Out weight plays an important part in making us more healthy. and for better weight control our diet and healthy routine including exercise plays an important role. In this article we will explore 16 best food for weight loss, by adding this food in your routine diet, this will help in better weight control.
Our healthy weight is measured with BMI (Body mass Index) it is calculated by weight in kg divided by our height in feet / meters.
Our BMI index shows our healthy bodyweight in following 4 categories.
- Underweight = BMI <18.50
- Normal Weight = BMI 18.50 to 24.90
- Over weight = BMI 25 TO 29.90
- Ob-ese = BMI of Greater than 30
our BMI healthiness is mostly supported by a healthy weight, and our weigh controlling can be done through healthy lifestyle including regular exercise and diet.
In this article we will explore the best 15 food you should add in your routine diet.
1] Eggs: Eggs are called as a super food and athletes diet food, Eggs are rich in protein and low in calorie, Eating eggs for weight loss can be beneficial with gaining more body energy and less fat and calorie. Eggs makes your tummy full and reduce the hunger, which eventually reduce the eating and helps in better weight control.
2] Leafy Green Vegetables: Leafy greens such as spinach, kale are rich in fibers and vitamins and low in calorie which makes them ideal food for weight control. High fiber contains in vegetables help in controlling your hunger and improve your gut healthy by nourishing your gut bacteria and promoted healthy digestion. Vitamins and minerals such as iron, vitamin C in vegetables helps in improving your overall health.
3] Lentils: These are packed in protein and fiber and low in fat helps to nourish your body well. Lentils contains plant based protean which not only gives you energy, but also keeps your tummy full and reduce hunger which eventually results in less eating and controlling better body weight.
4] Fish: It is high in protein and Omega 3 fatty acid and low in calorie makes fish an ideal food for weight loss. Fish high protein helps in satisfying your hunger and reduce calorie intake. Omega 3 Fatty acids helps in improving heart health by burning the excess body fat and reduce inflammation and makes you more healthy. Fish such as Cod, tilapia etc. are low in calorie and healthier than red meat. Fish also contains nutrients and minerals such as iodine, selenium and vitamin D which helps in improving metabolism and promotes better digestion and fat burning which supports weight loss.
5] Cottage Cheese: It is high in protein and low in calorie which makes it an ideal food for weight controlling diet. Cottage cheese provides calcium, vitamin B and probiotic effect to your digestive system and makes you more healthy. Cottage cheese i a rich protein diet, which keeps your tummy full for longer time and reduce your calorie intake and supports weight loss.
6] Cruciferous Vegetables: It is high in fiber and low in calorie, which promotes hunger relief and supports your weight loss goals. Adding broccoli, cauliflower, brussels sprouts, cabbage, Arugula are rich in antioxidants and fiber which helps in making your body more healthy and energy rich. Cruciferous vegetables are rich in vitamin C, Vitamin K, vitamin E, which helps to make your body healthy.
7] Chicken Brest : Although poultry items are rich in fat, but boneless and skinless Chicken Brest contains 128 kcal of calories which is healthy and provides more energy and keeps you full. Chicken also found selenium which helps in improving our immunity and better thyroid functioning.
8] Grains: grains such as barley, brown rice, quinoa are rich in protein and fiber and low in calorie, supports in better weight management. Fiber in grains helps in better digestion and reduce the spikes in blood sugar and lower the calorie. Grains are also rich in vitamin B, folate, iron, zinc and magnesium and important antioxidants which promotes our overall body functions, makes our tummy satisfied and improves our health.
9] Chia Seeds: High in protein, fiber and omega 3 fatty acids, chia seeds are best addition for a weight loss diet. Chia seeds satisfy your hunger with its high in fiber and protein contains and promotes better weight management. Chia seeds consumption helps in better blood sugar management and prevent sudden energy losses. Omega 3 fatty acid improves metabolism and promotes weight loss. Chia seeds can be a part of combined weight loss friendly diet to improve the effects.
