You must have heard the axiom “You are what you eat”. It is true because if you will eat healthily, you will be healthy and when you eat unhealthily, you get unhealthy. We will discuss the best healthy foods that boost the weight loss process in this blog “Top 20 Weight Loss Friendly Foods on the Planet Earth (superfoods list)”.
Not everyone is blessed with a body that stays in shape even if the person eats carelessly or junk foods. Most people easily gain weight if they don’t eat properly or eat junk food often. Genes and body type indeed affects a lot. However, eating healthy and on fixed times regularly plays an important role in the weight loss process.
Staying fit and healthy is all about routine. For more details, feel free to read our other blog about “weight loss diet tips”. We believe, by having a healthy eating habit and by following a healthy routine you can lose your extra fat, be fit, and get back in shape.
What are Superfoods?
Before we discuss about the 20 weight loss friendly foods, let’s have a look at what are superfoods? The term super foods is used by dietitians and other experts like nutrition scientists. Super foods are those foods that have a high density of nutritional value. In short, these are very healthy foods.
The best thing about superfoods is that they provide maximum nutritional value whereas they are low on calories. They are enriched with, minerals, vitamins and antioxidants.
These are mostly plant-based but also some dairy products and fish are considered as superfoods. Some good examples include Salmon, Blueberries and kale. They have goo fats that prevent heart diseases. They are rich in antioxidants that helps to fight off cancer. They also have fibre that prevents digestive problems and diabetes.
This blog will act as a guide for weight loss tips. When you will start consuming a balanced diet consisting of these superfoods, we are certain that you will start to see changes in your body and mind. You will be healthy and start losing weight naturally. You can do cardio regularly, to ensure that the weight loss happens at a steady pace. We suggest you read our blog “weight loss by walking”.
Now, we will show you a list of superfoods along with their benefits for health.
Let’s have a look at the 20 amazing weight loss friendly foods (Superfoods list):
Whole Eggs:
The first food in our list of superfoods are eggs can promote weight loss because they can suppress appetite later in the day. Eggs are full of nutrition. Eggs are satiating and full of fat and protein. A survey conducted on overweight women for eight weeks showed very interesting results.
The results were that those women who ate eggs in breakfast felt that their bellies are full and they do not need to eat anything extra. Moreover, this improved the weight loss process on a calorie-restricted diet. Therefore, we advise that you add whole eggs in your diet plan.
Leafy Greens:
Another wondrous food in our list of superfoods is leafy greens. Leafy greens are vegetables that are full of dietary-fiber, many vitamins, minerals, and antioxidants.
NOTE: Vitamins such as Vitamin B3 are great for skin health.
Some of these vegetables are spinach, collards, cabbage, beet greens, and kale. Leafy greens make you feel full and they are an excellent addition to your weight loss diet plan. . These are heart-healthy foods.
To conclude, leafy greens must be added in your healthy diet plan.
Salmon:
Just like whole eggs, salmon is full of protein. Salmon is enriched with high-quality protein, healthy fats, and a variety of other essential nutrients. Fish, especially – seafood may provide a major amount of iodine.
Several studies have shown that most people have iodine deficiency in their body. Therefore, eating seafood especially salmon is great because it is loaded with iodine. Moreover, salmon is enriched with Omega-3 fatty acids.
Omega-3 fatty acids have been shown to help reduce inflammation. Because inflammation plays an important role in obesity and metabolic diseases.
Other fish like trout, herring, and mackerel are also equally beneficial.
If you want to add salmon in your diet, we suggest you try this amazingly healthy and delicious recipe “winter citrus butter salmon”. We hope that you will enjoy this healthy and flavorful recipe.
Cruciferous vegetables:
Cruciferous vegetables are full of dietary fiber and protein. They are not as rich in protein as compared to animal food. However, they have more quantity of protein in them with comparison to most vegetables.
They are low in calories. We assure you that if you will add cruciferous vegetables in your diet you will see yourself losing those extra pounds within a few weeks.
Most importantly, they contain substances that help your body to fight against cancer.
Lean beef and chicken breast:
It has been proved that eating unprocessed lean meat is an outstanding method to improve your protein intake. Meat is a food that is weight loss friendly because it is enriched with protein.
It has been verified through research that consuming a diet that is high in protein can help you burn up to 80-100 calories per day.
Eating a protein-enriched diet makes you crave less for midnight or untimely snacks. Moreover, it can also help you reduce almost a pound per week without making you feel weak.
We suggest you try this “avocado chicken salad recipe“. We believe this is a healthy and weight loss friendly recipe that you can add in your diet routine.
Boiled potatoes:
Boiled potatoes are high in potassium. Potassium is a substance that plays a vital role in blood pressure control. They are essential to be in your weight loss diet.
Most importantly, if you let the boils potatoes cool down a bit after boiling, they will form great amounts of a fiber-like substance called resistant starch. It has shown to have various health benefits including weight loss.
Boiled potatoes are very tasty and very satisfying.
Tuna:
Tuna is a lean fish. It is low in fat and high in protein. Consuming tuna is great for staying in shape because it is a great way to keep calories and total fat low and increase protein intake. Tuna is popular amongst bodybuilders and fitness models.
