Amanda Dietz

Science Backed Weight Loss Tips

There is an old saying that ‘Eat well, stay well’. It’s very true regarding the health related issue. People can’t stay well until they could manage to eat healthy food. Right food can lead the way to lose weight. In addition it can help you to manage strong body fitness as well. Food can play a vital role to bring the body in proper shape.

Losing weight or maintaining right amount of weight is important for healthy living. Eating right kind of food is an important part of what it takes to lose weight. Getting familiar with weight loss friendly foods is a good way to move toward losing weights. There are weight loss friendly foods that can not only get us right shape but also get us rid of numerous diseases. Below are some of the foods that can help lose weight.

However, choosing right food is not an easy task. You have to gather some knowledge about food and nutrition before selecting the right one. To help you selecting right foods for losing weight, here in below I have written down about some important weight loss distinguished food items.

You can read this article to know more about the weight loss foods.

1. Oats

Almost every one of us is familiar with the oats. It’s very healthy food regarding the weight loss issue. Basically oats are rich in fiber. That is why it will stay in the stomach for longer period of time. Thus, it can help you to feel fuller at stomach throughout the day. It also boosts up the metabolism process. A cup of oatmeal contain only 150 grams of calories, which is less than a couple of slice of bread. If you soak some oatmeal in a water of bowl, it becomes profuse in amount. So that you will feel cram full having a little amount of it. It is also a low fat food. You will just get 3 grams of fat in every serving of oatmeal. The fat that oatmeal contains is not harmful for your heart rather it is favorable for healthy heart function. But you can make it rich calorie food by adding berries, apples, preaches etc.

Making oatmeal does not take too much time so you can easily make eat within short period to remove small hungry. You can eat this item as a breakfast in the morning or sometimes you can replace it with your main meal. Oatmeal is not only helpful for weight loss but also it is beneficial for a number of health issue. It reduces the cholesterol level in blood. In a study, it is seen that 20% of cholesterol is reduced by having a bowl of oatmeal. It helps to control blood pressure, protects potential heart disease. A habit of having oatmeal every day helps to reduce the chances of cancer.

2. Black beans

Black beans are the potential source of protein. This protein is known as lean protein, which is very favorable in the weight loss process. You can’t find lean protein from the red meat, as it contains good amount of fat along with the protein.

3. Avocados

Avocados are potential source of monounsaturated fats. It also contains oleic acid alongside. Sometimes, avocados are well known as good fat. Its creamy portion of fruit is a great source of fiber and protein as well. Avocado is a fat rich food that’s why many people does keep this fruit in their meal while trying to reduce weight. But it is a misconception that avocado is harmful for reducing weight. Avocado contains mainly monounsaturated fat, which lowers the amount of cholesterol of your blood.

Half of a standard size avocado contains 15g fat, which is equivalent to 135 calories. The fat of avocado is beneficial for removing harmful fat from body. The unsaturated fat of it replaces the saturated fat and helps to remove weight. Fat foods such as avocado needs longer period to digest. It makes you feel to full for long period. As a result, you can stay without having food. Ultimately, it reduce your weight. While you are trying to lose weight, it become difficult to obtain all the necessary nutrients you need. Avocado helps to absorb the nutrients and necessary food element.

4. Salmon

Salmon is a great source of lean protein, healthy fats and important nutrients. It can also help you feel fuller for longer. It is definitely a better option as a source of protein than red meat. Salmon contains monounsaturated fat, which is very helpful in losing weight. 

Salmon contains iodine, which facilitates proper functioning of thyroid. Thyroid keeps metabolism running smoothly. Salmon is also rich in Omega-3 acids, which help reduce inflammation. Inflammation is linked with obesity and metabolic disease. Sardins, trout, mackerel, herring and other oily fishes are also weight loss friendly.

5. Blueberries

Blue berries are widely known for their anti aging effect on human body. It can help individuals to stay younger for long time. Its low in calorie but it can help you to feel fuller at stomach for longer period of time.

6. Brown Rice

Brown rice is considered as one of the healthy carbs, which can significantly contribute to the metabolism process. It’s rich in fiber. Brown rice can be a better option among the other rice available out there. Specially, it is better than white rice. This rice is also good for controlling over the calorie consumption. It’s low in calorie in comparison to the other type of rice. That is why you can stick to it while you are on the way to weight loss process.

7. Broccoli

Broccoli is a well-known cruciferous vegetable. It has unique identity for its cancer preventing power. It is also a great source of low calorie food. One cup of broccoli contains only 40 calories. It can significantly contribute to losing weight. Broccoli is high fiber vegetable. It makes you feel full for longer and controls hunger. It can help you eat less, facilitating calorie deficit and reduction in fat.

