Top 6 Weight Loss Friendly Foods
Is it true certain foods can help you lose weight.
The short answer is yes.
But not all calories are created equal.
Different foods go through different metabolic pathways in your body.
And they can have very different effects on your hunger, hormones and the number of calories you burn.
Here are my top 6 weight loss friendly foods on earth that are supported by science.
And just remember as long as you are in a calorie deficit you will lose weight, but be patient it wont happen over night.
Once feared for being high in cholesterol, eggs in fact are a great food to aid weight loss.
I have 3 eggs for my breakfast everyday.
They are high in protein and in good fat, and are very satiating, keeping you fuller for longer meaning you are less likely to snack later on.
One study in 30 overweight women showed that eating eggs for breakfast, instead of bagels or pastries, increased feelings of fullness (satiety) and made the participants eat less for the next 36 hours.
Eggs are also incredibly nutrient dense and can help you get all the nutrients you need on a calorie-restricted diet. Interestingly, almost all the nutrients are found in the yolks.
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, such as being low in calories and carbohydrates and loaded with fibre.
Yes thats right, leafy greens are carbs!!
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.
Leafy greens are also incredibly nutritious and very high in many vitamins, antioxidants and minerals, including calcium, which has been shown to aid fat burning in some studies
You cant overeat on these so load up your plate and eat as much as you want!
Oily fish like salmon, mackerel, herring, trout, sardines are incredibly healthy and very satisfying, keeping you full for many hours with relatively few calories.
They are loaded with high-quality protein, healthy fats and various important nutrients and Vitamin D.
Fish — and seafood in general — may also supply a significant amount of iodine.
This nutrient is necessary for proper thyroid function, which is important to keep your metabolism running optimally.
Studies show that a significant number of people don’t fill their iodine needs
Oily fish are also loaded with omega-3 fatty acids, which have been shown to help reduce inflammation, which is known to play a major role in obesity and metabolic disease.
Cruciferous vegetables include broccoli, cauliflower, cabbage and Brussels sprouts.
Like other vegetables, they’re high in fibre and tend to be incredibly filling.
What’s more, these types of veggies generally contain decent amounts of protein as well as carbs.
They’re not nearly as high in protein as animal foods or legumes but still high compared to most vegetables.
A combination of protein, fibre and low energy density makes cruciferous vegetables the perfect foods to include in your meals if you need to lose weight. Again load your plate you cant over eat these.
They’re also highly nutritious and contain cancer-fighting substances.
Dairy products tend to be high in protein.
One of the best ones is cottage cheese, which — calorie for calorie — is mostly protein with very few carbs and little fat.
Eating cottage cheese is a great way to boost your protein intake. It’s also very satiating, making you feel full with a relatively low number of calories.
Dairy products are also high in calcium, which may aid fat burning.
Other low-fat, high-protein dairy products include Greek yogurt and skyr.
One fruit that deserves to be highlighted is grapefruit.
It’s effects on weight control have been studied directly.
In a 12-week study in 91 obese individuals, eating half a fresh grapefruit before meals led to weight loss of 3.5 pounds (1.6 kg).
The grapefruit group also had reduced insulin resistance, a metabolic abnormality that is implicated in various chronic diseases.
Therefore, eating half a grapefruit about half an hour before some of your daily meals may help you feel more satiated and eat fewer overall calories, the pink grapefruit can taste less sour if your not keen on too much citrus!
It’s easy to find healthy foods to include on a weight loss diet.
These are mainly whole foods like fish, lean meat, vegetables, fruit, nuts, seeds and legumes.
Several processed foods, such as probiotic yogurt, extra-virgin olive oil and oatmeal are also excellent choices.
Keep to the right portion sizes and be consistent and another good tip is don’t eat too quickly, don’t give up after 3 weeks, and you’ll get the results you want.