When you so desire to chop off the extra pounds and all you find is the unwillingness to decide to do something about the overweight or the inability to get the right information, Your Healthy Life is so available to give you a helping hand on your quest to regulate your body weight. This manuscript serves the purpose of exposing to all some of the healthy foods associated with weight loss and a brief understanding of what these weight-loss-friendly diets have or do that make them prevent weight gain in individuals.
Generally, foods that instigate negative energy balance, enhance satiety, and made of high protein content have been highly marked as cornerstones in weight loss and obesity management (1), and these are not only the case as other properties in foods outlined below are highly linked in regulating weight as people munch.
Being blacklisted for their high bad (Low-Density Lipid-LDL) cholesterol content in the yolk, they are however considered the best choice for those wishing to lose weight due to their high amount of proteins. Research shows that taking eggs for breakfast brings about satiety causing you to eat less and the feelings of fullness may affect you the next day. Consequently, you may be obliged to skip some of your meals which may contain more calories causing you to become obese.
Your Healthy Life also recommends that the yolk part of eggs should not cause great panic during consumption as studies in the university of Connecticut headed by Dr. Diana DiMarco reported that the consumption of egg helps reduce bad cholesterol and promotes High-Density Lipid HDL cholesterol in the body (2). Those hoping to lose weight can however shy away from eggs if their nutritionist gives them the go-ahead.
Studies conducted in humans affirm that those consuming pepper experienced an increase in weight loss. This was attributed to an active substance in chili called capsaicin whose main targets are fat metabolism, energy expenditure, thermogenesis, and appetite reduction (3). Capsaicin provides heat which facilitates the process of thermogenesis where your body converts fat into heat which may in turn burn fat leading to weight loss.
Good examples of nuts for weight loss include almonds, peanuts, pecans, walnuts, etc. Many folks think taking nuts might make them gain weight due to their high-fat content, but this is not the case. Nuts generally contain a balanced amount of proteins, fibers, and healthy fats making them an excellent snack. Studies reveal that the consumption of nuts has been linked to the reduction of weight gain and improvement of health like the lowering of cardiovascular risk (4).
Healthy examples here make up the oats, brown rice, quinoa, etc. Excellent sources of fibers and good sources of carbs. They bring about satiety and also boost the consumers’ metabolism and burns fat. Some of them like brown rice have resistant starch (RS), also known as dietary fibers, a healthy carb that boosts metabolism and burns out the fat (5).
Note that refined grains are not healthy and may be harmful and fattening. Moreover, those with low-carbs-diet are advised to avoid grains since they have a high amount of carbohydrates. And those losing weight should avoid refined grains and go for whole grains due to the high amount of fibers and nutrients found in whole grains.
Cottage cheese, full-fat yogurt, and low-fat milk are good examples here. They are high in proteins, low in carbs, and fats. They usually make you fill full rapidly with a minute amount of calorie intake. They also contain a good amount of calcium which plays a great role in the burning of fat. Cottage cheese is one of the best dairy products and Greek yogurt is another low-fat high protein dairy product. Reduced-fat milk is very healthy dairy foods with low fat and rich in proteins with a considerable amount of calcium and Vitamin B.
Some studies reveal that consumers of full-fat yogurt (not low-fat) after sometime witness a declining risk of type 2 diabetes and obesity (6). On the contrary, low-fat yogurt should be avoided since they are often enriched with sugar.
It is important to note that a hormone called leptin plays a great role in weight loss. The inability of the body to respond to leptin is called leptin resistance, and this has been considered as the driving force of obesity in humans. Some yogurts contain life and beneficial (probiotic) bacteria that when ingested, enhance your gut to function properly. A healthy gut prevents leptin resistance and inflammation, which are two significant tools in managing weight gain. So, full-fat yogurt and yogurts enriched with probiotic bacteria are excellent choices for weight loss.
Also called the Brassicas or the Crucifers since they generate from the Brassicaceae or Cruciferae family with cross-bearing flowers. These veggies make up the Broccoli, Cabbage, Brussels, Sprouts, Cauliflower, etc, and are well known for their anti-cancer properties. Their rich amount of fibers and antioxidants make them highly recommended to be included in our diets. Their high fiber contents bring about the feeling of fullness and coupled with their low energy density, make these vegetables very essential for weight loss.
Green Leafy Vegetables.
Examples of leafy greens include spinach, cabbage, kale, collards, watercress, etc and these foods are highly nutritious with a good amount of water, fibers, antioxidants, vitamins, and minerals like Calcium but low in carbs and calories, which all help in burning fats hence speeding weight loss.
Consumers of leafy greens indirectly increase the volume of their meals without necessarily increasing their intake calories as studies reveal low energy density diets cause people to eat fewer calories (7).
Lean Beef and Chicken Breast.
The consumption of meat has recently been questioned as many find it phobia due to the many health problems it has rendered its consumers, although there is no concrete evidence to justify their negative effects. Nonetheless, meat being high in protein is beneficial for those who wish to lose weight since protein is classed as one of the most filling nutrients which when consumed in good amount, may burn up 80-100 more calories per day. Research also proves that ingesting protein of about 25% of daily calories lowers your desire for late-night snacks by half and hence increases weight loss of close to 450g (1 pound) per week.
