20 Friendly Weight Loss Foods You’ll Want on Hand
Weight Loss Foods – Every food in this world has its own expressway of metabolism in our body, making calories differently from different foods. It has various effects on how much you want to burn your calories, your hormones and your level of hunger.
So, today I am going to share 20 friendly weight loss foods that have an advantage to you when you trying to lose some weight. you can compare these foods with other foods available on the planet and compare with them to make sure that you are not just filling your craving with them, also it helps in reducing weight too.
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So, the list of 20 friendly weight loss foods is described below:-
1 – Whole Eggs – Weight Loss Foods:-
Whole eggs are very helpful when you are feared of being high in cholesterol. New studies and researches show that whole eggs do not affect blood cholesterol and also do not cause heart attacks.
Eggs are one of the best foods you can eat if you want to lose weight. Eggs are a rich source of healthy fats, protein and also make you feel full stomach with a very low amount of calories. 1 research done on 40 overweight people’s shows that eating eggs in breakfast, instead of other food in breakfast, increase the feeling of a full stomach, which helps them to eat less in the next coming 35-40 hours.
This study continues for 10 more weeks and it shows eating eggs in breakfast helps in reducing weight as eggs restrict calories diet as per compare to other food in breakfast, eggs helps you to get all nutrients dense from them which you need from calorie restricted foods. You can found almost all the nutrients which your body need from the egg yolks.
2- Leafy Greens – Weight Loss Foods:-
Leafy green vegetables like spinach, Swiss chard’s, collards, kale, and few more vegetables have several properties that make these vegetables perfect for reducing weight food. These leafy vegetables are low in carbohydrates and in calories but filled with lots of fiber.
You can increase the quantity of your meal by adding more leafy greens in it, without even increase in the calories. Various studies show that diets and meals with lesser energy density make peoples eat very few amounts of calories.
Leafy greens are incredibly nutritious and also high in all types of minerals, vitamins, and antioxidants. It includes calcium, which helps in burning fat as per said in some studies.
3- Salmon – Weight Loss Foods:-
Salmon is an oily fish and it is increasingly healthy for your health. It is very low in calories and also very satisfying. It keeps you full for so many hours and also loaded with healthy fats, high quality of protein and also contains all needed important nutrients.
Generally seafood’s and fish give us a compelling amount of iodine. Nutrients given by fish and seafood’s are necessary for proper function of the thyroid, it is very important for us because it helps to keep running the metabolism optimally.
Different studies and research shows that there are millions of people in this world those are not getting enough iodine which is required. Salmon fish is filled with Omega-3 Fatty Acids, which helps to reduce inflammation. Inflammation is known for playing an important role in reducing metabolic and obesity problems. Some more oily fishes like trout, herring, sardines, and mackerel are also good for health.
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4- Cruciferous Vegetables – Weight Loss Foods:-
Cauliflower, Brussels sprouts, cabbage and broccoli like vegetables are called Cruciferous vegetables. These vegetables are a good source of fiber and help in filling stomach easily like other vegetables. These vegetables contain a good amount of protein in it too.
They do not have a high amount of protein like legumes or some other animal foods, but as per compare to other vegetables they are high in protein.
Cruciferous vegetables are high in nutrients and also contain cancer-fighting substances. Combination of low energy density, fiber and protein make these Cruciferous vegetables are perfect vegetables which you should include in your meals if you really want to lose weight.
5- Lean Beef and Chicken Breast – Weight Loss Foods:-
Meet has been criticized unfairly and also blame for causing health problems. It also does not have any good confirmation which can help meat backing up.
Peoples think processed meat is not good for their health, but some different studies and researches say that unprocessed red meat does not raise the risk of diabetes or any type of heart disease.
Few big type of research ad studies show red meat has very weak interaction with cancer elements in men’s only, and it is safe for women’s. But the truth is meat is a rich source of protein, which is a friendly weight loss food.
Eating high protein foods can help you to burn 80-120 extra calories per day as it is filled with most fulfilling nutrients. Researches also show that adding more protein in your diet can cover the 25% to 30% calories and cuts the craving by 55% to 60%. It also helps in reducing the desire of late night eating up to half of the amount, and it helps in weight loss of around 500 grams in a week.
