A.Healthy Food List For Weight Loss
Healthiest Fruits for Weight Loss
The watermelon is your go-to fruit for weight loss. It’s high in water content (90%) and a 100g serving just contains 30 calories.
They’re also a rich source of amino acids called arginine which helps burn fat.
The best thing about watermelon, however, is the fact that not only does it keep you hydrated, it will also keep you satiated for a long time which will lead to less unhealthy snacking.
Read more about the health benefits of watermelons.
The guava was brought to India by the Portuguese and is packed with immense health benefits.
High in fibre, it’s another potent weight loss aid thanks to the fact that its glycemic index is low, making it perfect for diabetics as well.
Along with that, it keeps our bowel movements prim and proper which aids the overall weight loss process.
What if we told you that there was a fruit that could reduce your cancer risk, keep your heart healthy, make your teeth whiter, boost your immune system and even beat diarrhoea and constipation?
Well the apple’s the one. If you’re on a weight loss diet, then you certainly need the apple in your dietary repertoire.
One medium-sized apple contains around 50 calories and doesn’t have any fat or sodium.
In fact, a Brazilian study found that women who ate apples before their meals lost 33% more fruits than those who didn’t eat them!
Read more about the health benefits of apples.
Packing 105 calories, per piece, the average banana is an excellent source of instant energy and the perfect post-workout food.
They’re also healthier than packaged post-workout snacks like energy bars which are just chocolate bars masquerading as ‘healthy’ options.
It also helps beat muscle cramps, keeps your BP in check, prevents acidity and even beats constipation.
The pear fulfils one quarter of your daily fibre requirement and is great for your digestive system.
It also helps reduce cholesterol levels, reduces the risk of coronary heart diseases and type II diabetes.
The fibre content keeps you satiated for longer than normal and the fruit also packs a mean punch thanks to the fact that it’s rich in Vitamin C.
Not only is the orange great to taste, 100g of this fruit only contains 47 calories which is great for someone looking for a snack while trying to follow a strict diet.
It’s also sweet which will help take care of the cravings every dieter has for something sweet!
Yeah, tomatoes are fruits not vegetables and they’re a Godsend for your weight loss battle.
They’re delicious, full of antioxidants and reduce water retention.
They also reverse leptin resistance, for those not in the known, leptin’s a type of protein which prevents our body from losing weight, thus tomatoes are the perfect ally.
Just keep in mind that ketchup – which is loaded with synthetic stuff and sugars – don’t count as tomatoes.
One fruit that deserves to be highlighted is grapefruit, because its effects on weight control have been studied directly.
In a study of 91 obese individuals, eating half a fresh grapefruit before meals caused weight loss of 3.5 pounds (1.6 kg) over a period of 12 weeks.
The grapefruit group also had reductions in insulin resistance, a metabolic abnormality that is implicated in various chronic diseases.
So… eating half a grapefruit about a half hour before some of your daily meals may help you feel more satiated and eat fewer overall calories.
Avocados are a unique type of fruit.
Whereas most fruit is high in carbs, avocados are loaded with healthy fats.
They are particularly high in monounsaturated oleic acid, the same type of fat found in olive oil.
Despite being mostly fat, they also contain a lot of water, so they aren’t as energy dense as you may think.
Avocados are perfect as additions to salad, because studies show that the fats in them can increase the nutrient uptake from the vegetables 2.6 to 15-fold .
They also contain many important nutrients, including fiber and potassium.
Best Vegetables To Eat for Weight Loss
You may have heard that spicy hot peppers can help you scorch calories, but did you know that mild peppers can have the same effect?
Thanks to a metabolism-boosting compound, dihydrocapsiate, and their high vitamin-C content, sweet red and green peppers can help you lose weight.
A cup of these bell-shaped veggies serves up to three times the day’s recommended vitamin C—a nutrient that counteracts stress hormones which trigger fat storage around the midsection.
Dip slices of bell peppers into hummus for a light afternoon snack, add the veggie to omelets and salads, or throw some chicken in a corn tortilla with salsa and slices of avocado, red pepper and onion for a Tex-Mex-inspired fat-fighting dinner.
