There are foods that facilitate weight loss because not all calories are created equally.
However, an effective weight loss plan involves proper dieting and regular exercise, but we will focus on foods that can help you achieve your weight loss goal.
Food is very important because a food is an important role in different metabolic pathways in the body.
food will have different effects on hormones, hunger and how many calories we burn every time. Here are 7 of the best foods that can help you reduce 10 pounds or even more in one month.
1. Wild-Caught Salmon
Salmon and other fish oils are very healthy. They also have a satisfying effect that keeps you full with relatively few calories.
Wild-caught salmon is filled with quality protein, healthy fats and other important nutrients needed to lose weight.
- Seafoods, in general, provide a significant amount of iodine. This nutrient is vital for thyroid function, which is important to keep the metabolism running optimally.
- A 2008 studies reveal that a huge number of people in the world are suffering from iodine deficiency
- Furthermore, wild-caught salmon is loaded with omega-3 fat, which has been shown to reduce inflammation, a major player in obesity and metabolic disease
2. Cruciferous Vegetables
Cruciferous vegetables like cauliflower, cabbage, broccoli, and Brussels sprouts are high in fiber and tend to be incredibly fulfilling.
Not only that, they tend to contain a decent amount of protein.T hough they are not as high as animal foods or legumes, they are high when compared to other vegetable protein source.
A perfect combination of fiber, protein, and low energy density makes this veggie the perfect foods to include in your meals if you are passionate about weight loss.
What’s more, they also contain cancer-fighting compounds, another reason you should incorporate them into your diet
3. Whole Eggs
Whether, boiled, scrambled, fried, eggs are very beneficial in weight loss. Eggs have often been demonized for being high in cholesterol.
However, recent studies reveal that they don’t have adverse affect blood cholesterol levels and don’t cause heart attacks.
Being an excellent source of protein and healthy fats, eggs can make you feel full with fewer calories. It is among one of the best foods you can eat if you want to lose weight fast.
A study published in the Journal of the American College of Nutrition shows that 30 overweight women that eat eggs for breakfast instead of bagels had increased satiety and ate less over a 36 hour period.
Eggs are also rich in essential nutrients you need on a calorie restricted diet. Importantly, most of the nutrients are found in the yolks.
4. Beans
Some beans such as black beans, lentils, kidney beans, and some others can be beneficial for weight loss.These foods are high in fiber and protein; two nutrients known to have a high satiating effect.
However, most people have a problem tolerating legumes, and as such, it is important to prepare them properly before consumption
5. Fruits
Fruits are very healthy and can help you lose weight within a short interval of time.
Studies reveal that people who eat the most fruit and vegetables tend to be healthier than people who don’tThese studies might not prove anything, but fruits do have weight loss friendly properties.
Also, being high in sugar, they have a low energy density. Additionally, the fiber helps prevent the sudden release of sugar into the bloodstream.
However, people who have some sort of fructose intolerance can consider avoiding or minimizing fruit intake.
But for the rest of us, fruits can be all we need in addition to other diets to lose weight. Fruits like apples, watermelon, cucumbers contain very little to no calories plus a lot of water to get the job done.
6. Coconut Oil
Coconut oil is very beneficial when it comes to weight loss. They are high in medium chain fatty acids called Medium Chain Triglycerides (MCTs). These fatty acids help boost satiety and increase the number of calories burned compared to other fats.
Studies show that coconut oil led to the reduced amount of belly fatThe best way of benefiting from this is by replacing some of your cooking fats with coconut oil.
Extra virgin olive oil is also a great alternative to coconut oil.7. Apple Cider Vinegar
Apple cider vinegar is also very beneficial in weight loss. It is widely used as a condiment like vinaigrettes or dressing. Some people even drink diluted apple cider vinegar.
Studies reveal that vinegar can be beneficial for weight loss. Taking vinegar alongside, a carbohydrate-rich meal can increase the feeling of fullness and make you eat fewer calories for the rest of the day.
A 2009 study shows that obese individuals that consumed 15 or 30 mL of vinegar per day for 12 weeks lost about 2.6-3.7 pounds.
Furthermore, apple cider vinegar has also been shown to be effective in reducing blood sugar spike after meals, which is also beneficial to your health in the long run.
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