6- Boiled Potatoes – Weight Loss Foods:-
Several properties in potatoes make them good perfect food which is good for optimal health and weight loss. Potatoes contain a little bit of special diverse range of nutrients we need.
Potatoes are a rich source of potassium which is a type of nutrition and most of the people not getting enough. Potatoes play an important role in controlling blood pressure. Satiety Index Scale gives the highest score to white boiled potatoes from all the foods tested.
Meaning of this Satiety Index Scale is if you eat white boiled potato, you will feel full stomach naturally, and you will avoid eating more food. It helps in controlling overeating because of potatoes this ability.
Boil the potatoes and then let it cool for sometime, then they will cut the large quantity of resistant starch. Fiber-like the substance of potato helps in all sort of health benefits, it also helps in losing weight.
Turnips, sweet potatoes, turnips, and other root vegetables also works great like a boiled potato.
7- Tuna – Weight Loss Foods:-
Tuna is a high protein and low-calorie fish food. There is no much fat in tuna fish as it is a lean fish. This Tuna fish is popular among fitness models and in those goes to the gym and doing bodybuilding and weight lifting. Tuna fish is a great source of high protein with lower fat and total calories in it.
If you do not like to eat protein or whey protein then tuna fish is a good choice for you as it known for its high protein content.
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8- Beans and Legumes – Weight Loss Foods:-
Some legumes and beans are very beneficial in losing weight. It includes black beans, lentils, kidney beans and some other types of beans. These legumes and beans are a rich sources of fiber and protein. These two nutrition’s help in digesting the food easily. It also contains some resistance of starch.
Lots of people facing problem from legumes so it is important to prepare them properly before eating.
9- Soups – Weight Loss Foods:-
As mentioned above earlier, diets and meals which are having low energy density help people to eat fewer calories. Most of the food like fruits and vegetables are low in energy density because of containing so much water in it. You can add more water to them by making a vegetable soup.
Some studies and researches show that eating the same exact food, except made a soup of it instead as eating in solid food manner, makes people feel more gratify and eating lesser calories generally.
10- Cottage Cheese – Weight Loss Foods:-
Dairy products are the rich source of proteins, and cottage cheese is the best in all. Cottage cheese is filled with proteins with a very lesser amount of fat and carbohydrate.
If you want to boost your protein intake then eat plenty of cottage cheese. The small amount of cottage cheese makes your stomach feel full. Dairy products are also a rich source of calcium, which helps in burning fat easily without doing any hard work.
11- Avocados – Weight Loss Foods:-
Avocados are some different type of fruit, where most of the fruits are high in carbs, and on the other side, avocados are filled with healthy fats. This fruit is high in mono-saturated oleic acid, which is similar to the fat which is found in olive oil. It also contains various important nutrients in it like potassium and fiber.
Avocados are filled with fat but it also contains lots of water in it, so if you think they are giving you more energy than you are wrong. It is good to add avocados in a salad, because the fats avocados contain can increase the nutrient uptake which you get from vegetables
12- Apple Cider vinegar – Weight Loss Foods:-
Apple cider vinegar is one of the most famous and popular communities in natural health products. Mixing apple cider vinegar in a glass of water and drinking it regularly helps and cure various types of diseases. Some studies and researches also say that apple cider vinegar is very effective if you want to lose weight.
Taking apple cider vinegar at the same time with high carbs diet can increase your feeling of fullness and you may eat lesser calories like 250-300 calories per day.
Research shows that you can easily reduce 1.5 kilogram to 2.0 kilograms of weight in 60 days to 80 days by taking 15ml to 30 ml per day in fresh or in warm water. (Avoid eating milk products 1 hour on or before taking it).
It is also very useful in reducing blood sugar spikes after taking meals; it can give all types of benefit to health in the long term.
13- Nuts – Weight Loss Foods:-
Nuts are excellent snacks, it contains a balanced amount of fiber, protein, and healthy fats. Lots of studies and researches shows that eating nuts can help in improving metabolic health and also helps in reducing weight.
Research done of thousand of peoples shows that eating nuts regularly helps in maintaining the health and also lean the body as compare to those who are not eating nuts and other dry fruits.
Nuts and dry fruits are high in calories, so avoid to eat them in large amount. Taking fewer amounts in the morning can benefit you for the whole day. Avoid eating nuts and dry fruits in night time as it can increase your weight.