In addition to warding off prostate, breast, lung and skin cancers, this flowery vegetable can also help you whittle your middle.
According to experts, broccoli contains a phytonutrient called sulforaphane that increase testosterone and fights off body fat storage.
It’s also rich in vitamin C ( a mere cup of the stuff can help you hit your daily mark), a nutrient that can lower levels of cortisol during stressful situations, helping those abs take center stage.
The only downside? It can make some people with sensitive stomachs a bit gassy—which isn’t a good look if you’re planning to hit the beach or rock a tight-fitting outfit.
That’s no reason to steer clear of this veggie on a day-to-day basis, though.
Whip up our Garlicky Beef and Broccoli with Broccoli Noodles recipe to reap the belly-flattening benefits —just not the day before you need to look your leanest.
12. Leafy Greens
Leafy greens include kale, spinach, collards, swiss chards and a few others.
They have several properties that make them perfect for a weight loss diet.
They are low in both calories and carbohydrates, but loaded with fiber.
Eating leafy greens is a great way to increase the volume of your meals, without increasing the calories. Numerous studies show that meals and diets with a low energy density make people eat fewer calories overall.
Leafy greens are also incredibly nutritious and very high in all sorts of vitamins, minerals and antioxidants. This includes calcium, which has been shown to aid fat burning in some studies.
If you typically eat your potatoes warm out of the oven, you’re missing out on the spud’s fat-fighting superpowers.
When you throw potatoes in the refrigerator and eat them cold, their digestible starches turn into resistant starches through a process called retrogradation.
As the name implies, resistant starch, well, resists digestion, which promotes fat oxidation and reduces abdominal fat. Since eating cold baked potatoes doesn’t sound too appetizing.
Why not use the cooled spuds to make a potato salad instead? Here’s how: Bake red potatoes in the oven until they’re cooked through and allow them to fully cool.
Then, cut them into small slices and dress them with Dijon mustard, fresh pepper, chopped green onions (more on this veggie next), dill and plain Greek yogurt.
Mix everything together and put in the refrigerator to cool before consuming.
Onions are rich in quercetin, a flavonoid that increase blood flow and activates a protein in the body that helps regulate glucose levels, torches stored fat and keeps new fat cells from forming.
Not to mention, onions are basically the unsung hero of cardiovascular health—an important area of wellness for everyone, but especially those who hit the gym hard to accelerate their weight-loss efforts.
The culinary staple can help lower cholesterol, ward off hardening of the arteries and help maintain healthy blood-pressure levels. The best part? Onions are super low-cal and easy to throw into just about anything, from soups, homemade burgers, sandwiches and tacos to pastas, salads, veggie sides, rice and omelets.
Tomatoes are definitely among our favourite fat-fighting foods. Tomatoes have been found to reduce inflammation and water retention in the body, as well as reversing leptin resistance. Leptin is a type of protein which helps to regulate metabolic rate and appetite, so our bodies rely on it to shed those extra pounds
High Protein Foods List for Weight Loss
16. Whole Eggs
Once feared for being high in cholesterol, whole eggs have been making a comeback.
New studies show that they don’t adversely affect blood cholesterol and don’t cause heart attacks .
What’s more… they are among the best foods you can eat if you need to lose weight.
They’re high in protein, healthy fats, and can make you feel full with a very low amount of calories.
One study of 30 overweight women showed that eating eggs for breakfast, instead of bagels, increased satiety and made them eat less for the next 36 hours .
Another 8 week study found that eggs for breakfast increased weight loss on a calorie restricted diet compared to bagels .
Eggs are also incredibly nutrient dense and can help you get all the nutrients you need on a calorie restricted diet. Almost all the nutrients are found in the yolks.
Oily fish like salmon is incredibly healthy.
It is also very satisfying, keeping you full for many hours with relatively few calories.
Salmon is loaded with high quality protein, healthy fats and also contains all sorts of important nutrients.
Fish, and seafood in general, supplies a significant amount of iodine.
This nutrient is necessary for proper function of the thyroid, which is important to keep the metabolism running optimally.
Studies show that a huge number of people in the world aren’t getting all the iodine they need.
