A healthy diet that includes protein and fiber can help you lose 1-2 pounds per week, a rate that is considered safe. Add the following foods to your meals and snacks to support weight loss.
Eggs, salmon and Greek yogurt are high in protein, a macronutrient that can keep you feeling fuller for longer. Plus, protein can promote fat-burning and lower your blood sugar levels without spiking insulin.
1. Avocado
Avocado is high in healthy fats which helps to satiate you and suppress your appetite. It also contains plenty of fiber and is low in calories, making it the ideal weight loss food. A recent study published in Internal Medicine Review found that people who eat a third of an avocado a day are 33% less likely to be overweight and have smaller waists than those who don’t. Try using avocado as a spread on sandwiches instead of butter or replacing sour cream in baked goods with the creamy fruit.
You can add avocado to salads, smoothies, and other meals for a delicious taste and rich texture. One serving contains just 114 calories and has a low glycemic index, which means it can help you feel full and keep your hunger at bay for longer. Avocados are also loaded with nutrients, such as heart-healthy monounsaturated fats, folic acid, vitamin K, potassium, and folate.
Avocados are also a dieter’s best friend because they are sugar-free, meaning that you can have more of them when you are trying to lose weight. In fact, researchers have discovered that avocados contain a special sugar called mannoheptulose, which is known to help reduce insulin resistance, which can cause weight gain. You can learn how Chris Pratt lost weight by checking out the article link, which might help you.
2. Spinach or Kale Salad
Leafy greens like spinach and kale are nutrient powerhouses packed with vitamin C, vitamin A, vitamin K, magnesium, iron and folate. These are essential for the body to function properly and promote optimal health.
Both kale and spinach are high in fiber which helps you feel full and satisfied for longer. They are also a great source of protein and antioxidants, which help promote weight loss and support your immune system.
Spinach has a buttery texture and mild flavor and works well raw in salads, sandwiches or as a pizza topping. It is also a great addition to soups, casseroles and smoothies.
Kale on the other hand has a rougher texture and bitter taste. It is more versatile and works great in cooked dishes, but it can also be massaged with olive oil and salt to soften the leaves and make them easier to eat raw. One cup of chopped kale has over 130 percent of the recommended daily amount of vitamin A and more than double the recommended daily intake of calcium, compared to spinach.
Toss the kale with the other ingredients in a large salad bowl and serve. Add toasted pine nuts, walnuts or my macadamia nut dukkah for a crunchy texture and additional flavors. Swap the orange for pomegranate or lush sweet chunks of pineapple to change the flavors.
3. Pumpkin
Carving pumpkins for Halloween, roasting their seeds for a nutrient-rich snack and serving them in soups are all fall traditions that bring health benefits. These orange gourds are rich in potassium and fiber, nutrients that many adults don’t get enough of in their diet.
Adding pumpkin to your meals can be a healthy way to boost the flavor of breakfast oatmeal, sweet potatoes and soups. It is also a source of tryptophan, which can improve your mood and fight stress that may interfere with your weight loss plans.
In addition, pumpkins are a great source of vitamin A and zinc. Both of these nutrients are crucial to eye health and the immune system. The immune system is essential to lose weight and keep it off long term, as it can fight infections, bacteria and viruses that can lead to illness.
One cup of mashed pumpkin has only 49 calories and offers 3 grams of fiber. Dietary fiber helps promote feelings of fullness and reduces appetite. In addition, it absorbs water and slows the stomach’s emptying process, reducing the amount of calories that are absorbed from the digestive tract.
4. Broccoli
Broccoli belongs to the cruciferous vegetable family (Brassicaceae) and it is rich in nutrients that are beneficial for weight loss. This includes vitamin C, which boosts the metabolism and is an antioxidant. The cruciferous vegetables also relax the blood vessels, which improves your heart health. (1)
In addition, broccoli is a good source of fiber and protein. Fiber helps keep you feeling fuller for longer and reduces hunger and cravings. It also helps control blood sugar levels and promotes a healthy metabolism. (2)
It is important to eat the whole vegetable, including the stems and leaves. This helps ensure you get the maximum amount of nutrients. Light steaming or microwaving is the best way to preserve the vitamins and minerals in broccoli. This method also allows the cooking water to be used in soups and sauces. Boiling and frying can degrade many of the nutrients.
Add steamed or stir-fried broccoli to your favorite salads or sandwiches. Use it in homemade salad dressings with tahini, apple cider vinegar, mustard or other seasonings and herbs that suit your tastes. It also works well in omelets and egg dishes or as a topping for pizza dough. You can even make a delicious, simple broccoli soup.
5. Chia Seeds
Chia seeds (Salvia hispanica) are tiny black seeds that pack a nutritional punch. They’re a powerful plant-based source of fiber and omega-3 fatty acids, which helps reduce blood sugar levels and improve cholesterol. They also contain quercetin, an antioxidant that can help with cellular health and prevent chronic diseases like heart disease, cancer and arthritis.
Two tablespoons of chia seeds provides about 10 grams of fiber, which helps increase satiety and can prevent overeating. Chia seeds are also rich in protein and fat, which slow down digestion and keep you feeling full longer.
These versatile seeds absorb up to 10 times their weight in water, making them a great addition to beverages, smoothies, and soups. They can even replace gelatin in dessert recipes! They’re easy to add to oatmeal, pancakes, and baked goods.
6. Olive Oil
Olive oil is a healthy fat that boosts your metabolism. It has a high level of monounsaturated fats, which help to reduce cholesterol levels and lower your risk for heart disease. It also contains polyphenols, which are antioxidants that can help improve blood sugar levels and prevent type 2 diabetes.
It’s a staple in the Mediterranean diet, which is one of the healthiest eating habits in the world. The American Heart Association recommends the diet to lower cholesterol and prevent stroke and heart disease.
Olive oil is high in heart-healthy unsaturated fats, which can lower your LDL (“bad”) cholesterol while raising HDL (“good”) cholesterol levels. It also helps your body absorb fat-soluble vitamins, like A, D, E and K.
However, you’ll need to be careful about which brand of olive oil you buy. It’s important to choose an extra virgin olive oil, which has been processed with no heat and meets certain chemical criteria set by the International Olive Council and the USDA. Other grades, including regular and pomace oil, have been refined using heat or solvents to remove any flavors or nutrients.
7. Dark Chocolate
Dark chocolate is a powerful source of antioxidants. It also contains flavonoids and other chemicals that may help reduce cholesterol and blood pressure levels. It can also increase energy levels and improve your skin health. However, you should eat it in moderation.
When choosing dark chocolate, the higher the cocoa content, the better. Some studies have shown that consuming high amounts of cocoa can help you lose weight by improving insulin sensitivity and decreasing appetite. However, more research is needed to confirm these findings.
You will find different varieties of dark chocolate in the market, ranging from 30 percent to 80 percent cacao. The higher the percentage of cocoa, the more bitter the chocolate will be. If you choose to eat dark chocolate, look for options that are low in sugar and have a natural sweetener like stevia.