Jordan Mazur, Coordinator of Nutrition for the San Francisco 49ers states that ‘only eating chicken breasts that equates to a caloric deficit will help lose weight, but you will miss many other important nutrients that are beneficial to your body’. Chicken breast is generally high in proteins and low in calories which takes care of body fats. This explains how the movie actor and celebrity Matt Damon lost 60lbs (pounds) before he could play a role in the 1996 film Courage Under Fire. All he did was eating chicken breasts and running 13 miles a day and the harder part, he explained, was the diet.
They are being declared as a superfood by The Harvard School of Public Health (8) due to their high amounts of proteins, beneficial fats, and other nutrients. Salmons also have few calories and are very healthy. Their omega-3 fatty acids have been confirmed to lower inflammation which plays a vital role in weight loss and decrease in metabolism. Other examples include mackerel, herrings, sardines, etc
High in protein but low in calories and carbs and are known as lean fish (with low fat). They are mainly consumed by bodybuilders and models who wish to acquire body fitness. Consuming tuna and water promotes rapid weight loss. It is recommended to take plain tuna, without mayonnaise, butter, oil, vinegar coupled with a liter of water, and 1.5g of protein per every kg of body weight each day.
These oils are rich in medium-length fatty acids called Medium-Chain Triglycerides (MCT). Studies show that these fatty acids improve the feelings of fullness compared to other fats, and also shoot up the number of burned calories (9). Moreover, coconut oil when consumed by men and women reduces their belly fats (10). It is advisable to replace our cooking oil with coconut oil rather than adding coconut oil to our diet thereby skyrocketing the caloric value of our meals, since coconut oil also has calories.
These oils are derived from plants and a good example is extra virgin olive oil. This oil brings about feelings of fullness and helps us lose weight. The Consultant and Nutritionist Dr. Rupali Datta states that extra virgin olive oil consists of no additives, contains 1% oleic acid, bright green in color, and a good amount of antioxidants. Olive oils have monounsaturated fatty acids (MUFA) that help in weight loss, control blood sugar levels, burn belly fat, and keep our heart healthy (11).
Though nonpopular, white potatoes when boiled help in weight loss and improve health due to their diverse nutrients. They are well known for their satiety index ability as individuals who consume a small quantity of boiled white potatoes easily get full and tend to forgo other meals which may be of high calorie (12). Moreover, allowing white potatoes to cool after boiling increases its amount of resistant starch which is well known for its weight loss abilities and other health benefits.
These are members of the lily family and include onions, garlic, shallots, scallions, and leeks. They supply us with flavor and prebiotic (non-digestible) fibers. Their two sulfur-containing compounds, mainly Allicin has many health benefits in the likes of reduction in high blood and weight loss due to their anti-inflammatory properties (13).
A class of vegetables with seeds in pods usually served as foods, and beans, lentils, and peas are the main examples in this plant family. Legumes are low in fat, no cholesterol, and fair in folate, potassium, iron, and magnesium. They also have good fats, high proteins, resistant starch, soluble and insoluble fibers which bring about satiety and subsequently reduce our number of meals in a day, hence lowering weight gain. Their high fiber contents also make them very hard to be digested and this reduces the number of meals by their consumers and hence the number of calorie intake also diminishes.
Highly nutritive with a fair amount of carbs (12g of carbohydrate in every 28g of seeds) and most of their carbs are fibers (10.6g), making these seeds to be the best sources of fibers on earth.
Fruits and Weight Loss.
Irrespective of their high natural sugar content, fruits contain a
low energy density, low in calories, high amount of nutrients and take
longer to chew. Their fibers create feelings of fullness and prevent
sugar from being released so fast into your bloodstream. Weight loss
friendly fruits include citrus, apples, grapes, etc.
Studies reported that overweight people eating half pieces of grapefruits before
meals drastically lose about 1600g (3.5 pounds) within 14 days and this
was probably due to the rapid rate of satiety caused by these fruits
thereby preventing further meals and hence lowering calorie intake.
Grapefruits may suppress appetite and lower calorie intake when taken
For more about fruits and health, kindly knock this door.
Usually considered as fruits by botanists and vegetables by nutritionists, these guys are rich in antioxidants like lycopene, vitamin C, and water content but low in calories and carbs. The high-water content in tomatoes brings about filling which makes it ideal for weight loss when added to our diets.
Some individuals who wish to lose weight will often shy away from fatty foods. This should not be the case for foods with healthy fats. Avocados are high in good fats and can be eaten in abundance. They can make you feel full, nourished, and satisfied. They contain the same type of fats in olive oil called monounsaturated oleic acid. They also have a high quantity of water and fiber making them less dense in energy or low in calories, hence an excellent diet for weight loss.
All in all, the many foods outlined above portrayed their abilities to quell down overweight due to the properties associated to them of which high fiber content, richness in protein and water and the availability in antioxidants, etc demonstrated some dominance, we highly recommend being careful not to be too strict on our diet because we desire to lose weight. As we strive to diminish our overweight, we are also reminded not to boycott other nutrients that if absent may cause harm to our healthy life and those of us with little knowledge on nutrition, a nutritionist will be more than happy to reach your doorsteps.
And as we bath you success on your quest to run down weight, those with excellent contributions and those with doubts which need to be clarified, YHL is more than welcome to assist and learn from your amazing ideas as we request you all to lay your suggestions and worries in our comment box below.