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14- Some Whole Grains – Weight Loss Foods:-
In recent years grains have gotten very dab reputation, but still, there are so many grains which are definitely healthy for your health. It includes some whole grains which are loaded with a sensible amount of protein and fiber as well.
Brown rice, oats, and quinoa are few of them. Oats are filled with soluble fiber and beta glucans which increases satiety and also improves metabolic health. Both white rice or brown rice contains a good amount of resistant starch, especially when it cooked properly.
You should know that refined grains are full of disasters and some they have label written: ”whole grain” which is not more than highly processes junk foods that both are fattening and harmful.
Whole grains are a rich source of carbohydrates and if you are low carbs diet, then it is good for you to just avoid it eating. Still, there is no harm if you eat some healthier grains, but only if you can digest them and also which is low on card diet.
15- Chili Pepper – Weight Loss Foods:-
Chili pepper is spicy and it is used from old ages to make food taste better. It is very useful and affecting when you want to lose weight. It contains a substance named capsaicin, which helps in reducing your appetite and also increase the process of fat burning.
Chili pepper is sold in supplement form too and also a very common ingredient in various types of weight loss products and supplements. Research shows a result that, eating 1 gram of red chili pepper can reduce your appetite and also increase the fat burning process in those peoples who do not eat chili regularly. On the other red chili not put an affect on those who are eating chili regularly in their food as there is some sort tolerance is build up in their body.
16- Fruits – Weight Loss Foods:-
There is no one in the world who does not know the health benefits of fruits. Research done of thousands of peoples around the world shows that who eat more fruits and vegetables daily tend to be more healthy than people who do not eat these things. Fruits also have properties that help in reducing weight too.
Fruits also contain sugar, and also have low energy density and take some time to chew. The fiber in the fruits prevents from the sugar being released too quickly into the bloodstream.
Only those people want to avoid or eat fewer fruits those are on a ketogenic diet, low carbs or having some type of intolerance to fructose. For rest of the peoples, fruits are very delicious and effective and also it is an addition to a weight loss diet.
17- Grapefruit – Weight Loss Foods:-
Grapefruit should be highlighted and deserve to be in the list of weight control fruits and vegetables. Research done on around 200 obese peoples by giving them half fresh grapefruit before taking meals helps in reducing the weight of 2 kilograms in the time period of 10 weeks to 12 weeks. Grapefruits help in various types of chronic diseases too because of its insulin resistance.
That would be great if you eat grapefruit half an hour before taking your meal as it helps you feel more satiated and you eat lesser calories overall.
18- Chia Seeds – Weight Loss Foods:-
Chia seeds are on the top list of the nutritious foods available till now on the planet. It contains 120 grams of carbohydrate per 10 ounces and that is too high but 110 out of 120 grams are of fiber. This quality makes chia seeds the best source of fiber available in the world and it is also a low carb friendly food.
Fiber quantity of chia seeds can absorb 10-12 time more water than their weight, which turned like gel and expands in your stomach. Some researches have shown that chia seed helps in reducing your appetite too and may help in reducing some weight.
Nutrient composition of chia seeds makes some sense that it could be a useful part of weight loss diet.
19- Coconut Oil – Weight Loss Foods:-
Not all of the fats are created equally. Coconut oil is called Medium Chain Triglycerides as it is high in fatty acids of a medium size length. Fatty acids of coconut oil boost the satiety as per compared to other fats. It also increases the amount of burned calories.
Research done on 200 men’s and women’s shows that coconut oil helps in reducing the belly fat too. Yes, coconut oil has a large amount of calories, so adding in high-calorie food is not a good idea. You can replace your cooking oil with coconut oil when you are going to make some light food. You can also use extra virgin coconut oil as virgin oils are the healthiest fat available on the earth.
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20- Full-Fat Yogurt – Weight Loss Foods:-
Yogurt is an excellent dairy product. It contains probiotic bacteria’s which helps in the improvement of your guts functions. Healthy gut or stomach helps to protect against leptin resistance and inflammation, which is the main hormonal driver of obesity.
Choose full-fat yogurt rather than choosing low-fat yogurt, as full-fat yogurt helps the gut and reduce the risk of type 2 diabetes and obesity. Low-fat yogurt or other lower fat dairy products are loaded with lots of sugar in it, that would be great to avoid low-fat dairy products to remain healthy.