Salmon is also loaded with Omega-3 fatty acids, which have been shown to help reduce inflammation, which is known to play a major role in obesity and metabolic disease.
Mackerel, trout, sardines, herring and other types of oily fish are also excellent.
18. Lean Beef and Chicken Breast
Meat has been unfairly demonized.
It has been blamed for all sorts of health problems, despite no good evidence to back it up.
Although processed meat is unhealthy, studies show that unprocessed red meat does NOT raise the risk of heart disease or diabetes.
According to two big review studies, red meat has only a very weak correlation with cancer in men, and no correlation at all in women.
The truth is… meat is a weight loss friendly food, because it’s high in protein.
Protein is the most fulfilling nutrient, by far, and eating a high protein diet can make you burn up to 80 to 100 more calories per day .
Studies have shown that increasing your protein intake to 25-30% of calories can cut cravings by 60%, reduce desire for late-night snacking by half, and cause weight loss of almost a pound per week… just by adding protein to the diet.
If you’re on a low-carb diet, then feel free to eat fatty meats. But if you’re on a moderate- to high carbohydrate diet, then choosing lean meats may be more appropriate.
Tuna is another low-calorie, high protein food.
It is lean fish… so there isn’t much fat in it.
Tuna is popular among bodybuilders and fitness models who are on a cut, because it’s a great way to keep protein high, with total calories and fat low.
If you’re trying to emphasize protein intake, then make sure to choose tuna canned in water, but not oil.
20. Cottage Cheese
Dairy products tend to be high in protein.
One of the best ones is cottage cheese… calorie for calorie, it is mostly just protein with very little carbohydrate and fat.
Eating plenty of cottage cheese is a great way to boost your protein intake. It is also very satiating, making you feel full with a relatively low amount of calories.
Dairy products are also high in calcium, which has been shown to aid in the fat burning process.
Best Cereal and Natural Foods for Weight Loss
21. Beans and Legumes
Some beans and legumes can be beneficial for weight loss.
This includes lentils, black beans, kidney beans and some others.
These foods tend to be high in protein and fiber, which are two nutrients that have been shown to lead to satiety.
They also tend to contain some resistant starch.
The main problem is that a lot of people have problem tolerating legumes. For this reason, it is important to prepare them properly.
Despite being high in fat, nuts are not inherently fattening.
They’re an excellent snack, containing balanced amounts of protein, fiber and healthy fats.
Studies have shown that eating nuts can improve metabolic health and even cause weight loss .
Population studies have also shown that people who eat nuts tend to be healthier, and leaner, than the people who don’t.
Just make sure not to go overboard, as they are still pretty high in calories. If you tend to binge and eat massive amounts of nuts, then it may be best to avoid them.
23. Some Whole Grains
Despite grains having gotten a bad rap in recent years, there are some types that are definitely healthy.
This includes some whole grains that are loaded with fiber and contain a decent amount of protein as well.
Notable examples include oats, brown rice and quinoa.
Oats are loaded with beta-glucans, soluble fibers that have been shown to increase satiety and improve metabolic health .
Rice, both brown and white, can also contain significant amounts of resistant starch, especially if cooked and then llowed to cool afterwards .
Keep in mind that refined grains are a disaster, and sometimes foods that have “whole grains” on the label are highly processed junk foods that are both harmful and fattening.
If you’re on a very low-carb diet then you’ll want to avoid grains, because they are high in carbohydrates. But there’s nothing wrong with eating some of the healthier grains if you can tolerate them and are not on a low-carb diet.
24. Chia Seeds
Chia seeds are among the most nutritious foods on the planet.
They do contain 12 grams of carbohydrate per ounce, which is pretty high, but 11 of those grams are fiber.
This makes chia seeds a low-carb friendly food, and one of the best sources of fiber in the world.
Because of all the fiber, chia seeds can absorb up to 11-12 times their weight in water, turning gel-like and expanding in your stomach .
Although some studies have shown that chia seeds can help reduce appetite, they have not found a statistically significant effect on weight loss.
However, given their nutrient composition, it makes sense that chia seeds could be a useful part of a weight loss diet.
