10 Foods that can help you lose weight
How do you combat cravings?
We all know that the hardest part of wanting to shed excess weight and get into shape is starting the journey and the workouts. How does one just get off their lazy bum and get on one of the numerous versatile workout machines? Even harder, how on earth does one give up all those delicious foods and snacks that caused them to put on all this weight in the first place? Imagine giving up your favorite hamburger, that delicious cheese and pepperoni pizza, all those chilled beverages like soda and milkshakes?
Fear not, because we’re here to tell you that there are ways of losing weight and not being entirely miserable during this divine journey. There is not a lack of variety when it comes to eating healthy foods that not only aid your weight loss journey but also are remarkably delicious, so you surely do not have to miss those greasy, unhealthy foods you used to binge on every other day.
What to eat when you want to lose weight?
There is only one main rule which is mostly applied by everyone when we are talking about losing weight. The golden rule is consuming fewer calories, and burning more. This means that in order to successfully lose weight, you have to consume small amounts of food that help you feel fuller for a longer period of time and hence, leave no space to indulge in sudden cravings.
Here is a list of foods you can incorporate into your diet without worrying about gaining even more weight:
Ideal for breakfast when you are on a high-protein diet, eggs, more specifically whole eggs are making a comeback now after being dreaded for having too much cholesterol for a long time. According to some studies, eggs are neither too high in cholesterol, nor do they cause heart diseases (especially heart failures). The biggest reason behind eggs is highly recommended for people who are trying to lose weight, is that they cause the person to feel fuller throughout the day, which keeps them from eating other junk or acting upon small cravings.
Another study claims that a bunch of obese youthful women, began their days consuming 35 grams of protein and they felt filled up in no time. These women partook in a breakfast of 350 calories, which included eggs and beef sausage. This study was conducted to see how long the effect of the eggs would last and it was found that they felt full till the evening and thus, did not eat any junk.
You knew this was coming, come on. As much as most of us hate eating leafy greens, it is important to note that greens such as spinach, kale, swiss chards, collards, cauliflower, and so many more are extremely low in calories and barely have carbohydrates in them, which is ideally what we need when we are trying to lose weight as they are remarkably beneficial in tightening up.
Leafy greens are also extremely rich in nutrients and minerals such as potassium, that can be of help in balancing the bloat-inducing results of sodium. Leafy greens are also jam-packed with fiber, that is why just like eggs, consuming greens is an excellent method of rising the magnitude of the snacks you are consuming, all the while keeping your calories reduced. The aforementioned vegetables are also fabulously nutritious and are teeming with numerous vitamins, minerals, and antioxidants such as calcium – which has been portrayed to help with burning fat, according to some studies.
Your eyes are not deceiving you. Yes, your favorite food is on this list. Dairy products such as cheese and milk are extremely high in protein. Cheese, especially cottage cheese contains very little fat to harm you, and a major quantity of protein – the intake of this protein will benefit you in a number of ways, including making you feel fuller for a long period of time and giving your protein intake a big boost.
Just like some leafy greens, cottage cheese is a protein-filled food that also contains a lot of calcium – which as we know already plays a massive role when it comes to burning fat because it decreases your appetite and keeps you from eating for no reason. In simpler terms, we can say that consumption of low-fat, lean, and high-protein dairy products such as cottage cheese, milk, and Greek yogurt is one of the most incredible and fulfilling methods to increase your protein intake without massively raising your intake of calories.
Eating raw fruit, especially apples, gives your body way more fiber than most other foods can. Consuming fiber aids incredibly in maintaining a lower body weight because it slows down the digestive system of the body which helps keep the food in your body longer, so you do not feel the need to indulge in midday or midnight cravings, one study says. Hence, food items that have a high concentration of fiber in them ensure that you consume fewer calories overall which ensure loss of weight.
Another thing about apples is that they have a lot of water, like a massive quantity of water inside them. And this union of fiber and water makes apples a splendid fulfilling food item. According to a study, apples are more filling when eaten before meals as compared to applesauce or drinking apple juice. Pair up slices of fresh apples with some peanut butter and make yourself a nutritious, healthy snack, which will aid your weight loss.
If you are looking for ways and foods to jump start your weight loss journey, it means you are actually in the search of fatty fish such as salmon, which is one of the healthiest and the most satisfying fish out there.
The best thing about salmon is that it will keep you full for several hours and it doesn’t even have that many calories! Sounds like heaven, right? So is the taste of salmon. It contains enough high-quality proteins, very healthy fats, and numerous other significant nutrients and vitamins. So many researches portray that a large number of humans fail in filling their needs of iodine.
