Hey, how’s your weight-loss regime going on?
Turn your head left, then turn your head right and repeat this process whenever you see junk food in front of you. Rest assured, we have a list of super healthy foods curated for you to escalate your weight-loss journey :
Whole Eggs for weight-loss
Eggs are an perfect source of proteins and are appropriately called the powerhouse of nutrition. Eggs are your best bet if you are trying to lose weight or build muscles. However there is a myth that egg yolks are harmful and only egg whites are beneficial. Also, people aiming for a flat torso avoid egg yolks. Are they really harmful? One egg has nearly 186 milligrams of cholestrol, all found in the yolk, is pretty high but not bad. In fact, our body needs cholestrol to make testosterone (yes gym freaks) , which helps in increasing energy and muscles. Studies have found that egg yolks help in reducing the bad cholesterol in our body too.
Egg white is a rich source of protein whereas a whole egg is rich in many nutrients which are present in the yolks which you surely don’t want to miss out on. The egg yolk is rich in Iron, Vitamin B2, B12 and D. All of the fat soluble vitamins are also found in yolk. Whole eggs keep you full for a longer time as it slows down the process of protein absorption into the body. So you can add a few whole eggs into your low-carb diet instead of too many egg whites.
Leafy Greens for weight-loss
They have a lot of properties that make them perfect for a weight-loss regime such as being low in calories and carbohydrates and loaded with fiber. Eating leafy vegetables also increases the volume of your meals without increasing the calories. They are also extremely nutritious and very high in many vitamins, antioxidants and minerals, including calcium, which has been shown to aid fat burning in some studies.
Salmon for weight-loss
Salmon consumption on a regular basis can help in weight-loss. It regulates the hormones that guide the appetite and keeps you full for a longer time. It is high in rich-quality protein which has a number of functions such as helping your body heal after injury, maintaining bone health, and maintaining muscle mass during weight-loss. A 3.5 ounce serving of salmon has 22-25 grams of protein. The Omega-3 fats in Salmon promote weight loss and reduce belly fat and liver fat majorly (confirmed by studies). In addition to all this, Salmon is also pretty low on the calories department as well. A 3.5 ounce serving of Salmon has only 206 calories and wild Salmon stands even lower at 182 calories. So you may treat yourself with some delicious salmon post-workout!
Beans and legumes
Both of them are high in protein and fiber, which are two nutrients successfully going to lead you to fullness. Consumption of both lead to a feeling of fullness. One cup of raw beans has just 31 calories (which is practically 100 times lower than that of your McDonald’s side meal). It virtually has no fat and around 3.6 grams if sugar. Green beans are also a great source of vitamins such as A, C, K, B6, etc. It also provides you with calcium, iron, manganese, copper and potassium.
Broccoli for weight-loss
Broccoli is great for weight-loss. It is a low calorie intake and keeps you full as well. This helps with your food cravings and avoiding mid-night fat munching. It is rich in fibers which results in fullness. It is rich in antioxidants as well.
Avocado helps in weight loss by keeping you full for a longer period and letting you consume few calories for the rest of the day. It is high in fibers and low on carbohydrates which helps in promoting weight loss. The fibers in it promote metabolic activity. It has mono saturated fat, 18 essential amino acid, soluble fiber to help trap excess cholestrol and send it out of our system. Avocado also helps in the digestion of fats into fatty acid and water.
It also has potassium that helps in maintaining healthy blood pressure and weight. An average size of avocado has 200 to 250 calories and 21 grams of fats. A healthy male and female require 2500 and 2000 calories respectively on daily basis. So try not to consume too much of them or you will turn into a big avocado by the next day. Adjust your diet accordingly and enjoy the avocados!
Oats are rich in dietary fibers, thus, keeps you full for longer period and prevents unnecessary and unwanted food cravings. The dietary fiber contents in oats also keeps your gut and colon healthy. They are a rich source of complex carbohydrates which means that oats will not straightaway spike up your blood sugar levels on consumption. It gives you prolonged energy for an extended duration. They also help in maintaining the blood Cholestrol levels and prevent the gathering of fats in body. It is pretty easy to prepare and cook and digests well.
Whole grains have more fiber than other grains. For example, a slice of whole grain bread has 3-6 grams of fiber whereas white bread has 0-1 gram of fiber. As we already know by now, fiber keeps you full for longer, but ever wondered why that happens? The reason for the same is that fiber can’t be digested. Human beings don’t have the enzymes that breakdown fiber, therefore it moves from the digestive tract undigested which provides bulk and makes you feel full for longer. There are other health benefits associated with whole grains as well. They increase the good cholesterol and lowers the bad cholesterol and triglycerides. They contain a low glycemic index and it can be used to reduce type 2 diabetes. It also contains extra vitamin B.
Chickpeas are dense in fibers which keeps you full for a longer period. Depending on your age and gender, the need for fiber is 21 to 38 grams per day. One serving of chickpeas in a bowl serves for one-third fiber requirements of your body for a day. They also help in cutting body fat. It is one if the best sources of protein in your meal which helps in muscle building. They are rich in antioxidants like polyphenols, phytonutrients and beta-carotene.
Nuts are healthy, they have good fats and are filling. The best nuts to eat for weight loss are peanuts, almonds and Brazil nuts. Almonds are also known as the natural weight-loss pill. Almonds are rich in amino acids L-arginine which help in burning fats and carbohydrates while working out. They are ideally consumed before workout for best results. Brazil nuts have big wonders packed in a tiny nut. It’s the richest known food source of selenium. Just two of the nuts provide more than a day’s worth of the mineral. They have a lot of nutrients such as copper, zinc, potassium, riboflavin, magnesium and healthy heart fats.
A lot of health-conscious people swear by chilies for weight-loss. Recent studies have come up with the conclusion that consumption of chilies generates heat that utilizes calories and oxidizes a lot of fat in the body. It contains “capsaicin” which is responsible for burning fat.