While attempting to achieve a desired weight, it’s essential to eat nutritious food that contributes fewer calories and gives you enough nutrients and energy to get through your day.
While no specific food causes weight loss, certain food items help you by contributing fewer calories and giving you a diet packed full of nutrients. We’ve come up with eight healthy weight loss food items to help you with the weight loss process. Whether you’re vegan or cutting down meat, we’ve got it all.
8 Food Items to Add to Your Diet for Weight Loss
1. Legumes or Pulses
Pulses are very affordable and high in nutrition. With a half cup of pulses, you’ll get about 8 grams of protein and just 100 to 125 calories. If you have bloating issues, you can try lentils or beans that are easily digested. You can also add a few spices that help in digestion, such as turmeric, ginger, and fennel to your soups or meals.
Blueberries are tiny yet power-packed fruits. If you’re craving a dessert, you can eat a cup of blueberries that will only add up 80 calories. Blueberries contain phytochemical C3G that helps to increase leptin and adiponectin that both aid in weight loss. Also, these tiny berries keep you full.
Let no one underestimate the benefits of an avocado. These delicious fruits are not only nutrition-rich but also you’ll feel satisfied and full after adding just 4 or 5 slices to your salad or sandwich. They are packed with omega-3 fatty acids, fiber, and monounsaturated fats. According to the Nutrition Journal, people who include avocado in their diet have lower BMI and waist circumference than those who don’t. At the same time, we don’t deny the fact that they are higher in calories than other fruits, but a very small portion will make you full.
Give yourself a nutty break by having some almonds during the day. Almonds are an excellent source of fiber and protein. With the power of Vitamin E and heart-healthy mono and polyunsaturated fat, almonds do great with salads or garnish on oats. You can also make your morning granola with them or just carry them in a small container to have a midday snack.
5. Cruciferous Vegetables
Cruciferous vegetables include cauliflower, broccoli, cabbage, and brussel sprouts. They are incredibly filling and have a lot of fiber and a decent amount of protein in them. A combination of fibers, protein, and low energy density makes cruciferous vegetables perfect for your weight loss meals.
6. Apple Cider Vinegar
Apple cider vinegar is very popular and is used in condiments and dressings. Some people simply dilute apple cider vinegar in water and drink. Several studies suggest that apple cider vinegar may prove beneficial in weight loss. If you take vinegar with your meal, you’re more likely to feel full during the day and end up consuming 200 to 250 calories less throughout the day. If you have diabetes, it could prove very useful to you as apple cider vinegar controls the blood sugar spike after consuming meals. Please make sure you dilute vinegar in water before drinking it or try adding it to a fruit smoothie.
7. Whole Grains
Some cereal grains are very nutritious. Oats, brown rice, and quinoa are fully loaded with fiber and have a significant amount of protein. You’ll find beta-glucans in oats that are a type of soluble fibers known to increase satiety and keep you full. It also improves overall metabolic health. Ensure you just opt for whole grains and not refined grains as they are not a healthy choice.
8. Chia Seeds
We all know the benefits of chia seeds. These tiny seeds are one of the most nutritious things on the planet. You’ll get both carbs and fibers from them. Due to its high fiber content, chia seeds can soak up water 11 to 12 times their original size. After you eat them, they expand in your stomach and keep you full during the day. This means no mid-time cravings and less calorie intake during the day. That’s quite an impressive reason to include them in your diet.
Now that you know about the foods you should include in your diet, let’s look at a few eating habits that can aid in the weight loss process.
Healthy Eating Tips for Weight Loss
- The key to a weight loss diet is to include more fibers and proteins in your meals. Soluble fiber encourages smooth digestion by slowing up the process. Also, it keeps you fuller, so you consume fewer calories during the day.
- We’ve given a few vegan protein sources you can include in your meals. You can also consider tofu for a change.
- It’s imperative to eat your food slowly. Chew your food well to facilitate the proper breakdown of food.
- Do not take a huge gap between two meals and eat at regular intervals.
- Watch your sugar intake as excess consumption may lead to abdominal fat.
- Replace your mid-time snacks with healthy options like an apple or a handful of nuts.
- You can maintain a food journal to keep a count on how many calories you’re consuming.
Maintaining a healthy weight is more than just eating healthy. Try to maintain a healthy lifestyle by working out daily. Also, make sure you remain hydrated throughout the day because sufficient water intake builds up a strong metabolism, which is crucial for weight loss. Remember, your mood has a significant impact on your health, so it’s recommended to properly rest and not push yourself all at once. So we advise you to reduce your stress, get 8 hours of sleep daily, and maintain a healthy diet.