In January every year there is a mad rush for gyms as people try to shake off the holiday excess but diet can also be a great way to drop a few pounds. Research shows that eating healthy protein, healthy fats, and healthy carbs can help slim your stomach and aid your weight loss program. These 10 best foods for weight loss are among the best sources of protein, fibre, and all the other ingredients and nutrients that help fight fat.
Beans and Legumes
Beans and legumes are seriously underrated in the superfood world. Kidney and black beans are loaded with fiber while being high in protein, iron, and zinc. Beans are a perfect diet staple if you’re hoping to lose weight, because they keep you energized and full for longer. They also tend to contain some resistant starch.
Apples typically come in at about 100 calories, making them the perfect snack or pre-workout staple. They are also full of fiber. Plus, chewing sends signals to your brain that you’ve eaten something substantial and delays that hunger feel for much longer.
Cocoa contains flavonoids and polyphenols, nutrients that have strong potential health benefits. Some of these include – aiding your overall cholesterol profile, improve heart health and can also have the potential to prevent cancer from forming. Dark chocolate also has benefits such as helping with weight loss, stabilising blood sugar, controlling appetite and reducing cravings. It also tends to improve your mood, curbing your desire to consume comfort foods.
Leafy greens include kale, spinach, collards, swiss chards and a few others. They have several properties that make them perfect for a weight loss diet. They are low in both calories and carbohydrates, but loaded with fiber.
Eating leafy greens is a great way to increase the volume of your meals, without increasing the calories. Numerous studies show that meals and diets with a low energy density make people eat fewer calories overall. Another plus about leafy greens are that they are very high in all sorts of vitamins, minerals and antioxidants.
Oily fish like salmon is incredibly healthy. It is also very satisfying, keeping you full for many hours with relatively few calories. It is an excellent source of high-quality protein, vitamins and minerals but it is their content of omega-3 fatty acids that receives the most attention. It is this essential fat which is responsible for oily fish’s reputation as a valuable ‘brain food’.
Fish, and seafood in general, supplies a significant amount of iodine. This nutrient is necessary for proper function of the thyroid, which is important to keep the metabolism running optimally.
Lean Beef and Chicken Breast
Lean meats are a good source of protein and have fewer calories than non-lean meats. Lean meats are popular amongst people following low calorie and low fat diets. Poultry is a good source of selenium, vitamins B3 and B6, and choline.
Protein is the most fulfilling nutrient, by far, and eating a high protein diet can make you burn up to 80 to 100 more calories per day.
Nuts are high in fat, low in carbs and a great source of several nutrients, including vitamin E, magnesium and selenium. Nuts can provide the perfect snack in between meals to delay hunger and aid your weight loss progress.
Eggs are a very good source of inexpensive, high quality protein. More than half the protein of an egg is found in the egg white along with vitamin B2 and lower amounts of fat and cholesterol than the yolk. The whites are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper. You can inlcude eggs in any part of your meal plan and this is why they are one of the 10 best foods for weight loss.
Although most of the calories in an avocado come from fat, they are compacted with good fats! Avocados are full of healthy, beneficial fats that help to keep you full and satiated. Fat is essential for every single cell in the body. Eating healthy fats supports skin health, enhances the absorption of fat-soluble vitamins, minerals, and other nutrients, and may even help boost the immune system.
Soup can be a simple meal addition – a way to ensure that you get all of your vegetables and nutrition; a filling afternoon snack or an entire lunch or light evening meal, especially when beans, potato or sweet potato are the base providing heavier carbs as well as chicken, lean sausage or some mincemeat for protein. Remember you want to keep the soup to 100 to 150 calories a serving and avoid butter or creamy extras and you have one of the best foods for weight loss.
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