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Diet is decisive for weight loss, accounting for 80% to 90% of success. You will lose excess weight by following a healthy nutrition plan. That does not mean you should completely avoid certain foods.
You should focus on following healthy lifestyle principles, changing the foods you eat, as well as the amount and frequency of your meals.
The following 25 foods are helpful for weight loss. You should therefore start consuming them more often.
1. Avocado
Avocado has a low sugar content and is rich in nutrients. The journal Nutrition published a study showing that eating half a fresh avocado daily reduces appetite by 40% for several hours.
You can also add avocado oil to your salads. This strengthens carotenoid absorption three to five times.
Moreover, avocado oil is rich in monounsaturated fat, which energizes the body and helps your metabolism.
2. Beans and legumes
Beans and legumes are high in protein and fiber, which pass slowly through the digestive tract and keep you full. They also regulate blood sugar well, preventing hypoglycemia or hyperglycemia.
In addition, they optimize the balance of microorganisms and support production of cholecystokinin, which is a strong appetite suppressant.
3. Blueberries
Blueberries are high in antioxidants such as vitamins K, C and A. They are also low in sugar and calories.
Blueberries are also rich in fiber, which provides satiety and slows sugar absorption.
4. Pears and apples
Pears and apples are high in fiber and very low in calories. A medium pear has only 86 calories, which is less than 5% of the recommended daily intake for a healthy diet.
A medium apple has only 95 calories, about 6% of the recommended daily intake.
One study involved 49 women aged 30 to 50 who ate 3 apples, pears or oatmeal cookies daily. It found that the women who consumed pears and apples lost weight, while the third group did not.
Make sure, therefore, to consume apples or pears daily and enjoy all their health benefits.
5. Grapefruit
Grapefruit is one of the strongest natural fat burners you can eat. It triggers production of cholecystokinin, which suppresses hunger.
It is also a “negative-calorie” food, meaning this fruit burns more calories than it contains.
It also lowers insulin levels and thus prevents fat accumulation in the body.
You should consume it at breakfast or lunch. You can also benefit from eating the pulp, or drinking its unsweetened juice.
6. Whole grains
Scientists have shown that whole grains can be beneficial if consumed in moderation. Not white bread, however.
You should focus on buckwheat, oats, brown and wild rice, quinoa, barley or chickpeas.
Researchers from Wake Forest University found that moderate consumption of whole grains reduces the risk of cardiovascular disease by up to 21%.
The problem with bleached flour is that the refining process removes the bran and germ, which are the most nutritious components.
7. Salmon
Salmon is high in nutrients, including omega-3 fatty acids (4 grams per 178 grams of salmon), which increase brain function and improve mood.
Omega-3s also soothe inflammation and aid digestion, preventing obesity and metabolic diseases.
Salmon is also high in proteins and amino acids that affect insulin activity and prevent inflammation of the digestive tract.
Moreover, it is rich in iodine, which improves thyroid function.
8. Grapes
Grapes are high in phytonutrients such as phenols and polyphenols, which have strong anti-inflammatory properties. They excellently prevent obesity, inflammation and metabolic diseases.
The American Diabetes Association stated that polyphenols in grapes improve insulin sensitivity and prevent oxidative stress caused by fructose.
Since grapes are rich in calories and fructose, make sure you consume no more than 1 to 1.5 cups of grapes daily, i.e. a maximum of 150 to 200 grams.
9. Sweet potato
Sweet potatoes are added to many desserts because of their natural sweetness. They are high in antioxidants and anti-inflammatory nutrients that support healthy eye, heart and digestive function.
Sweet potatoes have a low glycemic index, which means they release sugar into the bloodstream slowly.
They also ensure blood sugar regulation because they have a high fiber content that maintains the pace of digestion. This gives enough time for starches to be converted into simple sugars in the digestive tract.
For best effects, consume them boiled, not baked or fried.
10. Green tea
Green tea promotes burning of excess fat and flushes it out of the body. This is also the secret of Japanese and Chinese people, who rarely suffer from obesity.
Caffeine and EGCG (epigallocatechin gallate) are the two components responsible for these properties.
Green tea contains enough caffeine to increase aerobic muscle performance. EGCG as an antioxidant burns fat by increasing the amount of norepinephrine — a hormone that breaks down fat cells and converts them into energy.
11. Pomegranate
Pomegranate is high in vitamin C, vitamin K, potassium, folic acid, and fiber.
Its high nutrient content increases blood flow and improves performance, so it is often used before workouts.
You can consume it whole (more precisely the arils around the seeds), drink it as juice, or take an extract as a supplement.
12. Eggs
A medium large egg contains 161 mg of cholesterol, a little more than half of the recommended amount according to the USDA, which is roughly 300 mg per day.
Nevertheless, they do not raise blood cholesterol levels because the liver itself produces more cholesterol than that amount. It has also recently been found that dietary cholesterol does not affect blood cholesterol levels.
