The easiest way to lose weight is to burn more calories than you take in, but let’s face it; it is extremely hard for some of us to count calories or differentiate between food high in calories and those low in calories.
Here’s where we have come in to help. This list showcases foods that are weight loss friendly, that are naturally low in calories and that will ensure that you lose weight, and fast too.
The key to understanding how this works is first recognizing that different foods go through different metabolic paths in your body, and have vastly different effects on your hunger and the amount of calories you burn.
So, to tame your hunger and burn more fuel than you make, here’s the best diet foods you should eat:
Whole Eggs: Whole eggs do not affect blood cholesterol negatively, and neither do they cause heart attacks, as some people erroneously believe. Instead, they are high in protein and have a healthy serving of natural fats, and the combination of these two makes you feel full quickly. So, with whole eggs on the menu, you tend to eat less overall. Then, your feeling of satiety (fullness) lingers and makes you eat even less than you would have naturally done for the next 36 hours. To shed weight fast, eggs are the way to go because they are nutrient dense, meaning that you are able to get all the nutrients you need by eating eggs, especially the yolks, where almost all the nutrients are found.
Chicken Breast and Lean Beef: Meats such as chicken breast and lean beef are ideal for weight loss because they are high in protein, which is by far the most filling nutrient.
Cottage Cheese: One of the best dairy products you can include in your weight loss diet is cottage cheese, because it is high in protein, and has very few carbs and little fat. And if you don’t like cottage cheese much, try other low-fat, high-protein dairy products such as Greek yogurt.
Legumes and Beans: Legumes such as black beans, lentils, and kidney beans are beneficial for weight loss because they are high in protein and fiber, which are two nutrients that have been shown to lead to satiety.
Avocados: Avocados contain about the healthiest fats there is, and are particularly high in monounsaturated oleic acid. They also contain a chockful of water and fiber, and many important nutrients, such as potassium and fiber.
Kale, spinach, collards, and other leafy greens: Leafy greens such as spinach, kale, collards and swiss chards are the perfect food to eat for a weight loss diet because they are rich in fiber and low in carbohydrates and calories. This way, you become full quickly without increasing your calories. Several studies have shown that menus with low energy density make dieters eat fewer calories overall.
Leafy greens are a brilliant addition to your weight loss diet because they are incredibly nutritious, high in many vitamins, minerals (including calcium) and antioxidants. Calcium has been known to aid fat burning in some studies.
Cruciferous Vegetables: Cruciferous vegetables such as broccoli, cauliflower, Brussel sprouts and cabbage are very filling so you eat less when you eat them. They also have a high fiber content and contain decent levels of protein. While these proteins are not as high as those found in legumes or animal foods, the protein found in these vegetables are high when compared to those found in most other vegetables, making them absolutely one of the best foods you need for your weight loss program. They are also rumored to contain cancer-fighting substances.
Sweet potatoes, turnips and other root vegetables: We are back at vegetables. Boiled potatoes and turnips are incredibly filling and are good at reducing your appetite, potentially suppressing your food intake later in the day. Sweet potatoes, once boiled, also contain an incredibly diverse range of nutrients — a little bit of almost everything you need, and are the perfect food for weight loss and for ensuring optimal health.
Salmon: If you like fish, you will do well to include fatty fish like salmon for a healthy diet. Salmon has relatively few calories, is very healthy and satiates well, keeping you full for many more hours after eating. What more, it is full of healthy fats, high-quality protein, and many important nutrients such as iodine, which is needed for optimal thyroid function. And your thyroid function is important to keep your metabolism running optimally. Omega-3 fatty acids, known to reduce inflammation and which plays a major role in obesity and metabolic disease, is also abundant in salmon. And if you don’t like salmon much, you can try mackerel, sardines, trout, and herring.
Nuts: Even though they do have a high fat content, nuts are an excellent snack, and have within them balanced amounts of fiber, protein and healthy fats. They are known to improve metabolic health and promote weight loss. Dieters who eat nuts, when consumed in moderation, also tend to be leaner and healthier than those who don’t.
Whole Grains: Whole grains like oats, brown rice and quinoa are loaded with fiber and contain a fair amount of protein. To lose weight, cut out the refined grains you’ve been consuming all together and replace them with whole grains.
Chili Pepper: Surprisingly, chili peppers have been proven as useful in any weight loss diet, owing to the fact that they contain capsaicin. Capsaicin, which is a common ingredient in many commercially sold weight loss supplements, has been scientifically proven to suppress appetite and increase fat burning.
Other weight loss friendly foods: Other weight loss abetting foods are fruit, chia seeds, coconut oil and full-fat yogurt.
One common thread
Perhaps you have by now noticed that most of these weight loss abetting foods are foods that are rich in protein. When you eat a high-protein diet, you are equipped with the ability to burn up to 80 to 100 more calories per day. One way protein works is that it cuts your cravings by more than half, and reduces your desire for late-night snacking by half.
So, your overall aim should be to cut back on sugars and starches, and consume protein, fat and vegetables instead. In a nutshell, the best diet to lose weight is one rich in proteins, and moderate in fat and low carb vegetables.