Beans and legumes:
Some beans and legumes can be very effective for weight loss. This type of food includes kidney beans, lentils, and black beans, etc. They also contain resistant starch like boiled potatoes. They have low-calorie intake and they are high in fiber and protein.
Therefore, they should be in your weight loss diet plan.
Soups:
Soups are very important for weight loss as they are low on calories but high in all the essential nutrients. They are easy to consume and your stomach digests them easily. They contain a lot of water so that gives them a different flavor and makes them fulfilling. However, we suggest that you avoid creamy or oily soups.
Cottage cheese:
Dairy products such as cottage cheese contain larger amounts of protein. Cottage cheese is mostly protein having very little fat and carbs. Dairy products are high in calcium which is good for bones.
Other amazing high protein dairy products that are low on fats include Greek yogurt and skyr.
Consuming lean products such as cottage cheese a great way to improve your protein intake without increasing your calories at a higher level.
Avocados:
Avocado is a great food rich in healthy fats and carbs. Also, they are enriched with monounsaturated oleic acid. This type of fat is present in olives. They also contain a lot of water and fiber. They are a rich source of potassium as well.
We suggest you add avocados in your diet plan but make sure that the consumption is moderate.
Apple cider vinegar:
Several studies have suggested that apple cider vinegar is great for weight loss. A study of 12 weeks suggested that the people who consumed 15-30 ml of vinegar per day lost 2.6-3.7 pounds per week.
Nuts:
Nuts are an excellent snack. They contain a balanced amount of healthy fats, fiber, and protein.
A study suggests that people who consume nuts are usually healthier than the ones who do not. However, make sure that you do not eat excess because they are still fairly high in fat. Therefore, we suggest that nuts should be eaten in moderation to stay fit and healthy.
Whole grains:
Some grains such as brown rice, quinoa, and oats contain a decent amount of protein and are loaded with fiber. Oats are enriched in beta-glucans. Beta-glucans are soluble fiber that improves metabolic health and increases satiety.
Brown and white rice, both contain great amounts of resistant starch especially if cooked and allowed to cool down.
However, if you are on a low-carb diet then you should avoid grains because they are high in carbs. Moreover, we suggest that you choose whole grains over refined grains.
Chili pepper:
Chili peppers contain a substance called capsaicin. Capsaicin is a substance that reduces appetite and increases fat burning in some studies.
A study suggests that those who are not accustomed to eating spicy foods when ate 1 gram of chili pepper felt reduced appetite and increased fat burning. However, those people who are accustomed to eating spicy food will not experience any effect at all.
Fruits:
Almost all the health experts agree that fruits are a must in any diet whether it’s a balanced diet, healthy, or a weight loss diet. Many studies have suggested that the people who consume fruits and vegetables are healthier as compared to the ones who do not.
Fruits have all the right nutrients and they slow the rise of blood sugar after meals.
Therefore, we believe that every person should eat fruits and they must be a part of your weight loss diet unless you are on a very low-carb ketogenic diet or have an intolerance.
Grapefruit:
We are aware that grapefruit is a fruit as well but there is a need that we are highlighting it. The reason behind highlighting grapefruit is that it may suppress appetite and reduce calorie intake when eaten before meals.
Therefore, make sure to consume grapefruit for almost half an hour before you eat your meals.
A 12-week study showed that obese women lost 3.5 pounds by eating half or a fresh grapefruit half an hour ago before meals.
Chia seeds:
Chia seeds contain 12 grams of carbs per ounce (28 grams). This is very high. However, 11 of these grams are fiber. This is the reason why chia seeds are low-carb food and also one of the best sources of fiber in the world. There is no doubt that chia seeds are one of the most nutritious foods on this whole planet.
Make sure to try this healthy recipe as well; “Vanilla bean and blueberry chia pudding”.
Coconut oil:
According to a study, coconut oil has proved to reduce belly fat. Coconut oil is high in fatty acids of a medium length, called medium-chain triglycerides (MCTs). Coconut oil contains calories so it’s advised that you replace some of the cooking fats with coconut oil.
Full-Fat Yogurt:
Yogurt is amazing dairy food. It strengthens your immune system and may protect against Osteoporosis. Yogurt is high in protein and it benefits your heart health. Moreover, some varieties of yogurt may benefit your digestive system and promote weight management.
It provides protein and calcium, and it may enhance healthy gut bacteria. Also, low-fat yogurt is usually enriched with sugar therefore, it is advised to avoid it.
All the above-mentioned foods are very healthy and full of nutritional value. We suggest that you include all of these amazingly healthy foods in your diet plan. They will not only help you to lose weight but also to stay fit and healthy. In short, they will help you maintain your fitness.
They key to a healthier life is a well-balanced diet and a proper workout routine. It doesn’t mean that you have to lift heavy weights in the gym. You can di simple exercises like jogging and walking to basic push-ups to maintain a healthier lifestyle. If you want a more peaceful approach, try doing yoga.
We will keep uploading health, diet and fitness related blogs that will help you to live a healthy life as well as adopting and maintaining a healthier lifestyle. Therefore, stay connected with our website for our latest blogs.
Now that we know what are superfoods? List of super foods and a summarized guide about weight loss by walking. We hope that you will find this blog useful “Top 20 Weight Loss Friendly Foods on the Planet Earth (superfoods list)”. We believe that this blog will act as a guide for weight loss tips to you.
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