Eggs are also rich in proteins, omega-3 unsaturated fatty acids (healthy fats) and are low in carbohydrates and calories.
Studies have shown that eggs increase satiety and reduce appetite.
13. Soups
A healthy soup is a very beneficial food that keeps you full and wards off hunger.
However, you should avoid soups with cheese or heavy cream because they are high in calories.
Broths — whether vegetable or meat — are considered the healthiest.
14. Leafy greens
Leafy greens provide a feeling of fullness and are very helpful for weight loss.
You should start eating more spinach, salad leaves and Brussels sprouts because they are high in volume and fiber.
In addition, they are low in calories and carbohydrates.
15. Apple cider vinegar
Apple cider vinegar can be diluted with water and drunk directly or added to salad dressings.
It is low in calories and high in acetic acid, which prevents fat accumulation in the body.
It also reduces postprandial glycemia, thereby increasing insulin sensitivity in type 2 diabetes.
16. Nuts
Nuts are rich in protein, healthy fats (omega-3 unsaturated fatty acids) and fiber.
You should focus on types that have fewer calories, such as cashews, almonds or pistachios. Avoid pecans and macadamia nuts.
One study included 65 overweight adults (70% of them were type 2 diabetes patients). People who consumed 100 grams of almonds daily along with a diet of 1,000 calories higher lost 7% more body weight than others.
17. Lean beef
Studies have shown that beef can indeed help with weight loss because it is rich in protein. In addition, it reduces appetite by up to 60%.
Lean beef is high in iron, phosphorus, zinc, protein, vitamin B12, vitamin B6 and niacin.
On the other hand, it is scientifically proven that processed meats increase the risk of heart disease and the development of cancer.
18. Chicken breast
Chicken breast is one of the best sources of protein, because 85 grams provides over 22 grams of protein and just 2 grams of saturated fat.
Its consumption suppresses appetite and helps metabolism.
19. Plain Greek yogurt
Greek yogurt is low in sugar, sodium and carbohydrates and contains quality protein. The fact that it has minimal carbs also means a lower proportion of dairy sugar lactose.
It is, however, rich in probiotics that support digestion and regulate harmful bacteria in the gut.
Always choose plain, unflavored and unsweetened Greek yogurt. Consume it directly or add it to your smoothies, vegetables or other dishes.
20. Coconut oil
Coconut oil is a rich source of fatty acids that regulate blood cholesterol, boost brain function and treat seizures in epilepsy.
It contains medium-chain triglycerides (MCTs). These are easily digested and converted into energy, unlike long-chain triglycerides which are stored in the liver as fat.
Coconut oil suppresses appetite and increases calorie expenditure for the rest of the day. You can consume it in various ways — directly or as part of other dishes.
21. Chia seeds
Chia seeds are high in protein, omega-3 fatty acids, phosphorus, magnesium and calcium.
Vegetarians use these seeds as a meat substitute because they are extraordinarily rich in protein. They also contain a lot of fiber.
On the other hand, chia seeds are low in calories, which is ideal for weight loss. Just add them to your smoothies, vegetables, juices or other dishes.
22. Cruciferous vegetables
Cruciferous vegetables, such as kale, arugula, broccoli, radish, Chinese cabbage, cauliflower, watercress, cabbage, celery or mustard greens, contain high amounts of vitamin C, folic acid (an important nutrient for pregnant women), carotenoids and fiber.
They are low in fat and calories.
These types of vegetables help digestion, accelerate weight loss and provide the body with many important nutrients it needs.
23. Cinnamon
Cinnamon has traditionally been used in cooking and folk medicine for centuries.
It is rich in antioxidants that calm inflammation and prevent damage caused by free radicals.
Regular consumption reduces levels of bad LDL cholesterol, fasting blood glucose levels and increases muscle mass.
It helps digestion because it slows the digestion of carbohydrates in the digestive tract and reduces the amount of glucose that enters the bloodstream after a meal.
You can add it to your pastries and desserts, but also to other dishes where it fits. It pairs excellently with honey.
24. Chili peppers, hot peppers
Chili peppers contain capsaicin, which is a powerful active compound that suppresses appetite and promotes fat burning.
Eating hot peppers significantly stimulates weight loss. They not only create a burning sensation in the mouth but also burn fat through a process known as thermogenesis. This occurs already 20 minutes after a meal.
Principles for weight loss
If you want to lose weight, follow these 6 principles:
1. Variety – make sure you consume different nutritious foods
2. Adequacy – the amount of food you eat should match your level of physical and mental activity
3. Nutrient density – consume nutrient-rich foods because they reduce intake of high-energy foods with low nutrient content
4. Moderation – control your body weight by eating smaller or medium-sized portions, but more often
5. Balance – do not overeat any one type of food
6. Energy control – you should know how much energy you need so you do not exceed your calorie requirement
Conclusion
Consuming the foods listed in this article will help you burn fat and accelerate weight loss.
Also make sure you drink enough water to hydrate the body. Follow these principles to achieve faster and, most importantly, lasting results.