Hence, salmon is very important to consume because it has a high amount of iodine to offer, including a lot of protein and omega-3 fatty acids. And if eating salmon is not your thing because of any reason, you can also try trout, mackerel, getting, sardines and other kinds of fatty fish. All of these are great choices for a healthy weight loss journey.
6. Black Coffee
Admit it, whenever you have mentioned wanting to lose weight and have bothered to do some research about it, you’ve always seen coffee in every list of foods to eat. This is because coffee contains a lot of caffeine. Caffeine is usually the most consumed psychoactive essence on the earth, but the good thing is that it is also incorporated among all mercantile calorie burning diet supplements of today. The biggest thing that caffeine does to the body is that it increases the metabolism greatly and stimulates the brain, which then sends control signals to the fat cells, instructing them to start breaking down the excess fat of the body.
But it’s important to know that just consuming fatty acids won’t make you lose weight, you have to lose more calories than you’re gaining. Also, it’s crucial to note that the higher your metabolism is, the easier it is for you to lose weight. Hence, once you incorporate coffee in your weight loss diet, it’s bound to get a little less hard for you.
You read that correctly. But don’t get your hopes too high, because we’re talking about baked potatoes. So don’t think you can go around ordering large fries at McDonald’s if you’re serious about losing weight. Baked potatoes along with rice and pasta (all of which are foods with low-density energy), if consumed in low to moderate quantities, are extremely effective when it comes to decreasing untimely cravings of food, according to a study conducted by the University of Leeds in the UK. Low-density energy foods contain lesser calories and are more effective at killing cravings of food, as compared to high-density energy foods.
So, obviously, if you’ve filled up by potatoes, you won’t think about consuming more and more food (hopefully) and this will help you in losing more and more weight faster than usual. The main reason most people give up diets is that they keep getting hungry in the middle of the day and they just have to satisfy these hunger cravings. As you consume more low-density energy foods, you won’t have to go through this problem.
8. Chicken Breast
Eating chicken has been demonized so much lately. People think that because it is cooked in fattening oils, it is unhealthy to consume. But what they do not know yet is that you can actually eat chicken breast if you want to lose weight. This is because chicken breast contains a lot of protein, and as we all know protein is one of those nutrients that are quite well known for being extremely fulfilling for the stomach.
Another good fact about them is that they are extremely low in fat. But do not think that you can just live on chicken breasts for a year (yes, people actually do that) and you will shed all your excess weight.
To make sure that you are losing weight healthily, try to consume chicken breasts as a replacement of some other higher-calorie food, as this will result in the consumption of lesser calories, which is our main goal because the only way to lose weight is to burn more calories than we are consuming. Taking part in a high-protein diet is the best course of action because it can help you burn around 80-100 calories every day.
You have probably heard of “oatmeal diets”. People partake in those diets because they are an effective way of completing a weight loss energy. This is because oats contain 2 percent of the suggested daily quantity of calcium and around 6 percent of the suggested daily quantity of iron. Oats are significantly low in calories, so you do not have to worry about gaining even more weight while consuming them, as they also only have 1.5 grams of fat.
Another benefit of eating oatmeal in a diet is that it significantly lowers your risk of enduring any diseases of the heart, such as failures. Oatmeal is also very successful in keeping you feeling fuller for longer periods of time, so you do not get the chance and opportunity to act upon hunger cravings, because you will not be having any.
10. Green Tea
What’s not to like about green tea or tea in general? We’ve all heard of this one at least once in our lives: Green tea can help you in losing weight. All you have to do is consume 2-4 cups of green tea, or matcha green tea if you are really in a hurry to lose some weight, every day and watch the effects in a few weeks.
A study portrayed that people who drank green tea and caffeine lost around 2.9 pounds in 12 weeks. Try not to add too much honey or sugar, though, it can make the whole thing counterproductive.
So, there you have it. Your guide on what to eat if you are struggling to lose weight and need some help. Incorporate these foods and these drinks into your weight-loss diets, and watch your journey become an extremely successful one.
But don’t forget, starving yourself is never the answer, please don’t even consider it. But also don’t eat excessively. Try to control your hunger cravings and pangs. And it’s also important to remember that only watching your diet won’t help you lose weight. You have to burn more calories than you’re consuming, and for that, you have to exercise for at least half an hour daily. Follow these instructions and you’re good to go!