If you’re finding it difficult losing weight, then try consuming weight loss foods. Apart from the building of strong bones, prevention of chronic diseases, boosting energy levels and keeping the skin fresh, food can also help you lose weight and stay lean. Multiple studies indicate that one of the best ways to lose weight is by consumption of weight loss foods.
Article published by Harvard T.H Chan School of Public Health has shown that eating high-quality foods in appropriate sized portions is the key to preventing overweight and promoting healthy weight loss. Good nutrition is what you need to implement to lose weight gradually and steadily.
A report released by the Centers for Disease Control and Prevention (CDC), indicates that for you to lose healthy weight, you must burn more calories than you consume. Foods that are very low in caloric and fat content, can reduce your caloric intake resulting in weight loss.
The good news is that no matter what your weight loss goal is, adding these 10 foods to your diet plan will definitely reduce your body weight. They are low in caloric content and contain important nutrients that aid weight loss.
1. Buckwheat
Several studies have shown that regular consumption of buckwheat will protect the body against obesity, diabetes, ischemic stroke, and atherosclerosis. A new study published in the American Journal of Clinical Nutrition recommends that at least three servings of buckwheat should be eaten daily. This is because buckwheat is a good source of fiber, an important nutrient that reduces the risk of weight gain.
The high concentration of phytonutrients and minerals in buckwheat play an important role in weight loss and weight management. Buckwheat contains polyunsaturated fatty acids and saponins that can reduce the levels of bad cholesterol that lead to weight gain.
2. Brown Rice
This is one of the world’s healthiest foods you should include in your diet meal plans. A recent study published in the American Journal of Clinical Nutrition confirms that brown rice helps in maintenance of healthy body weight. Even researchers from the Harvard School of Public Health (HSPH), suggest that high fiber content in brown rice is responsible for the reduction in body weight and lower risk of Type 2 diabetes.
People who constantly consumed more brown rice weigh less than those who regularly eat refined grain such as white rice. Brown rice is loaded with Vitamin B3, Vitamin B1, Vitamin B6, iron, phosphorus, dietary fiber and essential fatty acids. The high content of manganese in brown rice helps the body to use protein and carbohydrates for energy, resulting in weight loss.
3. Grapes
Researchers have shown that the regular consumption of grapes can result in proper insulin regulation, improve blood sugar balance, and increased insulin sensitivity. A recent study suggests that high concentration of phytonutrient in grapes is responsible for the blood sugar-related benefits.
Insulin is a special hormone that helps the body to absorb nutrients from foods. Foods such as simple carbohydrates can make the body to be less sensitive to insulin. When the body is less sensitive to insulin, it will need to produce more insulin than it usually does in order to keep blood sugar stable.
Poor insulin sensitivity is harmful because it makes it difficult for the body to digest carbohydrates and absorb nutrients, resulting in overweight or obesity. Grapes make your pancreas to be active, resulting in the release of more and more insulin that control body fats. Studies have shown that eating grapes over a period of several months can help burns excess body fats.
4. Watermelon
Watermelon (Citrullus lanatus) is a super low energy density food that contains a lot of water. Foods like watermelon with a low energy density tend to make people consume fewer calories. Watermelon is a source of natural antioxidants such as lycopene, citrulline, and ascorbic acid.
Several studies have confirmed that water in watermelon may fill you up so you can eat less. It is a food that can offer you sustained energy and satiate your hunger while you lose weight. The high content of pantothenic acid found in watermelon allows proteins, carbohydrates, and fats to be burned as fuel sources resulting in weight loss.
Watermelon contains powerful phenolic compounds including carotenoids, flavonoids, and triterpenoids. These compounds provide antioxidant support and help neutralize activities of reactive toxins that cause weight gain.
5. Raspberries
Raspberries are among the super healthiest foods with high nutrient dense content. Raspberries are rich in phytonutrients – natural chemicals that prevent inflammation of stomach and storage of excess fat in the body. Researchers suggest that phytonutrients found in raspberries can lead to weight loss.
