Who doesn’t want to look fit, slim, and well-shaped when it comes to body weight and structure? Even if we are not associated with sports or physical activities, it pays to be light-weight, and of healthy metabolism to keep our major organs such as heart, kidney, and liver fit and strong. And if we have a fast-paced lifestyle, if we travel a lot, then it makes even more sense to remain healthy, fit, active, and agile.
What are the best foods for weight loss?
Scientific researches have shown that some foods may have an impact on appetite that could be beneficial for weight loss when incorporated into a healthful diet and lifestyle. Read on to learn more about foods that may be helpful for weight loss.
Some study found that some foods, including fruits, vegetables, nuts, whole grains, and yogurt, were connected with weight loss.
1. Eggs
Eggs are a popular food, a food that most of us eat, particularly for breakfasts, that may help promote weight loss.
They also looked at levels of blood sugar, insulin ghrelin, and insulin, which is also known as the hunger hormone.
Eggs are Nutrient Rich
· 40% of your daily vitamin D requirements.
· 25% of your daily folate requirements.
· 12% of your daily riboflavin (Vitamin B2) requirements.
· 20% of your daily selenium requirements.
· Eggs also contain vitamins E, A, B5, B12, as well as iron, iodine and phosphorus.
2. Oatmeal
Starting the day with a bowl of oatmeal is also a perfect breakfast with low calories.
Oatmeal is a type of coarse flour, which is made of hulled oat grains that have either been milled. Ground oats are also called as "white oats".
Health benefits of eating oats and oatmeal
· Oats are incredibly nutritious
· Oats are rich in antioxidants
· Oats contain a powerful soluble fiber called beta-glucan
· They can lower cholesterol levels and protect LDL cholesterol from damage
· Oats can improve blood sugar control
· Oatmeal is very filling and may help you lose weight
3. Avocados
Avocados are a fruit that contains a lot of water, fiber and beneficial fats, as well as many other nutrients. They may also help promote weight management.
Avocados are loaded with healthy fats. They are high in monounsaturated oleic acid.
Health benefits of avocado
· Avocado is incredibly nutritious.
· They contain potassium
· Avocado is a high-fat food loaded with heart-healthy monounsaturated fatty acids.
· Avocados are loaded with fiber.
· Avocado is loaded with antioxidants that can protect your eyes.
· Avocado may help relieve symptoms of arthritis.
· Eating avocado can lower cholesterol and triglyceride levels.
· People who eat avocados could be healthier.
4. Beans, chickpeas, lentils, and peas
As a group, beans, chickpeas, peas and lentils are known as pulses. They may impact weight loss due to their effect of fullness, as well as their richness protein and fiber. Like oatmeal, pulses contain soluble fiber that may slow down digestion and absorption. Eating protein leads to the release of hormones that can signal fullness.
5. Cruciferous vegetables
Cruciferous vegetables are rich in nutrients, vitamins- such as vitamin C, E, K and minerals. Cruciferous vegetables are also a good fiber source. Cruciferous vegetables, including broccoli, cabbage, cauliflower, and brussels sprouts also contain fiber that may be helpful for weight loss.
Benefits of cruciferous vegetables:
· Cruciferous vegetables contain a lot of different vitamins and minerals such as folate and vitamin K.
· Dark green cruciferous veggies also are a source of some vitamins, such as vitamin A and C, and contain phytonutrients — plant-based compounds that may help to lower inflammation and reduce the risk of developing cancer.
6. Salmon
As we know, salmon is a popular and healthy food, a common food fish classified as an oily fish.
Fatty fish like salmon is very healthy and keeping you full for many hours with few calories.
Salmon is rich with high-quality protein, healthy fats, vitamin D and various important nutrients.
Salmon is also loaded with Omega-3 fatty acids, which play a major role in obesity, metabolic disease and help reduce inflammation. In addiction to the benefits, salmon also has its disadvantages. As we know, salmon is expensive to buy and is a food that we cannot consume every day or very often.
7. Boiled potatoes
Boiled potatoes have several properties that make them a perfect food — both for weight loss and optimal health. They may help you lose weight simply because it’s very low in calories.
They’re particularly high in potassium which is a nutrient that most people don’t get enough of and that plays an important role in blood pressure control. By eating boiled potatoes you will naturally feel full and eat less of other foods.
Other benefits are: potatoes are high in fiber, highly nutritious and are affordable- are one of the cheapest foods.
8. Tuna
Tuna is also good for weight loss, thanks to its high protein content and relatively low calorie count.
Tuna is another low-calorie, high-protein food. It’s low in fat, that is why is famous and used by a lot of bodybuilders and a lot of fitness models, as it’s a great way to increase protein intake while keeping total calories and fat low.
