When you think of losing weight and planning your diet, it’s wise to consider more than just calories.
Talking about foods that help you lose weight, we should essentially be looking at getting a healthy mix of protein, complex carbohydrates, healthy fats (yes, fats!), with a good portion of fiber.
We want to focus on foods that will make us feel full faster and for a longer period of time. Aside from this, it’s also essential to keep track of how much water you’re drinking in a day. Water also helps shed weight.
So here is a list of 11 foods that you can incorporate into your diet to lead a healthy lifestyle and encourage rapid weight loss.
- Coconut oil
People aiming to lose weight generally run in the opposite direction when they hear the word “fats”. But not all fats are the same.
The fats found in coconut oil aren’t stored in the body like other fats are. These fats are used by the liver in metabolism.
They also help improve overall digestion.
Coconuts and coconut oil have numerous other benefits, befitting then that they’re called super foods.
Having fruit for breakfast has long been advised because fruit leaves you feeling full for a long time.
Though they contain natural sugars and that might lead some people to stay away from them, they also contain a large amount of fibre.
This means that the sugars don’t cause an unusual spike in your blood sugar levels; the sugars ate released for a considerable duration of time, leaving you feeling full for longer (and therefore less amiable to eat unhealthy things).
Fox nuts are popped Water Lily/Lotus seeds that are mildly flavoured with salt, pepper and other seasonings and herbs. Anything that’s high in fibre and low in calories is always going to make an excellent food for weight loss.
Fibre will always leave you with a full feeling stomach.
Some light seasoning with olive oil, salt and black pepper works great too. Make sure that the salt isn’t in excess though, as water retention id a likely problem with excess salt.
Or you can get it directly from Amazon like this pack which has excellent reviews on flavor and nutrition:
- Leafy greens
Leafy greens such as watercress, Swiss chard, cabbage, spinach, lettuce etc are very low in calories and very high in fibre (not to mention most leafy greens contain a plethora of essential vitamins and minerals for overall health).
The fibre ensures that hunger pangs are contained. Many green veggies such as watercress and spinach also contain very high protein which again leaves you feeling full for longer.
- Root veggies – boiled potato, sweet potato
Just like leafy green veg, root veggies are a wonderful option for those wanting to lose weight.
For some reason, most people on a diet stay away from potatoes, but eating boiled potatoes and sweet potatoes is insanely good for your overall health.
With a great nutritional profile, root veg is a wonderful addition to your diet. One whole boiled sweet potato is wonderfully nutritious and healthy pre-workout or pre-run snack.
- Beans, lentils + other legumes
Beans and legumes are a vegetarian’s best friends when it comes to protein. no wonder then that they made this list.
Anything with so much fibre and protein will ensure you feel full for hours. These are also great options when you’re counting calories.
The only trick here is to cook them properly before having them.
Avocados are rich in fats and not carbs (unlike other fruits) and that may leave you scratching your head as to why they made this list.
But again, not all fat is bad. The fats in avocados are the same fats as olive oil. This means the body needs these fats.
Some research also points towards avocado helping in spot reducing abdominal fat.
Avocados are also the queen of all hunger squashing food. The fats and fibre tell your brain to switch off feeling hungry. And what’s better than that for someone who’s counting calories?
- Apple cider vinegar
Gaining traction in the weight loss and healthy food communities, apple cider vinegar has been touted as a great weight loss food.
Research shows that apple cider vinegar lowers blood sugar levels, improves metabolism, reduces fat storage, burns fat and suppresses appetite – all wonderful things for those of us who want to reduce weight.
You’ll want to get the raw, unfiltered kind of ACV with the “mother”. The link below points you to the type of ACV you ought to be looking for.
- Whole grains and millets- brown rice, quinoa
Although whole grains are getting a bad rap, picking and choosing certain whole grains are actually extremely beneficial in aiding weight loss.
We’re talking whole grains such as brown rice, unhulled barley, whole oats etc. When these grains get processed and refined (not whole grains anymore), they become very calorie-dense and low in fibre – something you’d want to avoid.
Incorporating these whole grains into your diet is an easy way to lose weight and improve your health.
Nuts are full of nutrients and antioxidants – making them a great addition to your diet if you want to stay healthy. But did you know nuts can also help you lose weight?
Nuts are high in fat and they’re also somewhat heavy in calories. But how does this mean that they’re good for weight loss?
Studies have shown that regular consumption of nuts (two times a week or higher) does not lead to weight gain, but rather is associated with a lower body weight.
Snacking on nuts is a proven technique to reduce hunger and slash cravings. This often means a reduced intake of calories in a day for people who include nuts in their diet.
The appetite-suppressing effect may also be due to an associated increase in production of a couple of hormones associated with regulation of appetite.
The best nuts to be incorporated are almonds, Brazil nuts, walnuts, peanuts and pistachios.
- Seeds – flax, chia
Seeds are tiny super foods that are often overlooked when you see articles about fat burning.
Take Pumpkin seeds, for example. Zinc is a very important component, which is great for shedding fat.
Other seeds such as chia, hemp, flax and sunflower seeds are just as powerful in your arsenal. Omega 3 fatty acids found in all of these help your body burn fat and regulated insulin levels.
All these seeds are wonderfully high in protein and fibre and contain minerals such as magnesium and iron too.
All of this helps you stay full for longer, on foods that are not calorie-heavy. This naturally helps you control hunger pangs and only eat when you need to, overall contributing to healthy weight loss.
When it comes to maintaining an ideal weight, simply hitting the gym may not be enough. Planning your diet and having a healthy balance of all the major macro- and micro-nutrients is essential.
After all, it’s not just about what the scales show. It’s about leading an altogether healthy and positive life.