Rheosmin is an important nutrient found in raspberries which can help increase heat production, enzyme activity and oxygen consumption in body fat cells. These benefits help the body to burn excess fats and prevent the spike of blood sugar levels in people who are obese and diabetic. Raspberries according to a study by National Institute of Health, reduce the risk of obesity and activities of a fat digesting enzyme known as pancreatic lipase, resulting in less absorption of fat.
Multiple studies have shown that raspberries low-fat and high fiber content may be responsible for their role in weight loss. Raspberries have high water content that will keep you to feel full for long and protects you from dehydration.
6. Kale
Kale, also known as Brassica Oleracea is a healthy leafy green vegetable you can add to your diet plan to lose weight. For effective weight loss, you need to consume fewer calories than your body expand. People who are obese find themselves in that situation because their energy intake from food or drink consumption is greater than the energy they burn through metabolism.
Eating foods like kale with low caloric density can help you lose weight. The good thing about this food is that after consumption, you will feel full for longer period of time. Kale’s nutrient dense content equally makes it an ideal food for increasing nutritional intake while maintaining a healthy weight.
The rich dietary in kale help reduce cholesterol levels and also move waste through the digestive tract, preventing storage of body fats.
7. Cremini Mushrooms
Several studies have shown that daily consumption of cremini mushrooms over a period of at least two months can significantly lower the levels of the three blood fats. Cremini is a good source of Vitamin B2, niacin, pantothenic acid, Vitamin B1, choline, and folate. These nutrients are important for a healthy weight loss and healthy function of the body system.
The high concentration of anti-inflammatory and antioxidant compounds in crimini mushrooms can promote weight loss and fat burn. Cremini mushrooms contain a high content of conjugated linoleic acid that can increase weight loss through series of biochemical processes.
8. Avocados
Avocados are orange-yellow pigments that offer several health benefits including weight loss and management. Avocados contain a high concentration of phytonutrient and monounsaturated fat. California Avocado Commission suggests that adding avocado to already well-balanced diet can reduce levels of bad cholesterol, and lower risk of heart disease.
Avocados are rich in fiber, pantothenic acid, copper, Vitamin K, Vitamin B6, and Vitamin E. Multiple studies have shown that consumption of a diet that contained avocado increased feelings of fullness and reduced body mass index. According to researchers, high content of monounsaturated fat and oleic fatty acids found in avocados can help burn abdominal fat.
9. Lima Beans
Lima beans are loaded with essential nutrients and minerals that can help you shed some pounds. The high concentration of dietary fiber in lima beans can help improve your weight loss success. Regular consumption of this food will certainly make you feel more satisfied while your body burns more calories.
The extreme low glycemic index rating of lima beans is equally responsible for its weight reduction. Foods that are low in the glycemic index do not easily break down into simple sugars, causing a spike in blood glucose levels.
Lima beans prevent a wide range of chronic health conditions and overweight that can occur as a result of high blood sugar levels. A recent study suggests that lima beans can help ward off sugar cravings and reduce high LDL cholesterol levels.
10. Broccoli
Broccoli is an ideal weight loss food because it’s very low in caloric and fat content. A study by researchers from Arizona State University has shown that regular consumption of broccoli can trigger the release of fat-burning hormones during physical exercise.
The high content of Vitamin C in broccoli helps the body to break down fat into energy thereby preventing the storage of excess fat. Broccoli is packed with several important essential nutrients and dietary fiber that support weight loss.
You can reduce your calorie intake by adding one cup of raw broccoli to your well-balanced diet. One cup serving of raw broccoli only contains 30 calories while the same quantity when cooked has about 54 calories. Raw broccoli is a perfect food for weight loss because it contains complete nutrients and minerals, unlike the cooked one that lost half of the nutrient during cooking.
Regular consumption of these 10 foods can indeed promote weight loss and weight management. You can use them to replace unhealthy foods that cause weight gain.