Broccoli has vitamins that can boost the fat burning process. The vitamins are vitamin A, calcium, chromium etc. Calcium hampers production of new fat cells and chromium can influence metabolism to reduce weight. Broccoli is not only effective for weight loss but also for preventing some other types of diseases. It helps prevent cancer, diabetes, allergies, heart disease, ulcer etc. It is good to remember that broccoli remains low calorie food until you do not add any cheese, sauce, butter etc. To keep it weight loss friendly, it is useful to consume raw or boiled broccoli.

8. Pears

Pears are considered as one of the great sources of fiber rich fruits. A medium size pear contains six grams of fiber. So, you can easily meet up the daily need of fiber by eating pears. You might already know that a person requires taking 25-40 grams of fiber on daily basis regarding the standard diet issue. Fiber can be vigorously helpful to prevent colon cancer and it works as tonic to keep the cholesterol level down.

9. Grapefruit

Grapefruit is very helpful in losing weight. Although we might have a misconception that grapefruit is not a proper option for dieting as it mostly tastes sweet. 90% of this fruit contains water, so it is worth of consuming for weight loss process. This fruit can help you feel fuller at the stomach throughout the day.

10. Kidney beans

This type of bean contains protein and fiber in significant amount.  The protein found in this food, is a great source of lean protein. You can’t find enough lean protein in the red meat as it contains saturated fat alongside.

11. Almonds

Almonds are great sources of healthy fat and protein. It can help you shed some pounds from the body by regular intake. It’s considered as low calorie food as well.

12. Green tea

I am pretty sure that you had heard about the positive impacts of green tea several times. That is why I don’t want to prolong my discussion on it.  You might hear that green tea contains antioxidant named catechin. This ingredient can significantly contribute in the weight loss process.

13. Lentils

Lentils and peas are usually classified as legumes. It’s full of fiber but low in calorie. Lentils are considered as a great source of low calorie food. Moreover, it can help you to feel fuller at stomach for longer period of time as it stays in the intestine for its fibrious properties.

14. Banana

The two major ingredients which are named as fiber and resistant starch in banana can be a great source of weight loss process.  It is low energy density food and nutritious as well. You can keep banana in your daily meal.

15. Orange

Although oranges are considered as a good source of Vitamin-C, but it’s also helpful in weight loss process as well. Most of the portion of this fruit is water. So you can keep this fruit in your daily diet to burn some extra fat from the body.

16. Potatoes

Potatoes are well known as a source of carbohydrate. It’s totally fat free, low on calories and rich in nutrients. But if you think that the French fry is good for losing weight, then it will be a great mistake. Fried potatoes are high in calorie and fat which may lead you on the way to weight gaining process instead of losing weight.

17. Quinoa

Quinoa is whole grain but rich in lean protein. It will help you to stay fuller at stomach for longer period of time. Its diet friendly and can help you lose weight in course of time.

18. Pearl barley

You can simply switch to a calorie diet by consuming pearl barley on daily basis.

19. Garbanzo beans

Garbanzo beans are rich in protein, healthy fat and fiber. It can be a good way to stick on the low calorie diet. You can select these beans while you are on the way to lose weight.

20. Skimmed or low fat milk

If the milk is not skimmed and rich in fat then it could have reverse impact on weight loss process.  But the low fat or skimmed milk can help you to keep up with your habit of consuming dairy products. It can help you losing weight alongside.

21. White beans

White beans are available round the year. It can be a potential source of mineral, fiber and healthy protein. That is why; white beans can boost up the metabolism process. It also contains fat blasting resistant starch.

22. Leafy Greens

Leafy greens are ideal for weight loss diet. They are low in carbohydrates and calories, but packed with fiber. They help increase volume of food without much increase in calories. They are very nutritious and rich in vitamins, minerals and antioxidants. Calcium in leafy greens is linked with fat burning, as pointed out in some studies.

23. Apple Cider Vinegar

Apple cider vinegar is getting increasingly popular in the natural health community. Apple cider vinegar is linked with enhanced satiety and can help reduce food or calorie intake. Consumption of 15 or 30 ml of vinegar everyday for twelve weeks can cause weight loss of 1.2-1.7 kilograms, as found out in a study involving obese individuals. Vinegar can decrease blood sugar spike after meals. It also has many long-term health benefits.

24. Chili Pepper

Chili pepper is linked with weight loss. It contains capsaicin, which has been found to help curb appetite and enhance fat burning, as found out in some studies. Capsaicin is also used in many weight loss supplements.

25. Nuts

Nuts contain fiber, protein and healthy fats. Nuts can enhance metabolic health and cause weight loss, as found out in studies.  

These foods can be of great convenience in losing weight. The more we can stick to weight loss foods, the better off we will be in losing weights. Those who want to lose belly fat may find these foods particularly important.

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