Hitting the ideal bodyweight you’ve always been dreaming of is never an overnight feat to achieve. Spending hours after hours in the gym will achieve next to no results without watching what you feed your body with. If you are really serious about losing weight, you need more than just exercising. Eating the right type of food is an essential component of any weight loss plan.
Several research by food experts show that certain foods are very high in fiber, meaning they keep you feeling fuller for long without overloading your body with calories.
An active lifestyle coupled with the right choice of diet are excellent contributing factors to any fitness goal, especially bodyweight management. Exercise regularly, eat healthy and observe the gradual reduction in your weight and waist size. The key word here is ‘gradual’. Weight loss takes time, you just need to be patient and work hard at it.
Consumption of processed foods, fried foods, fatty meats, sugary beverages and other foods with added sugar should be limited, or better still, completely avoided.
If you’ve been working very hard for months to lose weight without noticing any positive change whenever you get on the scale, then it is about time you took a look at these top 10 weight loss foods.
These top 10 weight loss foods have not been ranked in any particular order, plus, there are other weight loss foods out there. Feel free to contribute with your weight loss food recommendations in the comments section at the bottom of the page.
1. Cruciferous Vegetables
Cruciferous vegetables are not just high in fiber, they are low in calories, very filling and can be easily found in any grocery aisle.
This group of vegetables are highly recommended in your meals if you are serious about losing weight.
Cruciferous vegetables include cauliflower, broccoli, brussels sprouts and cabbage.
When it comes to fruits, avocados should be right at the top of your list. They are unique and loaded with monounsaturated fats. Monounsaturated fats help to lower LDL (bad) cholesterol level in blood vessels. A lower level of bad cholesterol means a reduction in the risk of heart disease and stroke.
Avocados are filling, meaning you are less likely to eat in-between meals throughout the day.
Regular avocado eaters have been found, through research, to have lower waist circumference and body mass index (BMI).
Don’t be deceived by their smaller sizes, berries such as strawberries, raspberries, blueberries are packed with powerful antioxidants, potassium and filling fiber.
The satiating effect of berries mean you are less likely to eat more than required and also less likely to eat in-between meals.
The high antioxidant content of berries makes them effective at counter-acting the damaging effects of intense workouts and toxins in the body.
4. Beans and Legumes
Beans and legumes are good sources of protein without having to rely on meat as a primary source of protein. The beans and legumes family are also high in fiber and filling, meaning you are less likely to eat more than you should.
Beans and legumes are packed with plant-based proteins and have been linked with health benefits such as lowering levels of bad cholesterol and blood pressure.
The beans and legumes family includes black beans, kidney beans, lentils, chickpeas and peas.
Food experts have shown that individuals that rely on plant-based proteins are more likely to lose weight at a faster rate than those who relied on animal-based proteins.
Yes there has been concerns by some people in the past about the role eggs play in increasing the level of bad cholesterol, but that is only really a concern if your consumption of eggs is over the board.
Eggs are great sources of quality proteins, but the good news here is that, it has been shown that having eggs for breakfast keeps hunger at bay till lunchtime, thanks to their satiating effect. This also means you are likely to eat less at your next meal time. For someone trying to lose weight, this is great news!
The good news about salmon is this, it is low on calories, but comes with high quality protein and healthy fats that leave you feeling full for longer periods.
Salmon is rich in omega-3 fatty acids. Omega-3 fatty acids come with anti-inflammatory properties that positively impact metabolism, enhancing how better one is able to control weight gain.
7. Whole Grains
Unlike refined grains (which have rightly gained a bad reputation throughout the years), whole grains are healthy and come loaded with high quality soluble fiber that leave you feeling full for longer periods and aid weight loss.
The soluble fiber content of whole grains have been shown to boost metabolism, which in turn helps to promote weight loss.
Whole grains include brown rice, quinoa and oats. Oatmeal and brown rice for example, have nutrients that help to regulate the body’s blood sugar levels while quinoa gives amino acids that the body directly converts into muscle.
Replace white grains with whole grains and quietly observe not just the positive impact on your bodyweight but also the overall improvement in your health.
Nuts come loaded with a lot of beneficial nutrients. Just like the above recommended weight loss foods, nuts have good protein content and high in fiber. They are very satiating, helping to keep snacking in between meals at bay.
There are quite a number of nuts to add to your meal plan, but the ones that normally standout are almonds, walnuts, peanuts, hazelnuts, Brazil nuts and pistachios. The consumption of almonds for example, have been linked to a reduction in bad cholesterol.
The tip here, however, is to consume nuts in moderation. Consuming more than necessary could lead to a calorie overload, which is the last thing you need on your weight loss journey.
9. Chili Pepper
Chili pepper, also known as cayenne pepper, has a secret ingredient that could speed up metabolism. The secret ingredient we are talking about here is capsaicin.
Capsaicin is the active ingredient that gives the chili pepper its burning sensation. Capsaicin has been reported to not only increase metabolism by burning body fat, it also reduces insulin spikes in diabetics and relieves topical pain.
10. Apple Cider Vinegar
This fat and sugar-free condiment has numerous health benefits. Several studies have shown that daily consumption of apple cider vinegar can lead to a reduction of fat around the tummy area and overall reduction in bodyweight. Vinegar has also been proven to control sudden increases in blood sugar levels, especially right after meals.
Apart from adding apple cider vinegar to vegetables salads to enhance weight loss, some people (including myself) go a step further by diluting it with water to drink. We think you should try it too!
What To Takeaway….
An effective weight loss plan involves not just exercising, you need to know and keep a careful eye on what goes into your body. Yes, some individuals can achieve a rapid weight loss in a much quicker time than usual, but honestly speaking, weight loss is a gradual process that requires hard work and dedication.
The above top 10 weight loss foods have not been ranked in any particular order, plus the great news here is that, there are other weight-loss foods not covered in this blogpost. Some of these weight-loss foods include;
- Olive oil
- Avocado oil
- Flaxseed oil
- Green tea
- Plain Greek yogurt,
- Red wine
- Dark chocolate
- Parmesan cheese (when taken in moderation)
- Black coffee (without creams and sweeteners),
- Sesame seeds
- Pumpkin seeds
- Water (yes, water!)
Remember to always stay safe by consulting your medical doctor prior to starting any new weight loss exercise plan. Safety first!
Do you know any other weight loss foods not mentioned here? Feel free to share your knowledge by leaving your contributions, suggestions and or questions in the comments section below.
Exercise regularly, eat well and your body will reward you for the effort!
See you here again soon!