Some bodybuilders also have created a diet called ‘tuna diet’, a low-calorie, low-carb, high-protein. You have to primarily consume water and tuna for three days. Then, you can also add low-fat dairy products, fruit and vegetables for an unspecified period.
9. Soups
Soups are also good if you want to lose weight and also to eat healthy. They contain lots of water, such as vegetables and fruits. Soup is also an easy food to prepare, you can mix up your own healthy soup, just make sure not to add too much fat to your soup. Low-calorie based soups such as water, veggie broth, and chicken stock make soups one of the least calorically dense meals you can eat. There are a lot of healthy soup recipes, recommended by dietitians, such as: pumpkin soup, soup with spinach, lemon chicken rice soup, vegetable soup, carrot soup, tomato basil soup etc.
10. Nuts
Nuts are one of the best, healthiest options. Even if they are high in fat, they are healthy, also good sources of fiber and protein. Nuts also are rich in vitamins and minerals, including magnesium and vitamin E. They are also rich in fat, as well as Omega-3 and Omega-6.
Nuts can reduce your risk of other chronic diseases. Eating nuts may improve blood sugar levels.
Here are some of the best nuts to snack:
Almonds- are tree nuts. They contain a number of beneficial nutrients. They also may improve cholesterol levels. Eating a meal with one ounce of almonds may help lower the rise in blood sugar.
In a serving of 28 grams (one serving) contains:
Calories: 160
Protein: 6 grams
Fat: 14 grams
Carbs: 6 grams
Fiber: 3.5 grams
Vitamin E (alpha- tocopherol): 37%
Magnesium: 19%
Pistachios- are also very high in fiber.
Pistachios may help improve heart disease risk factors, including blood pressure, weight and oxidative status. Pistachios may also improve cholesterol level.
A one-ounce (28 grams) serving of pistachios contains:
Calories: 155
Protein: 6 grams
Fat: 12.5 grams
Carbs: 8 grams
Fiber: 3 grams
Vitamin E (alpha- tocopherol): 3%
Magnesium: 8%
Walnuts- are also very popular nut and also a source of Omega-3 fatty acid. Walnuts may help improve a number of heart disease risk factors. Also, eating walnuts significantly reduced total cholesterol and “bad” LDL cholesterol. Walnuts may also help reduce inflammation.
A one-ounce (28 grams) serving of walnuts contains:
Calories: 181
Protein: 4 grams
Fat: 18 grams
Carbs: 4 grams
Fiber: 2 grams
Vitamin E (alpha- tocopherol): 1%
Magnesium: 11%
Hazelnuts- are also very nutritious and high in fiber.
Like many other nuts, hazelnuts, may help improve a number of heart disease risk factors. Also, eating hazelnuts reduced total cholesterol and increase the amount of vitamin E in the blood.
One ounce (28 grams) of hazelnuts contains:
Calories: 175
Protein: 6 grams
Fat: 9 grams
Carbs: 6 grams
Fiber: 3.5 grams
Vitamin E (alpha- tocopherol): 37%
Magnesium: 20%
Peanuts- are not tree nuts, unlike the other nuts in this article.
Peanuts have similar nutrient profiles and health benefits as tree nuts. They may also improve heart disease risk factors.
One ounce (28 grams) of dry-roasted peanuts contains:
Calories: 175
Protein: 4 grams
Fat: 17 grams
Carbs: 5 grams
Fiber: 3 grams
Vitamin E (alpha- tocopherol): 21%
Magnesium: 11%
Cashews- are also part of the tree nut family.
Diets that contain cashews can improve symptoms of metabolic syndrome. Diets that are high in cashews may increase the level of sugar in blood, in people with metabolic syndrome. They also increased the antioxidant potential of the diet. Like many other nuts, cashews also reduced blood pressure and increased levels of “good” HDL cholesterol.
One ounce (28 grams) of cashews contains:
Calories: 155
Protein: 5 grams
Fat: 12 grams
Carbs: 9 grams
Fiber: 1 gram
Vitamin E (alpha- tocopherol): 1%
Magnesium: 20%
Macadamia nuts- They are a great source of monounsaturated fat.
They may be one of the richest nuts in fat.
Benefits of macadamia nuts are related to heart health. Macadamia nuts help improve a number of heart disease risk factors. They may reduce other risk factors for heart disease, including oxidative stress and inflammation. Diets that contain macadamia nuts can lower total cholesterol and “bad” LDL cholesterol in those with high cholesterol levels.
One ounce (28 grams) contains:
Calories: 200
Protein: 2 grams
Fat: 21 grams
Carbs: 4 grams
Fiber: 2.5 grams
Vitamin E (alpha- tocopherol): 1%
Magnesium: 9%
There are many other ingredients which you can add on your diet so that you can live your life healthy. As someone said Health is Wealth and enjoy each and every moments with happiness and keep traveling.
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