Every time there’s a new food, drink, or supplement that’s praised as the “magic solution for weight loss!” But the truth is, there’s no single food or drink that will instantly help you lose weight. Safe weight loss involves eating a range of foods that are low in calories but high in nutrients and staying away from heavily processed foods that are loaded with extra calories and unhealthy fats.
Rather than restricting the number of calories you eat, focus on consuming healthier foods – it’s a better method to help you with your weight loss journey. All you have to do is begin eating the right foods. For example, a usual meal in India is rich in carbs and sugar – we consume a lot of potatoes, rice, and sweets.
In this weight loss journey, here I present 8 foods to add to your weight loss journey that are so satisfying to reduce your weight and, you won’t even feel you’re on a heavy diet.
Contents
What is body weight loss?
Body weight loss means that your total body weight has gone down. This can occur when you lose different things from your body like stored carbs, protein, water, and fat.
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What food should eat to reduce weight?
A health expert would never suggest reducing calories. Whether you’re trying to lose weight or not, a healthy diet should include foods that are naturally high in fiber and protein, like the ones we’ve mentioned above. It’s also crucial to pay attention when you eat: Taking your time to experience the taste, texture, temperature, and smell of your food can help you control how much you eat.
What foods can help you to lose weight?
Many foods can be helpful to reduce your weight as well as provide you with a good lifestyle and a well-shaped body in an easy diet.
Let’s consider those foods one by one:
1. Black Beans: Beans are great because they have a lot of fiber, just like any other food that’s high in fiber. According to the U.S. Department of Agriculture‘s nutrition database, a half-cup serving of black beans has 8.6 grams of fiber. Also, fiber makes you feel full without adding any calories to your food because our bodies can’t digest it. A small research found that a diet rich in fiber and beans made people feel more satisfied and less hungry. All these advantages could help in losing weight. Another study showed that a diet high in fiber and beans was just as good as a low-carb diet for weight loss.
2. Salmon: Salmon is good for health and it’s packed with protein. For example, 3 ounces of wild Atlantic salmon have about 16.8 grams of protein, according to the USDA. Foods that are high in protein make you feel full because your body breaks down protein slower than fats or carbs. Plus, salmon is one of the top sources of omega-3 fatty acids, which are great for your heart.
Also read: 11 Healthy Foods for Weight Gain at Home
3. Eggs: Eggs are good for weight loss because they have a lot of protein. For instance, two large eggs have 12.6 grams of protein. Your body uses more energy to digest protein than starch, which is what many breakfast foods like bagels, cereals, and muffins are made of. Some early studies suggest that eggs, which are low in calories and packed with other nutrients, could help with weight loss over time. Even just putting a hard-boiled egg on your salad at lunch can keep you feeling full until dinner.
4. Nuts: Nuts are full of protein and fiber, which makes them satisfying to eat. Eating a serving every day could also help you lose weight, as per a study from Harvard researchers. Specifically, research has shown that walnuts can help control the hunger pangs you might feel between meals.
5. Popcorn: Your brain takes time to fill the stomach – it takes about 20 minutes for the hormones that help digestion to tell your brain that you’re getting full, according to the USDA. This is one reason why popcorn is a top pick for filling foods that can help with weight loss: Eating popcorn takes a while, and the slower you eat, the more likely you are to start feeling full before you eat too much. Popcorn is also rich in fiber. A food is considered high in fiber if it has just 2.5 grams of fiber. You can get this amount from about 2 cups of popcorn, which only has 62 calories when it’s plain.
6. Greek Yogurt: Greek yogurt is another top pick on the list of good foods for weight loss. It’s a great option because it has more protein and less sugar than most other types of yogurt. Greek yogurt is also a good way to get calcium, with about 230 milligrams in a 7-ounce container, which is about 18 percent of your daily value. A study published in the journal Diabetes Care found that a diet high in dairy and calcium can help people with type 2 diabetes lose weight.
7. Chili Peppers: The faster your metabolism, the more calories you burn, even when you take a rest. Some research, like a study published in the journal Bioscience Reports, suggests that capsaicin, which is what makes chilies and other peppers hot, could help speed up your metabolism. A small research found that people who added capsaicin (the thing that makes peppers hot) to their breakfasts that were high in fat and carbs ate less protein and fat at lunch, and they felt fuller and less hungry.
8. More Water: Water should be the main item on your list of foods for weight loss. For instance, one research found that drinking more water than usual helped overweight women lose weight and body fat, and it made them feel less hungry.
Conclusion
When you feel like eating next time, go for natural foods that are good for you, instead of processed foods that aren’t as healthy. Keeping some healthy snacks handy can help you feel full, get more nutrients, and manage your weight.
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Dr. Roman Off is a multi-talented professional with expertise in psychology, nutrition, and content writing. She has a Doctorate in Clinical Psychology and is a psychologist with several years of experience helping individuals overcome mental health issues. In addition, Dr. Roman Off is a dietitian and nutritionist, specializing in helping clients achieve optimal health through proper nutrition and lifestyle changes.