestyle to complement with your dietary habits. And use supplementation. Collagen vital power is a great tool to use in weight management . Try it now!