Since you have committed yourself to lose weight, what’s the hardest thing you face with such an issue. Even though you may not have the extensive knowledge of a physical trainer on working out, still you do know that exercising and quality cardio does help.
Now while you have your exercises routines all worked out for you, the difficult thing is in remembering what to eat and what are the healthiest foods for weight loss. The key to losing weight is in nutrition which is why you need to focus on what to eat and which foods from which food groups are good for you. This list of 15 healthiest foods for weight loss could well be your best diet plan in abiding by safe nutrition to lose weight. What we are going to focus on in this article are healthy foods from the following groups.
- Fruits and vegetables
- Fats and oils
1 The healthiest foods for weight loss
Adding fiber to your diet is the easiest way to shed weight. Oats contain beta glucan, an ingredient that keeps your cholesterol in check as well as protect LDL or good cholesterol. Oats are extremely nutritious and packed with antioxidants, including Avenanthramides, phenolic alkaloids unique to oats and possessing anti-inflammatory, anti proliferative and anti itching properties. This means Oats are great for cardiovascular and skin health.
2 Grains Quinoa
Nature’s superfood with complex carbs and abundant protein. In fact if you’re a vegan then quinoa is perhaps the best source of protein for you. You can cook quinoa along with your veggies. Besides being gluten free, the unique factor about quinoa is that it contains all 9 essential amino acids required for your system.
3 Brown Rice
Brown rice is perhaps the best substitute for weight loss for those who prefer rice as a staple to day time meals. While white rice invites the risk of diabetes, brown rice decreases the risk by 16% according to research. Brown rice contains more fiber, essential vitamins, plant compounds and minerals to control your weight.
4 Fruits and Vegetables-Blueberries
Blueberries contain an ingredient called anthocyanidins, especially C3G cyanidin 3 glucoside which is beneficial for cellular growth and has a potent effect on insulin and glucose. It also forces nutrients to be absorbed by muscles rather than being stored into fat. Blueberries are full of antioxidants beneficial for boosting immunity and general health.
5 Fruits and Vegetables-Apple
Does anyone really need to explain the benefits of apples? This is one fruits loaded with a world of benefits. Research has shown that eating an apple 15 minutes before lunch helps you consume fewer calories. Do not skin your apple as research has proved that the apple skin contains five times more antioxidants than the flesh itself.
6 Fruits and Vegetables-Leafy Greens
Leafy greens like Kale, spinach and broccoli, peppers and of course onions (although not a leafy green) are among the healthiest foods for weight loss. Leafy greens are good for reducing cholesterol and decreasing the risk of cardiovascular disease and diabetes. You also get a great amount of fiber to keep you satiated during the day. You can cook leafy greens, enjoy them as a salad or even make a smoothie using spinach and kale.
7 Protein-Red Kidney Beans
All beans are extremely healthy to eat. If you can procure mung beans that’s even a great source of protein. Red kidney beans give you a nutritious combination of carbs, fiber and protein. Moreover they are packed with antioxidants as well as minerals like molybdenum, folate, copper, vitamin B, iron, potassium and magnesium. Kidney beans are zero cholesterol.
You’ll be surprised at the goodness of eggs. If you seriously need to lose weight then ensure you add boiled egg white to your morning meals every day. Egg whites are high in protein and are ideal as a weight loss food especially if you focus on cholesterol. Although the entire egg is a nutritious meal loaded with nutrients and essential vitamins and minerals, it is the egg white that is low in calories and best suited for a weight loss diet.
Fatty fish like salmon contains important omega 3 fatty acids that promote muscle growth as well as controlling weight loss. Omegas 3s are known to improve brain function and cardiovascular health. Health studies in the journal neurology of 2016 showed how people with the gene that increased risk of Alzheimer’s suffered low level cognitive decline. Other sources of omega 3s are tuna and mackerel.
10 Dairy-Greek Yoghurt
When it comes to Greek yoghurt, there is nothing better for weight loss. One cup of yoghurt contains 20gms of protein essential for muscle growth. Yoghurt is also rich in probiotics which improves gut health.
11 Dairy-Cottage Cheese
Cottage cheese packs a good protein punch with low calories. It also contains several beneficial nutrients like vitamin A and D. What’s good is that cottage cheese contains more casein reducing the issue of lactose intolerance. Cottage cheese also fills your gut with good bacteria as it is a good probiotic.
12 Dairy-Soy Milk
The USDA considers it a dairy product as it contains 1/3rd the calcium and vitamin D your body needs daily. It is a god source of protein and is especially Benfield for those who are lactose intolerant. According to the American institute for cancer research, soy milk can reduce the risk of cancer.
13 Fats and oils-Grapeseed Oil
Grapeseed oil has been overshadowed by other popular oils such as avocado but this is one oil that won’t oxidize while cooking which creates free radicals detrimental to health. It is also a great choice for a healthy heart because of its unsaturated fat content.
14 Olive Oil
One of the best oils to consider for a weight loss meal plan, olive oil along with the Mediterranean diet stands out for preventing disease A 2014 study in BMC medicine proved that consuming less than 1 teaspoon of extra virgin olive oil can decrease risk of heart disease by 10%.
15 Fats and Oils-Coconut Oil
Coconut oil is the friendliest fat free oil in the world, and one of the healthiest foods for weight loss. It contains a remarkable combo of fatty acids it has a good effect on metabolism. Studies prove that consuming coconut oil in your diet can help you lose abdominal fat.