Know Most Effective Weight Loss Food Choices
How to lose weight can be by eating foods that are low in calories and high in protein and fiber. What types of weight loss foods are effective? To lose weight, you definitely need to adjust your diet and pay attention to the type of food you consume. Fortunately, there are certain types of foods that can help you lose weight.
Therefore, you can try a calorie deficit diet or adjust your eating patterns to lose weight by reducing calorie intake in your daily diet.
Although there is no food that guarantees weight loss, there are many healthy food choices that can support weight loss efforts. Let’s find out a series of weight loss foods that you can try below.
1. Eggs
Eggs are a type of weight loss food. The reason is, eggs are high in protein and healthy fats which can help you feel full longer.
In fact, a study published in the International Journal of Environmental Research and Public Health revealed that eggs consumed with toast can increase feelings of fullness for longer.
That way, eating eggs can help you not to overeat which can later trigger the risk of weight gain.
2. Fish
Fish is a natural weight loss food that you can try. This food contains high protein, healthy fats and other important nutrients. Thanks to this content, you can feel full longer.
Therefore, you can limit your food intake and reduce your habit of eating snacks. This can certainly help manage weight.
Apart from that, several types of fish such as cod and herring are also suitable as weight loss foods for blood type O.
3. Green Leafy Vegetables
The weight loss food menu that you should try is green leafy vegetables, such as kale, spinach and mustard greens.
This type of weight loss vegetable contains thylakoids, plant compounds that can cause a feeling of fullness and better appetite management.
The fiber content in green leafy vegetables can also help the body feel full longer.
4. Low-Fat Meat
Skinless chicken breast and lean red meat are part of a healthy diet menu for weight loss.
Both foods contain high levels of protein and iron and low levels of saturated fat compared to other cuts of meat. By consuming low-fat meat, this is a great option to support weight management.
Make sure to consume low-fat meat in moderation and try to prepare it in a healthier way.
5. Potatoes
Potatoes are one of the fastest weight loss foods that you can consume. You see, potatoes are a good source of carbohydrates.
Not only that, the satiety index or indicator that measures how filling food is, determines potatoes as the number one food. This means that potatoes are an effective food choice for losing weight because they can make you feel full for longer.
To make potatoes an effective weight loss food, you can process them by boiling them.
6. Avocado
It is common knowledge that avocados are a healthy food to help you lose weight. This fruit contains water and fiber which can maintain a feeling of fullness.
Apart from that, this weight loss fruit can also help the body absorb important fat-soluble vitamins.
However, make sure not to consume too much because avocados contain quite high calories.
7. Nuts
Often, the biggest challenge to losing weight is eliminating the habit of snacking . To be healthier, you can eat nuts as a snack.
Based on a study published in Nutrition & Metabolism , nuts can increase the body’s metabolism and encourage weight loss.
Nuts contain unsaturated fats, protein and fiber, so they are suitable as a fast weight loss food.
8. Apple
Instead of drinking apple juice, you can choose to eat whole apples as a way to get thin quickly. Whole fruit can keep you feeling full for longer. Moreover, apples contain a lot of fiber which can maintain a feeling of fullness.
Apart from that, chewing movements can also help send signals to the brain that you have eaten a lot of something. That way, this can help you not feel hungry easily.
9. Yogurt
Yogurt can be used as a weight loss food recipe. The probiotic content in yoghurt can improve intestinal function.
Apart from that, this food also contains high protein so it can make you feel full longer.
However, try to choose yoghurt that is low in sugar. This aims to reduce the risk of obesity and type-2 diabetes .
10. Chia Seeds
A tip for consuming weight loss foods is to add chia seeds to your food. You can add this low-calorie food for a nutrient-rich diet to yoghurt or oatmeal .
Apart from that, chia seeds also contain fiber and omega-3 fats which can support you in managing your weight.
11. Whole Wheat
Whole grains, such as oats, brown rice and quinoa are one of the best choices for weight loss foods during the week.
These foods contain high levels of fiber and protein, so they can increase feelings of fullness.
It’s important to remember, you also need to set meal times . The right eating schedule for losing weight is to have breakfast at least 1-2 hours before starting activities. Then, eat a snack 2-3 hours after breakfast and lunch about 2-3 hours after the snack .
For example, if you have breakfast at 7 am, then you should have a snack around 9-10 am. Then have lunch at 12-1 pm and have a second snack around 3-4 pm. Finally, dinner around 6-7 pm.
However, make sure to adjust it to your body condition. The thing is, each individual has different health conditions and adjustments to the frequency and timing of eating.