Another excellent dairy food is yoghurt.
Yoghurt contains probiotic bacteria that can improve the function of your gut.
Having a healthy gut may potentially help protect against inflammation and leptin resistance, which is the main hormonal driver of obesity.
Just make sure to choose full-fat yoghurt… studies show that full-fat dairy, but not low-fat, is associated with a reduced risk of obesity and type 2 diabetes over time .
Low-fat yoghurt is usually loaded with sugar, so it is best to avoid that stuff like the plague.
B.What Not to Eat When Trying To Lose Weight
1. French Fries and Potato Chips
Whole potatoes are healthy and filling, but french fries and potato chips are not. They are very high in calories, and it’s easy to eat way too many of them.
2. Sugary Drinks
Sugar-sweetened beverages, like soda, are one of the unhealthiest foods on the planet
White bread is highly refined and often contains a lot of added sugar.
4. Candy Bars
Candy bars are extremely unhealthy. They pack a lot of added sugar, added oils and refined flour into a small package.
5. Most Fruit Juices
Most fruit juices you find at the supermarket have very little in common with whole fruit.Fruit juices are highly processed and loaded with sugar.
6. Pastries, Cookies and Cakes
Pastries, cookies and cakes are packed with unhealthy ingredients like added sugar and refined flour.
7. Some Types of Alcohol (Especially Beer)
Alcohol provides more calories than carbs and protein, or about 7 calories per gram
8. Ice Cream
Ice cream is incredibly delicious, but very unhealthy. It is high in calories, and most types are loaded with sugar.
Pizza is a very popular fast food. However, commercially made pizzas also happen to be very unhealthy.
10. High-Calorie Coffee Drinks
Coffee contains several biologically active substances, most importantly caffeine.
11. Foods High in Added Sugar
Added sugar is probably the worst thing in the modern diet. Excess amounts have been linked to some of the most serious diseases in the world today
Best Breakfast to Lose Weight Fast
Breakfast: Start the Day Right
- Substitute some spinach, onions, or mushrooms for one of the eggs or half of the cheese in your morning omelet. The vegetables will add volume and flavor to the dish with fewer calories than the egg or cheese.
- Cut back on the amount of cereal in your bowl to make room for some cut-up bananas, peaches, or strawberries. You can still eat a full bowl, but with fewer calories.
Best Lunch to Lose Weight Fast
Lighten Up Your Lunch
- Substitute vegetables such as lettuce, tomatoes, cucumbers, or onions for 2 ounces of the cheese and 2 ounces of the meat in your sandwich, wrap, or burrito. The new version will fill you up with fewer calories than the original.
- Add a cup of chopped vegetables, such as broccoli, carrots, beans, or red peppers, in place of 2 ounces of the meat or 1 cup of noodles in your favorite broth-based soup. The vegetables will help fill you up, so you won't miss those extra calories.
Best Dinner to Lose Weight Fast
- Add in 1 cup of chopped vegetables such as broccoli, tomatoes, squash, onions, or peppers, while removing 1 cup of the rice or pasta in your favorite dish. The dish with the vegetables will be just as satisfying but have fewer calories than the same amount of the original version.
- Take a good look at your dinner plate. Vegetables, fruit, and whole grains should take up the largest portion of your plate. If they do not, replace some of the meat, cheese, white pasta, or rice with legumes, steamed broccoli, asparagus, greens, or another favorite vegetable.
- This will reduce the total calories in your meal without reducing the amount of food you eat. BUT remember to use a normal- or small-size plate — not a platter. The total number of calories that you eat counts, even if a good proportion of them come from fruits and vegetables.
- Most healthy eating plans allow for one or two small snacks a day. Choosing most fruits and vegetables will allow you to eat a snack with only 100 calories.
About 100 Calories or Less
- a medium-size apple (72 calories)
- a medium-size banana (105 calories)
- 1 cup steamed green beans (44 calories)
- 1 cup blueberries (83 calories)
- 1 cup grapes (100 calories)
- 1 cup carrots (45 calories), broccoli (30 calories), or bell peppers (30 calories) with 2 tbsp. hummus (46 calories)