Keep these foods handy for a meal high on taste and nutrition at all times. Eat these every week, and be on the path to good health, says clinical nutritionist Sneha Sadhwani.
Losing weight is not an easy or quick process. Most people think surviving on bland boiled food is necessary to lose weight. Such a diet may give you temporary results but in the long-term, it may not be as effective. To lose weight effectively you need to eat smart and eat the right type of foods. Here are 10 of the best foods for weight loss:
Grapefruit
Grapefruit is a citrus fruit with sour to semi-sweet taste. Research says that grapefruit is completely loaded with vitamins and minerals and eating half of a fresh grapefruit before meals is associated with significant weight loss. Furthermore, this fruit also improves insulin sensitivity and helps in the management of diabetes. Thus, eating grapefruit before meals is a refreshing strategy to lose weight.
Eggs
Eggs are one of the healthiest foods available. They are a perfect combination of a amazing taste and good quality protein. It has high satiety value that keeps hunger pangs at bay. Eggs have high-protein content. Foods that are rich in protein reduce your appetite and keep you full for a longer period of time as compared to low-protein foods. Eating such foods reduce your calorie intake later on.
An interesting research study found that people who ate whole eggs for breakfast along with a calorie-restricted diet lost more weight as compared to other breakfast options. Eating eggs are definitely a tasty way to lose weight.
Avocado
Avocado is an amazing creamy fruit which is packed with loads of essential nutrients. Avocado fruit comprises of about 80 per cent of dietary fibre. Such a high dietary fibre content makes avocado favourable for weight loss. Its medium energy density and high fibre content enhances satiety and delays hunger pangs. Furthermore, avocado is a rich source of monounsaturated fatty acid (MUFA), a healthy fat that protects against accumulation of abdominal fat.
Kidney beans
The kidney bean is an important component of North Indian cuisine as well as Mexican cuisine. Studies have found that kidney beans are a good source of dietary fibre and plant protein. The presence of these two important components help in weight loss as well as fat loss. It was further found that individuals who consume kidney beans have smaller waist and thigh measurements and less body fat as compared to people who do not consume kidney beans.
Fish
Fish is an amazing source of good quality protein and healthy fat. Protein increases satiety whereas, Omega-3 fatty acid (healthy fat) present in fish prevents deposition of abdominal fat. However, it is best to consume fish in baked or grilled form in order to achieve weight loss. Deep fried fish may not help in weight loss due to its increased fat content. Deep frying may add extra calories which is not needed at all.
Peanuts
Research has found that eating peanuts can reduce the risk of obesity and can help you maintain healthy weight. Peanuts contain high amounts of good quality fat. Such a high-fat content delays hunger pangs and curbs appetite. Furthermore, presence of good quality fat in peanuts inhibits deposition of fat in the body. Besides this, peanuts do contain dietary fibre that further prevents weight gain and obesity.
Note: Do not opt for salted or fried peanuts. A handful of plain roasted peanuts is a good mid-meal snack option.
Capsicum
Scientific studies have observed that continuous consumption of capsicum for at least 2 weeks helps in weight loss and reduces abdominal fat accumulation. Capsinoid, a component present in capsicum increases fat oxidation, a process in which larger fat molecules are broken down to smaller parts that can further be used as a source of energy. Larger fat molecules stored in the body further increase deposition of fat.
Yoghurt
Research has confirmed that adding yogurt to your daily diet may speed weight loss, improve the body’s fat trimming process and trim your tummy. Yoghurt is
a good source of calcium, protein and amino acids. These nutrients have been shown to facilitate weight loss as well as fat loss. High calcium intake is associated with breakdown of fat and reduced accumulation. Furthermore, yoghurt contains probiotics that enhance the growth of gut-friendly bacteria. Probiotics reduce the absorption of dietary fat and increases its excretion. Probiotics also curb the appetite and delay hunger pangs.
Whole grains
The presence of dietary fibre in whole grains helps in weight loss. When you eat processed foods that contain little fibre you end up eating more because it doesn't make you feel full. Thus, you end up consuming more calories and this leads to weight gain. But consumption of fibre-rich foods make you feel full and reduces your overall calorie intake. Research says that individuals who consume whole grains have lower waist circumference as compared to individuals who consume refined or processed foods. Furthermore, whole grain intake is associated with lower body fat percentage and lower trunk fat.
Popcorn
This popular theatre snack can actually help you in weight loss. Popcorn has low energy density, that is, a large portion of popcorn contains less calories. This means you can eat more and gain less calories. Such a composition makes popcorn a better snack as compared to potato chips and biscuits that are high in fat and sugar and do not even provide satiety.
Note: Choose unsalted and unflavoured popcorn over flavoured popcorn.