10] Greek Yoghurt: Plain Greek yogurt if eaten without sugar is rich in protein and probiotics which not only satisfy your hunger but also promotes better digestion. Greek yogurt can be a best breakfast, lunch, and dinner for weight loss routine supported by healthy diet and routine exercise sessions.
11] Fruits: These are naturally high in fiber and nutrients and low in calorie makes them an ideal addition to weight loss diet. Fruits rich in fiber and protein makes you full and keeps you hunger free for a longer time, it also improves your metabolism, which promotes better digestive system functioning.
12] Nuts: Nuts such as pistachio, almonds are rich in protein and fibers and lower in saturated fats, which not only fulfils your hunger but also helps in better weight control by curbing the calorie and fat intake. Nuts such as walnuts, almonds, pistachios promotes better metabolism due to their thermogenic qualities and helps in loosing fat. Nut are also considered as an athlete food, after intense exercise, eating handful of nuts helps in regaining body energy and promotes after exercise hunger satisfaction.
13] Soup: Broth and vegetable soups are best food to promote hunger satisfaction nd nutrition and energy supply to our body. Liquid, vitamins, fiber and minerals in soup promotes better digestion and help our body to absorb the nutrition efficiently.
14] Bell Pepper / Capsicum: Capsicum It is low in calorie, but high in fiber, and vitamins such as Vitamin A, Vitamin C and potassium which helps in better nourishment and gaining more body energy. fiber in bell pepper slower the digestion and promotes healthy digestive system. Bell pepper is a powerful antioxidant which improves our overall immunity and promotes healthy digestion.
15] Potatoes: without oil Baked and boiled potatoes are low in calorie, and high in fiber and protein which promotes better hunger relief and promotes calorie eating which eventually helps in better weight controlling. Boiled potatoes with skin contains starch and healthy fiber which promotes better blood sugar flow and helps in better gut health. Potatoes also contains vitamin C, Vitamin B6 and potassium which promotes betterment of our health.
16] Oats: It is one of the popular weight loss food, oats are high in fiber, more in vitamins, minerals and antioxidants makes them a ultimate healthy food. Oats have low glycemic index which don’t spike blood sugar level and prevent sudden energy loss. beta gluten fiber contains in oats helps in healthy gut bacteria and promotes better digestion.
Below are the tips, which will help in better weight loss and achieve the weight loss target:
- Eating mindfully and avoiding excess intake of food will help to reduce the calorie and fat intake in our body and stops increasing the weight.
- Practicing fasting once in a week or twice in a month, helps in reducing the saturated fat in our body and helps in your weight loss gain.
- Drinking enough water at least 8 to 9 glass of water for adults in a day will helps to reduce the hunger and eventually help in reducing the food intake and helps in weight loss.
- Eating healthy food and ditching the unhealthy junk food, fried food and high fat meat from your diet helps in reducing the high fat and excessive calorie intake and further helps in better weight control.
- Regular moderate physical exercise for low weight persons and high intense exercise for higher weight people will works effectively in, not only reducing the body fat but also burning the cholesterol and helps in making them more active.
- Making your diet healthy with the help of dietitian and expert doctors helps very effectively if you are seeking for weight loss.
- Doing liquid diet once in a week if you are over weight and looking for weight loss, then it will help you effectively in reducing your calorie intake and body fat.
- Avoiding smoking, alcohol drinking and sugary and carbonated drinks will also helps in reducing the excess calorie intake and control on gaining the excess weight.
By adding above mentioned 16 Best food for weight loss in your daily diet, along with routine exercise will help you to reduce your weight more effectively.
Thanks for visiting Gymbag4u.com
You may also love reading our few other articles. https://gymbag4u.com/12-fruits-with-amazing-health-benefits-for-daily-diet/ and https://gymbag4u.com/achieve-full-body-cleanse-by-these-food-items-in-your-routine-diet/ and https://gymbag4u.com/12-fruits-with-amazing-health-benefits-for-daily-diet/