There are many suggestions all over the internet as to how to lose weight fast. Some might tell you to go on exercise, while some would say, go on diet. Yet some would suggest weight loss pills. All these ways of losing weight may work for one individual and may not work for the other. It all depends on what suits a person, and what he/she is comfortable with.
Now without further ado, let’s proceed on how to lose weight with healthy eating. This method of losing weight is actually more flexible I must say because if one adheres to the information and sticks to healthy food and stay away from junk food they will just be fine.
WHAT IS HEALTHY EATING?
Healthy eating means consuming the correct quantities of foods from all food types in order to have a healthy life. In other words, it is eating the right amount of healthy foods that are good for the human body.
WHAT ARE THESE HEALTHY FOODS?
Most nutritionists would say healthy food is that which has fiber, low fat, and so on and so forth. And such foods are fruits and veggies. Yet some would say not all fruits are good in weight management. Now we are going to find out the names of these foods that are right for weight loss. So let’s cut to the chess. These foods are;
Whole Eggs: Was feared for its high cholesterol content, however, is making a comeback upon studies that prove that they don’t negatively affect blood cholesterol and consequently can’t cause heart problems(1, 2). Therefore it is one of the best foods one can eat if they desire to lose weight. This is high in protein with healthy fat and it can make you feel full with less amount of calories.
A study of 30 overweight women proved that eating eggs for breakfast, rather than bagels, made them crave less for food and ultimately reduced their eating habits for the next 36 hours (3). Yet another study performed for 8 weeks found that eggs for breakfast increased weight loss on a calorie-restricted diet compared to bagels (4). Eggs are incredibly filled with nutrients and could provide all the nutrients you require on a calorie-restricted diet. And the most nutrients are found in the yolks.
Leafy Greens: Includes Kale, Collards, Spinach, Swiss Chards, and others. All these have properties that make an outstanding food for weight loss. Very low in carbohydrates and calories but filled with fiber. Consuming these greens is an ideal way to increase your meals and moreover, foods with low energy density make people eat smaller calories. (5).
These leafy greens are very nutritious and rich in vitamins, minerals, and antioxidants. This includes calcium that has been proven to help to burn fat in some studies(6).
Salmon: This is yet another very rich and recommendable food that is good for weight loss. It is very satisfying and makes you full for so many hours with few calories.
Salmon is a protein powerhouse, that is a very healthy protein, healthy fats and contains all kinds of vital nutrients. Seafood, in general, is good in iodine.
This Iodine is important for the proper function of the thyroid, which is responsible for making the metabolism work optimally(7).
Studies have shown that a large number of people on earth are not getting enough iodine(8).
There are yet other kinds of fish that are very oily and excellent such as trout, sardines, herring, and mackerel.
Cruciferous Veggies: Involves cauliflower,brussels sprouts, broccoli, and cabbage. Just like other veggies they are rich in fiber and happen to be very fulfilling.
And you know what, these veggies also happen to contain some level of protein. Though not as high as that of animal protein, they do contain protein even more compared to some vegetables.
Having fiber, protein, and low energy density makes it even more perfect for you to include it in your meals if you wish to lose weight.
It is believed to contain properties that fight cancer(11)
Lean Beef And Chicken Breast: Meat is one thing a lot of people find confusing. Some believe that all beef is not healthy therefore most not be consumed especially if one is approaching a particular age and those that are looking for a weight loss solution.
So it will be right to say that meat is weight loss friendly due to its high protein content.
Studies have also proven that increasing your protein consumption up to 25-30% of calories has the ability to cut your cravings by 60% and ultimately bring about weight loss of nearly a pound in a week. (19, 20)
Cottage Cheese: It is true that dairy products happen to be very high in protein. And one the best is cottage cheese. This has a large amount of protein and a very low amount of carbohydrates and fat.
Consuming a large amount of cottage cheese is yet another way to enhance your protein intake. It has also the tendency of making you feel full.
And it is believed to be rich in calcium too which has also proven to assist in the burning of fat(25).
Soup: Just as mentioned earlier, foods with low energy density has the tendency of making people eat fewer calories.
And the majority of the foods that have low energy density happen to be those foods that contain lots of water like fruits and vegetables.
Beans And Legumes: For weight loss, Some beans and legumes can be very helpful. Additionally, black beans, lentils, and other beans family are very high in protein and fiber, which are the properties that have been responsible for craving reduction
However, it is well known that plenty of people have problem with legumes, therefore it is important that it is prepared very well.
Tuna: How about yet another low-calorie, and rich protein tuna. This is very prominent with people that are into bodybuilding and fitness because it is a very ideal way to get more protein with low fat.
If you want to take basically high protein try to opt for tuna canned in water, but not oil.
Boiled Potatoes: White potatoes have plenty of properties that make them very rich and healthy. They contain an awesome range of nutrients and have a bit of every nutrient we need.
There were people that lived on potatoes alone for a very long period of time, and I think that was the Irish people.
It essentially contains a high proportion of potassium, a nutrient that many people don’t get enough of, and serves as a good antidote to high blood pressure.
When cooked and left to cool off, it will form large amounts of resistant starch a kind of fiber-like substance that has proven to be extremely healthy even for weight loss (22).
Turnips, sweet potatoes, and others are also excellent.
Therefore, with all these lists of foods, any person that desires to lose weight can make it a habit to indulge in the consumption of these wonderful foods and stay away from junk and unhealthy foods.
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