It is always good to start your weight loss and fitness journey from the start of a new year. If you have made up your mind to lose weight and get in shape this year, then it is time to start eating good foods for weight loss.
You may have heard it many times that you can lose weight if you can control your diet, do some workouts and be persistent. And there is no better way to start the New Year than with good foods for weight loss.
You need to be consuming super foods that contain vitamins, minerals, nutrients and antioxidants that can help build bones, improve eyesight, prevent chronic diseases and help you to burn fat.
Here are some of the super foods that we found to be beneficial for losing weight.
Beans: Beans help in controlling the cholesterol in the body and for maintaining blood sugar levels. Beans are also known to suppress your appetite and therefore you are less likely to eat a heavy meal after you have consumed some beans.
Oats: Good organic oats that’s not been processed too much is a good source of fiber. Because of the fiber content you will feel full throughout the day.
The carbohydrate contained in oats is called “slow-release” type and it will prevent blood sugar levels from spiking. It is a healthy carb that helps in boosting the metabolism and burn fat.
Avocados: Avocado is a creamy fruit that is packed with fiber and protein. The fat in avocado is good fat and you should not be afraid of eating it.
The Oleic acid present in the avocado fat helps to quiet your hunger. Just eat a quarter or half avocado and you will see your belly fat melt away.
Eggs: There has been a lot of talk about eggs being loaded with cholesterol, however all that is a myth. Eggs contain protein that can curb your appetite.
According to one study, overweight women who consumed eggs for breakfast lost two times more weight than women who ate bagles for breakfast. It seems consuming scrambled eggs for breakfast helps in regulating blood sugar levels.
Blueberries: Blueberries are loaded with antioxidants that are known for their anti-aging effects. A cup of blueberries contain 80 calories and 4 grams of fiber. Therefore eating one cup will make you feel full and energetic.
Salmon: Salmon provides lean protein that is much better than red meat. According to several studies, an ounce of salmon would contain 2.2 grams of monosaturated fat and only 1 gram of saturated fat.
It seems monosaturated fat helps to lower cholesterol and thereby lower the risk of stroke and heart attack. Therefore salmon is a low fat, low calorie food that will make you feel full without adding much fat.
Green Tea: When we talk of good foods for weight loss, it not only includes solids but also the beverages we consume. Green tea is an excellent super food that is loaded with antioxidants and substances called catechins.
As per research studies, catechins helps to burn fat and calories. Further, the study indicated that consuming 5 cups of green tea per day can double your weight loss and most of the fat will melt from the middle.
Pears: According to studies, eating one pear can provide you 15% of your daily recommended fiber content. Further, women who ate 3 pears a day consumed lesser calories but lost more weight compared to those who did not eat it.
Grapefruit: Grapefruit is a good source of protein and it contains about 90% water and therefore it can fill you up quickly. It seems grapefruit has a compound that can lower insulin, the hormone that helps in fat storage and this in turn can lead to more weight loss.
Lentils: Lentils contain protein, fiber and a resistant carbohydrate that can boost the metabolism and burn more fat. If you are a vegetarian then lentils are a good source of protein.
Quinoa: Quinoa is a low calorie, low fat grain that contains about 15% protein. It also has a complete amino acid profile thereby providing all the 9 key building blocks of protein. According to a study, consuming quinoa helps in lowering blood sugar levels for diabetics and also lowers blood pressure for hypertension patients.
Another study found that quinoa is a natural appetite suppressant and therefore consuming it will make you feel fuller for longer periods.
Coconut: Coconut is available in the form of butter, milk, dried pieces, fresh pieces, oil and others. Coconut contains fat, protein and carbohydrates. It also contains minerals like copper, iron, zinc magnesium, selenium, potassium, and phosphorus.
According to researchers, although coconut has saturated fat, but it is unique combination of fatty acids that have medicinal value. It seems coconut oil can help you to increase energy expenditure allowing you to burn more fat.
The lauric acid in coconut oil can help in fighting virus, bacteria, fungus and other infections. Coconut oil can help you to lose weight, especially the dangerous abdominal fat.
High Fiber Cereal: High fiber cereals fall under the category of good foods for weight loss. Having high fiber cereals for breakfast will help in keeping the metabolism healthy and you would end up eating less throughout the day.
Chili: Chili can used to spice up your dishes and also for boosting your metabolism. The compound capsaicin in chili has a thermogenic effect and therefore the body is able to burn more calories even when resting.
Sweet Potatoes: Sweet potato is filled with fiber and it also helps in regulating blood sugar levels. A medium sized sweet potato would have 4 grams of fiber. Since it is slightly sweet, it will help you to keep full for long and also prevent cravings for snacks.
Once you read through the above list of good foods for weight loss you will realize that these foods need not be complex or expensive.
Some of the items listed above do not require much preparation and can be consumed raw.
So, if you want to seriously pursue your weight loss journey, then go and stock these super foods in your kitchen.