What To Eat – When you are thinking of healthy choice meals

by Healthy Eating
10 Foods to Help You Lose Weight

What to eat

When you want to stay healthy or in process of loose weight, first question comes in out mind is “what should i eat today” or what are my “healthy choice meals” or “what do i want for dinner”.

If you are planning to loose weight then you need to understand the basics of healthy eating. Food is an important source of energy, keeping the body alive and active. The golden rule in making the body smart is to adopt the habit of healthy eating with intervals. Low carbohydrate food is more effective to lose weight and also improve metabolic health. There are some foods that can be eaten alone or in combination with others can help to maintain and reduce weight.

The followings are the 18 best foods that might help solve ‘What Should I Eat’ Problem. It’ll also help in reducing the weight.

1. Whole eggs

Eggs are low-calorie food high in proteins and other nutrients. Adding eggs to your diet can be the easiest way to lose weight. Eggs give you feelings of fullness and help you to eat low calories throughout the day. They are also an excellent source of vitamins and minerals which are commonly unavailable in the diet.

2. Avocados

Avocados are rich in fiber, beneficial fats, and other nutrients that can help to reduce weight.  Foods that contain a high amount of fiber can help to reduce hunger, lowers the risks of high blood pressure, and also help to lower cholesterol levels.

Studies show that people who eat more avocados have less BMI as compared to those people who don’t eat avocados. Similarly, their risk of metabolic syndrome was also lower than those who did not eat avocados.

3. Berries 

Berries such as blueberries, blackberries, and raspberries are high in fiber and have been associated with weight management. Blueberries also influence genes that control fat burning and storage, helping to decrease abdominal fat. When blueberries are combined with a low-fat diet then they can also reduce triglycerides and improve blood sugar levels which play an important role to reduce weight loss.

4. Green leafy vegetables

Green leafy vegetables are low-calorie foods that include kale, lettuce, spinach, collards, Swiss chards, and many others. These vegetables are high in fiber and low in carbohydrates which make them a super diet for weight loss. 

Green leafy vegetables can also increase the volume of your meal without an increase in calories. These vegetables are also nutritious and rich in antioxidants, vitamins, and minerals such as calcium which is helpful in the burning of fats.

5. Salmon

Fatty fish like salmon is delicious, healthy, and very satisfying food which keeps you full for many hours with few calories. Salmon contains high-quality protein healthy fats and many important nutrients.

Like other high protein foods, salmon also helps to regulate the hormone which controls appetite and gives you feelings of fullness.  It also provides a sufficient amount of iodine which is necessary for proper thyroid functions and helps to regulate your metabolism.

Salmon is also rich in Omega-3 fatty acids that help to reduce inflammation which is the major cause of obesity.

6. Beans and legumes

Beans and legumes such as lentils, black bean, kidney bean, chickpea, and many others contribute to weight loss and reduce risks of heart diseases and cancer. These foods are rich in protein and fiber. These two nutrients help to reduce hunger by giving you feelings of fullness and hence reduce weight.

7. Grapefruits 

Grapefruits are low-sugar food offering a lot of health benefits including weight loss. Studies show that eating a half grape of fruit before meals can lead to reducing 3.5 pounds (1.6kg). If grapefruits are eaten before meals then they can also reduce hunger and lowers calorie intake.

8. Coconut Oil

Coconut oil contains a particular type of fatty acids that stops the accumulation of fat in the body. Coconut oil is a natural appetite inhibitor, increase feelings of fullness that’s why coconut oil is used for weight loss. Coconut oil is also helpful to reduce belly fat.

9. Honey

Honey contains plenty of essential vitamins minerals and healthy fats as well. Essential hormones found in honey suppress appetite and hence reduces weight. Don’t use more than 2 teaspoons of honey in a day.

For better results take 1 teaspoon of honey with one-fourth portion of cinnamon in one glass of water with an empty stomach.

10. Mushrooms

Mushrooms contain high levels of essential vitamins like vitamin d and fiber. It is a low-calorie food and could help you to reduce weight by regulating blood sugars and balancing hormones.

11. Celery

Celery contains fewer calories and provides dietary fiber which boosts digestion helps to burn fat and loses calories. Celery juice is also good for skin health.

12. Oatmeal

Oatmeals are superfoods for weight loss that are high in protein and low in calories. It is a perfect food to keep the stomach flat as it takes more time to digest in the body and hence burn calories. Oatmeal is also a good source of energy and lowers cholesterol levels.

It is claimed that oatmeals can reduce weight up to 4 pounds (1.8kg) in just one week. 

13. Cucumber

Cucumber is an excellent snack with low calories and contains 96% of water which keeps the stomach flat and keeps your body cool down. It is a popular diet with weight loss, which drops your weight very fast.

14. Yogurt 

Yogurt is a protein-rich food and improves your metabolism. Therefore helps to burn calories. Protein in yogurt gives you feelings of satiety and hence promotes weight loss.

16. Popcorns

Popcorn is a whole grain that contains more fiber than other snack foods and is a low-calorie food. Popcorns fill a lot of space in your stomach and hence give feelings of fullness. Different studies show that people who eat more popcorn have low belly fats.

17. Cottage cheese

Cottage cheese is low in calories and high in protein and is full of healthy nutrients calcium, phosphorus, and vitamins. These characteristics make cottage cheese weight-loss food. Cottage cheese is also an excellent way to increase protein intake. It also gives you feelings of satiety with a low number of calories. 

18. Green tea

Green tea contains catechins which are an antioxidant and help to burn excess body fats and boost metabolism which is key to lose weight.

Drinking 2-3 cups of green tea is sufficient for weight loss. The exact amount will vary from person to person natural metabolism.

Please consult a doctor or dietitian before you make any dietary changes based on this article.

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